With so much information out there today between, news, blogs and social media. It’s easy to feel overwhelmed with all the different messages leaving you confused about what to feed your kids and what nutrients they need. I strongly believe that nutrition care for babies and toddlers is a powerful tool to complement usual paediatric care.
My son had a rough start to life with silent reflux, undiagnosed CMPI and put on a course of PPI medications. For almost two years his health deteriorated and he developed even more food intolerances and sensitivities, he had stunted growth and was on a very restrictive diet, was not growing or developing and suffered a list of side effects from long-term medication. I went through various practitioners who gave little to no advise in the area of nutrition. After a lot of research and sleepless nights, I realized that a lot of his issues could be healed through gut healing food and protocols. The incredible progress he made in a relatively short space of time was astounding and sparked my insatiable appetite to learn absolutely everything about nutrition.
When we get focused on the things our kids cannot eat or those that they are reacting too, we tend to forget what they actually need to grow and thrive! Its normal to want to stop the pain, itching whatever reaction, and this is why we get tunnel vision.
The problem with that is we forget that for every food we take out we need to find a suitable nourishing replacement. Unfortunately the allergy free food especially ‘gluten free’ #glutenfree are often filled with even more unhealthy preservatives and zero nutrients.
In this post I want to help you decipher what’s factual by giving you an overview of the basics of nutrition for any growing child regardless of allergies and intolerances by looking at Nutrients: they are the food we need for energy, growth and bodily functions.
Macro – means large, so macronutrients are needed in large amounts in our body. When we think of macronutrients we may associate them with energy, but when it comes to kids they are much more than that. Macronutrients are what we call the essential nutrients of a balanced diet, which play a key role in a child’s growth and development.
What role do they play in your child’s body?
1. They provide energy
2. Support immune system function
3. Help build hormones and neurotransmitters
4. Aid in the absorption of micronutrients (vitamins and minerals)
Water is not considered a macronutrient, however is the most important nutrient which makes up 60% of our body mass and is required for numerous body processes (Popkin, D’Anci, & Rosenberg, 2010). Dehydration can be common among active children especially in hot weather, therefore consuming adequate amounts is critical for proper hydration.
Carbohydrates
Carbohydrates are an important macronutrient that is often a staple in children’s diets. They are made up of carbon and water, hence the name carbo and –hydrate.
Nutrient-dense carbohydrates are the preferred energy source for growing muscles and active brains. They are classified in two main groups - simple and complex carbs.
Simple carbohydrates are those that are easily broken down by the body. Refined sugars with no nutritional value are considered simple carbohydrates. So are the naturally occurring sugars found in foods such as fruit.
Complex carbohydrates take longer to break down in the body, keeping your child fuller for longer. Therefore it is important that your child is getting their carbohydrates from the right source and is properly prepared. They also provide fuel for our microbiome and ensure regular elimination of waste in the form of Fiber.
Constipation is a common complaint among kids today. Although they are much smaller than adults, their bodies need just as much fiber as grown-ups in order to maintain a healthy digestive-system
When Carbohydrates are combined with fat and protein, they help us fight infection as they are vital for development of our immune system. They also help to grow new body tissue such as bones and skin and lubricate our joints, all which are essential for a growing child.
Protein
Protein is essential for the growth and development for every single cell in the body. With the running around, focusing and learning children do at school, adequate protein is hugely important to help optimize performance.
Protein is used as building block for cell and tissue structure as well as muscle function. In addition, it is also used to create antibodies, which are critical for children to help fight infections and destroy foreign invaders.
Protein is also important for your child's energy levels and sleep quality as its responsible for transport of blood and hormone signaling such as Oxytocin- known as the feel good hormone.
Protein is made up of 20 amino acids. Of these, 9 are essential, meaning the body can’t make them and you’ll have to get them from the diet. As children are still growing, it’s a great idea to start the day with a protein- dense breakfast and small snacks of protein throughout the day. It is also important to know that quality is key when it comes to protein, properly prepared and bio-available, which will include the 9 amino acids needed for good health. There are other great alternatives to egg a protein source. For eg. Chickpeas contain 8 grams per ½ cup. Find some amazing chickpea cookies in my recipes list.
Great sources:
Animal Proteins: Grass fed- Pasture raised Beef, Chicken, turkey and Pork, Wild-caught fish, Free-range eggs/quail eggs,. Alternatives: Plant-based proteins: Beans, Nuts, pumpkin or sunflower Seeds.
Fats
Fats are an essential component of a balanced diet and required for children’s growth and energy. They are used to build neural tissue for the nervous system, to make hormones as well as for the absorption of soluble vitamins A, D, E and K. As they provide a slow release of energy, they are perfect for little ones constantly on the move. One of their key bonus points is that they add flavour making food taste better, while also helping kids to feel more satisfied after meals.
There are three main types of fats: Unsaturated (monosaturated, polyunsaturated and omega-3 fatty acids), saturated and trans fats.
There is a lot of confusion today about what is considered a good or unhealthy fat. Fat found in snacks such as biscuits, margarine any store bought food are trans-fats or hydrogenated fats. These fats may increase our risk of high cholesterol and heart disease, which is also important for kids due to rising obesity rates. Therefore it is important to avoid any man-made highly refined fats that can cause toxin build up like canola oil, soy bean oil etc.
Healthy fats on the other hand – polyunsaturated Omega 3 and Omega 6 are generally unprocessed and are needed for optimal health.
Good food sources:
Olive Oil, avocados, coconut oil, Sardines, flax seeds, hemp seeds –properly prepared.
