The first two years of your child’s life count the most when it comes to nutrition, warn pediatricians. Getting a child to eat properly in the first 24 months of his or her life is a nerve racking experience for many parents, who are terrified that nutritional deprivation during this period will impact brain and body development permanently. This is, after all, the time of galloping growth in kids: the weight of a child triples in the first year, and height doubles every 1.5 years for girls, and 2 years for boys. Known as the “first growth spurt”, this is the period during which complete, quality nutrition makes the difference between healthy development and the absence of it. Deprivation at this time leads to stunted cognitive, emotional and physical development.
But here’s some good news for parents who feel they missed out in the beginning. A second opportunity to boost brainpower and development of children arises later, at the onset of adolescence: for boys this is around the age of 12, and for girls, it begins at 10. This second growth opportunity marks the transition between childhood and adulthood and is reflected in a rapid increase in height, weight and cognition. Biological changes that occur during the onset of puberty are an increase in skeletal mass, changes in body composition, rapid weight gain, and so on. These vary from one individual to another, depending on lifestyle, physical activity, hormonal function, food & nutrition and environmental exposure.
Emotionally, physically challenging
Puberty is physically and emotionally challenging and getting the right balance of food, rest and recreation enables boys and girls to tackle the multiple stressors in their lives—academic demands, discomforting body changes, and rising self-awareness. Nutritional deficits can be corrected at this time, compensating for lost opportunities. The kind of food, how much, and when are all important considerations, since they impact the focus, emotional balance and general well-being of boys and girls in the throes of puberty. “If kids don’t eat the right foods, they can become irritable, depressed and prone to developing eating disorders,” says Neelanjana Singh, nutrition consultant, Heinz NutriLife Clinic, Delhi & president, Indian Dietetic Association, Delhi Chapter.
Puberty places an increased demand on the body. “At this stage, a well-balanced diet that supplies about 2,000-2300 calories a day for girls, and 2100-to 2,700 calories for boys is recommended,” says Ritika Samaddar, HOD, Dietetics, Max Healthcare, New Delhi. But these calories must be derived from nutritious food. “Unhealthy food choices providing empty calories are a threat,” says Sonia Gandhi, head, Clinical Nutrition & Dietetics Dept, Fortis Hospital, Mohali. Lack of vitamins and minerals makes this group prone to anaemia, weak bones, oral cavities, fatigue, dehydration, poor immunity, diabetes, hormonal disorders and psychological eating disorders.
A 12-year-old going through puberty will have higher calorific and nutrient needs than a child the same age who has not reached that particular stage in his or her lifecycle. But research shows that the nutritional status of adolescent children falls short. The preference for processed and junk foods is rampant in this age group. “With more nuclear families and both parents working, kids have started relying on restaurant meals, junk foods, and high calorie beverages which provide empty calories, like aerated drinks, juices, milkshakes,” says Samaddar.
Parents must ensure that their children have meals that contain healthy sources of protein such as lean meats, fish and beans. “Eating three regular meals a day with some snacks will help meet children’s nutritional needs,” says Singh. Influencing children to eat healthy food will enable them to avoid nutritional deficiencies. “Teaching your adolescent to make nutritious food choices can encourage a lifetime of healthy eating, and minimise the chances of developing eating disorders,” says Singh.
Protein must take the lead
Protein is the most important component of nutrition during this time, since the protein requirement of children between the age of 8-15 is double that of a 4-year-old. An inadequate amount at this stage can lead to delayed or stunted growth, impacting height and weight and impairing physical fitness. Teens need 45 to 60 grams of protein each day, whether it’s from meat, fish or dairy. Mothers are advised to incorporate protein-rich foods in their children’s diet, at least twice a day. Meat, chicken, fish, eggs, nuts and legumes (eg. beans and lentils) are good sources of iron and protein.
