Healthy Food for KidsHealthy Food for KidsHealthy Food, healthy children, healthy life
The importance of good nutritionThe importance of good nutrition
Growth and brain development Health protection and immunity Protection against adult diseases Energy regulation Protection of teeth and gums Improved behaviour Development of good eating habits for life
Birth to twelve monthsBirth to twelve months
First year of life is greatest period of human growth
Growth is directly reflected by nutrient intake Head circumference nearly doubles in first 12
months Birth weight doubles in first 5 months and triples
by 12 months Birth length increases by 16-18 cm in first 6
months and 25 cm in first 12 months 50% of food intake is used by the brain.
Toddlers, one to three yearsToddlers, one to three years
Growth slows – reduction in appetiteHead circumference increases by 3-4
cm from 1-3 yrs70% of adult brain size is achieved by
age threeTo predict child’s height, double
height at age 2.
Children, three to ten yearsChildren, three to ten years
Slow steady growth in both boys and girls Average growth of 5-6 cm and 2-3kg per
year until 9th or 10th birthday Brain growth continues slowly and steadily
until full brain development is achieved at around 16
95% of the adult brain size by age 7 Total body fat decreases in toddlers until
age 6, when it begins to increase again
Children, three to ten yearsChildren, three to ten years
Puberty may begin in girls as young as eight Both boys and girls develop a layer of fat about
8-10 yrs to fuel puberty growth spurt. After age 8-9, girls naturally have more body fat
than boys – rounder, more curvaceous figure Girls begin puberty growth spurt from 9-11,
about 2 years earlier than boys Boys develop more muscle (therefore more
strength) than girls at puberty and girls develop more fat.
Health protection and immunityHealth protection and immunity
Good nutrition is essential for production of protective immune cells to fight infection and disease.
Breastmilk contains anti infection agents Breast fed babies have fewer colds, ear
infections and gastroenteritis, and fight off illness more quickly
Full breastfeeding with no additional food, drinks or water recommended by WHO for first six months.
Health protection and immunityHealth protection and immunity
Lymphatic system doubles by age 7, then again by age 12.
Good daily nutrition vital to produce immune tissues and white blood cells to engulf and destroy viruses & bacteria
Malnourished children suffer more infections – produce fewer white blood cells, immunoglobulin, anti-bodies and other immune cells.
Can become vicious cycle as appetite is affected by illness, leading to poor nutrition leading to illness again.
Protection against adult diseasesProtection against adult diseases
Major diseases such as cardiovascular disease, high blood pressure, type 2 diabetes and certain cancers have origins in childhood.
Providing fruit and vegetables to babies, toddlers and children is known to reduce their risk of cancer.
Low fat diet, particularly saturated fats. Protects arteries against build up of fatty deposits and cholesterol – atherosclerosis.
Atherosclerosis can lead to heart disease, kidney disease or stroke
Overweight or obesity often begins in childhood. Obesity leads to atherosclerosis, type 2 diabetes and high blood pressure.
Other benefitsOther benefits
Protection of teeth and gumsEnergy regulation Improved behaviourDevelopment of good eating habits
for life
Children’s needsChildren’s needs
Protein – meat, fish, poultry, legumes, eggs, -2g of protein /kg of body weight /day
Calcium – 600-750 ml milk (or equivalent) per day
Iron – haem iron from animal foods; non haem from plants –eat with Vit C to help absorption.
Fibre – after age 2, need minimum of 5g + age (7yr child needs 12g fibre per day min)
Food GroupsFood Groups
Cereals and Bread – provide energy, preferably wholegrain; Need at least 4 serves per day
Vegetables – most brightly coloured provide most protective substances. 5 serves from a range of different types
Fish, meat, eggs, legumes – protein, minerals and iron. 1-2 serves per day
Milk and dairy – builds bones & teeth. 600 ml per day or equivalent.