Balanced Diet for Children Belfast

By  Yvonne Wake Supernanny Expert 13/06/2007

Children who lack essential vitamins, minerals and essential fatty acids have shown to perform worse academically at school and are seen to be more aggressive in their outward behaviour

As our children grow taller and stronger in their pre-school years, they also become more independent and start to form their own personalities. This is the time when they also start to control what they will and will not eat - liking vegetables one day (at a friend's house!), and not the next. We hear parents saying all the time ‘my child is a fussy eater’, but that’s really code for he/she doesn’t particularly like ‘a lot of things’. Anything wrong with that?

Well yes, unfortunately there is. Children who don’t eat a variety of foods could be missing out on some vital essential nutrients that are needed in this development period of their lives. These are nutrients that contribute to excellent growth, clever minds, physical fitness, and great overall health which will take them into adulthood. This is a serious matter. High numbers of children are failing to grow at the correct rate, and have problems at school, or with childhood obesity. Often this is all tied up with nutrient deficiencies in their diet.

According to government figures, 96% of children in the UK do not get enough fruit and vegetables in their diet. Correct bone and teeth development in children is becoming a major challenge, and children who eat a diet lacking in essential vitamins, minerals and essential fatty acids (EFA’s) have shown to perform worse academically at school and are seen to be more aggressive in their outward behaviour.

How have we reached this crisis point? One reason is poor awareness of food by both parents and children. The amount of advertising of unhealthy food only compounds the problem, with parents not knowing who to listen to anymore. A ‘balanced diet’ is starting to sound like a mantra, but what is really meant by this?

Making sure your child gets a good mix of the following suggests a balanced diet:

• Starchy foods i.e. bread, pasta and rice (wholewheat is the best source).
• Large amounts of fruit and vegetables - remember to aim for at least five portions a day.
• Protein foods i.e. meat, fish, eggs, beans and lentils. At least two servings of fish per week (salmon, mackerel, sardines and fresh tuna).
• Dairy products i.e. cheese, yoghurt, whole milk or semi skimmed (not skimmed) need to be consumed every day.
• Fat. Yes fat, not the fat around the edge of the lamb chop, which is saturated fat, but essential fatty acids.

So, what are the essential nutrients that may be missing in your child’s diet and where can they be found? Here are the main culprits:

Vitamin C

Humans cannot make their own vitamin C, so it must be obtained in the diet. Its function is quite specific as an important synthesiser for collagen and blood vessels. It is also critical to brain function and is known to affect mood...

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