Tip: Homemade sushi roll: Can contain all three essential macronutrients –with protein of choice, Rice- Carbs and Avocado. (My 5 year old loves this for lunch).
Micronutrients
Micro- means small. Micronutrients are required in small amounts in our body and they include vitamins and minerals.
VITAMINS
There are lots of vitamins, although they only account for less than 1% of the body, they play a crucial role in health and growth. They act as the helpers in metabolic processes aid in digestion and elimination of waste as well as preventing disease.
Vitamin C
Vitamin C is one of the more commonly known vitamins for its immunity boosting properties. However its not only important for its immune function but it also aids in the recovery of infections, as well an antioxidant that protects us from free radical damage. This is especially important in children who are growing.
It also plays a key role in nutrient absorption and aids in collagen formation. Which is great for healing those war wounds from the playground as well as building strong connective tissue. It is very common nowadays to take Vitamin C in synthetic form, however you can easily get an adequate supply simply by eating a variety of locally sourced organic fruit and vegetables, which are in season. They are best eaten in raw form to enhance the vitamin C content.
Good sources: Kiwi highest source, oranges, red peppers, strawberries.
B-GROUP VITAMINS:
The B-group vitamins are important for metabolism and a healthy heart. They also support energy production and nervous system development in children. They help convert carbohydrates, proteins and fats into fuel which gives your child plenty of energy to run, jump and play. One of the most important vitamins is B 12.
B-group vitamins are water-soluble and therefore are easily destroyed by heat and processing. The body also has a reduced capacity of storing most of the vitamins from this group. So, eating a wide range of wholefoods containing B-group vitamins regularly is essential to avoid a deficiency. If your child is unable to tolerate wheat, youll need to ensure they eat other sources of b vitamins and folate.
Good sources: grass-fed meat, poultry, Wild caught salmon, Organic seasonal leafy vegetables, mushrooms.
Vitamin D:
Vitamin D is an important nutrient for maintaining a healthy immune system. It helps protect against autoimmune conditions, the calcification of bones and muscle function.
The best sources of vitamin D is sunshine, however this is based on season and quantity of exposure. Children today spend a lot more time indoor and typically use high sun protection, therefore there is an increase in Vitamin Deficieny. Therefore it is significant that we receive from food sources.
Good sources: sardines, salmon & plenty of sunshine!
MINERALS
Minerals cannot be produced by the body and must be therefore obtained form the food we eat. There are 11 minerals, which have been identified for human health. They are known as the body’s spark plugs which are important for a whole range of functions including transfer of nutrients, muscle function, tissue growth as well a regulation the proper PH of the blood.
CALCIUM
One of the more well know minerals is Calcium, which It is an essential building block of bones and teeth for young children. “ The more bone your child builds now, the more reserves shell have when bone loss begins in later years” (Andrea Giancoli, MPH, RD a spokesperson for the Academy of Nutrition and dietetics)
It is also important in muscle function, nerve transmission and blood clotting.
While dairy foods are a popular source of calcium and appear heavily in many children’s diets,it’s important to note that too much calcium can affect the absorption of iron. Children (and adults) also require Vitamin D to absorb calcium for bone calcification.
Good sources: Wild caught Salmon tahini, bok choy, almonds & sardines and dark green leafy vegetables such as kale.
IRON
Iron helps to carry oxygen around the body making it a key nutrient for energy production and immune health. Iron deficiency in children can cause them to appear pale and more tired than usual. It can also lead to irreversible motor delays, behavioral changes, reduced appetite and learning challenges. Eating vitamin C alongside iron-rich foods will help enhance the nutrient’s absorption.
Good sources: Grass fed red meat, poultry and organ meats. Plant based: cashews, spinach and lentils.
ZINC
Zinc is considered a micro mineral, meaning it is only needed in trace amounts for the body to function optimally. However it is one of the most important nutrients for immune health and is a co-factor for many immune responses. The mineral also protects against free radial damage.
A deficiency of zinc has been associated with impaired immune function and lowered Involvement of macrophages, neutrophils and natural killer cells.
Poorly balanced diets, low protein intake and fussy eaters are vulnerable to zinc deficiency.
I will go into sign of zinc deficiency in another post, but if your child is a fussy eater, is not meeting growth milestones, poor healing, white marks on nails, constantly getting colds/falling sick, poor wound healing and is a tantrum queen/king you may want to look into there zinc levels. A very simple test you can do at home. Place teaspoon amount of zinc in mouth hold it for 10-20 seconds. Ask them how it tasted if said yuck, or bitter then they are doing just fine. If it tastes like nothing or it even tastes sweet, this is a sure sign they are deficient in zinc. Ask your paediatrician or GP for a blood test to determine zinc levels or can buy and should get their levels checked. Your health care provider will determine adequate supplement dose for their age.
Children with allergies and intolerances are particularly prone to zinc deficiency as there is a strong correlation with leaky gut. Remember if they can’t fully digest food they are eating, then they cant absorb the nutrients, if you throw a restrictive diet into the picture this increases the risk.
Good sources: Grass-fed lamb and beef, split peas, cashew nuts, pumpkin seeds.
Whether your child has one or multiple food allergies, their diet will be restricted in some shape or form, which puts them at risk for nutritional deficiencies. Nutrients are necessary for proper growth, development, and good health at all stages of life. It’s important to meet your child’s nutritional needs with a balanced and diverse diet while avoiding your allergens. The best way is to find safe food alternatives with similar nutrients. Stay tuned for next post where I go into this in great detail.
For nutrient dense allergy free #allergyfree recipes check out my instagram or blog posts.
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