But here’s the problem: getting the recommended amount of protein within the Indian diet can be challenging, since meals are largely cereal based, and often vegetarian. “The quality of cereal protein is not ideal; one way of countering this deficiency is to combine cereals with pulses like dals, soya, peas and so on,” says Singh. This is important, because Indians are at risk of quality protein deficiency. “Many traditional foods make use of this combination, such as dal-stuffed paratha, missi roti, khichri and so on,” explains Singh.
Vegetarians can boost their intake of dals, beans, nuts and soya foods; milk and milk-products like paneer and cheese; Soy protein, chick peas, green leafy veggies. Other good sources of protein are nuts and oilseeds like groundnut, sesame, flaxseed and sunflower seeds. “Seeds provide protein at 1/4th the cost of nuts and can be added to salads, porridge, and other dishes, or eaten roasted,” says Singh.
The digestibility of proteins is another consideration, say nutritionists. “The digestibility of legumes varies from 80-95 per cent, while animal protein is 95 per cent, so larger doses of vegetarian proteins are needed to substitute for animal proteins,” says Singh. Protein supplements can be taken to settle the deficit. “A high quality protein supplement can fulfil requirements if the diet doesn’t meet the recommended amount. An effort must be made to meet these through the diet first though,” advises Singh.
Carbohydrates, calcium and iron
Kids should consume at least 130 grammes of carbs daily, which equates to 50 to 60 per cent of their daily calories. Complex carbs turn sugar into energy, necessary for focus. Instead of eating white bread and pasta, whole grains like brown rice, and lentils like peas, beans are better. Healthy fats are also essential to energise the body and promote absorption of vitamins A, D, E and K and brain function. Experts recommend good sources of healthy fats include salmon, nuts, whole eggs, olive oil and coconut oil.
Children often fall short of their daily Recommended Dietary Allowance (RDA) for calcium and iron too. Iron deficiency is one of the most common nutrient deficiencies across the life span, with consequences such as a lack of focus or concentration. Girls start menstruating at this age, leading to an increase in iron needs. An inadequate amount of iron leads to anaemia, a condition that leads to tiredness, light-headedness and so on.
Bone calcium begins to decrease during puberty, and shortage of calcium increases the risk for developing bone loss and fractures at a later stage. About 1,300 mg of calcium a day from dairy and calcium-fortified cereal is recommended. Other calcium-rich sources include sesame seeds and leafy greens. Vitamin D sources include yogurt and oily fish like salmon, tuna and fish liver oil. Experts suggest that children avoid fizzy drinks and processed juices, since the former disrupts absorption of calcium and the latter contain excessive sugar.
Two servings of fruit and three of vegetables are essential: these are packed with vitamins and minerals which help boost the immunity, vision and skin, and also promote healthy decision making.
Fostering healthy eating habits
“This is a time to support your child with healthy eating habits to last for the rest of their lives,” says Gandhi. Parents must pay attention to what kids eat, she says, since this can make or break healthy habits. “Peer pressure, emotional
makeup, self-independence, physical appearance influence eating habits,” she says. Parents must also serve as a positive role model by adopting a healthy attitude and encouraging positive choices. “Get kids to help you shop for food and plan meals,” suggests Gandhi. Increasing their sense of responsibility and control over food choices imparts a positive attitude to eating. Gandhi also suggests the use of innovative cooking techniques, to keep the interest in home cooked food high.
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Good Eating Tips for 10-12 Yr Olds
- Protein intake must be emphasised, as this is the time for a growth spurt
- Encourage your child to eat small and frequent meals packed with goodness
- Start the day with a healthy breakfast before school: porridge, egg with toast, paratha with curd or lassi, fruits. This keeps the energy up till lunchtime.
- A healthy and sumptuous tiffin really counts, since this meal is very relevant in a child’s day. Ensure that meals are rich in protein, iron and calcium.
- Reduce intake of caffeine rich drinks like tea, coffee, aerated drinks and energy drinks and encourage drinks like coconut water, nimbu pani and lassi instead
- Encourage children to choose home cooked food over junk food
(The author specialises in health and medical issues)
