Proper and balanced nutrition is crucial to normal child development.

Children need to obtain a balanced diet that should include plenty of vegetables, legumes, fruits, cereals, lean meat, fish, poultry, milk, yoghurt, cheese and water. Nutrients can largely be grouped into macronutrients(carbohydrates, protein and fat) and micronutrients (vitamins and minerals).

The increasing prevalence of childhood obesity may have caused parents to be extra careful when considering the amount of fats to include in a child’s diet. And with the constant bombardment weight loss and ‘thin = beautiful’ messages from the media, children are exposed to image problems at a much younger age. The reality is, for a growing child, fat is an integral part of a child’s diet as it:

1. provides a concentrated form of energy for their growth and development

2. essential fatty acids such as omega-3 are necessary to maintain regular functioning and structural integrity of cells in the body and the brain.

3. is required to deliver certain Vitamins around the body

Two of the most frequently seen nutritional deficiencies now seen in children are iron and calcium.

Iron Deficiency

Children need to absorb an average of 1mg of iron per day for regular growth. However, since only about 10% of iron is actually absorbed by their bodies, they will need to consume about 8-10mg of iron per day. Iron deficiency in its mild stages usually remain asymptomatic but if prolonged, you may see you child become increasing lethargic, out of breath, losing appetite and having headaches. Therefore, it is important to know which foods are rich in iron sources. There are 2 types of iron found in foods:

• Haem iron are found in red meats and chicken
• Non-haem iron are round mostly in fortified cereals, eggs, legume, wholegrain bread and some vegetables. To improve the absorption of non-haem iron, it is a good idea to combine these foods with those high in Vitamin C, such as citrus fruits and juices.
• too much iron can lead to constipation and black or grey stool so iron supplements should be handled with caution unless advised by your doctor

Calcium deficiency

Calcium needs for children are particularly high due to growth in their skeletal tissues. Children ages between 4-8 yrs need about 700mg per day, rising to 1000mg per day for those aged 9-11yrs. Over two-thirds of children do not receive the amount of calcium they require on a daily basis.

• Milk and milk products are the highest sources of dietary calcium for young children
• Vegetables such as tofu, legumes and green leafy vegetables generally are quite high in calcium.
• Vegetables low in oxalate provide better absorption of calcium such as bok choy, Chinese cabbage and broccoli.
• Nuts and seeds (sesame seeds, almonds and brazil nuts) also add calcium to the diet (as well as being low GI)