Food for the girl child

By on Thursday, March 13, 2008 - 21:46

Maheshwari R gives you tips on what to pile up on your little girl's plate

The period of 3 to 4 years of age is referred to as preschool period.  Growth during this period is in spurts. While at times the child is engaged in continuous and active play, she is passive at others. The mental capacities of the child are being developed.  Her growth is also fostered by a new environment in school. During these years, specific nutrient such as protein, calcium and iron need emphasis since bone growth and muscle development continues. Vitamins, especially C and A, are required for growth and development of tissues.

The preschooler demands a lot of variety in foods.  Sometimes she may gorge herself, at other times she may appear uninterested in foods.  She generally prefers single foods with simple flavours rather than complicated foods and dishes such as heavily spiced curries. Milk is less preferred by the preschoolers. The emphasis of the diet should be on quality and quantity. If a child is given smaller servings a greater number of them may be consumed.

Your child's nutrition is important to her overall health. Proper nutrition can also prevent many medical problems, including becoming overweight, developing weak bones, and developing diabetes. It will also ensure that your child physically grows to her full potential.

The best nutrition advice to keep your child healthy includes encouraging her to eat a variety of foods, balance the food she eats with physical activity, choose a diet with plenty of grain products, vegetables and fruits, a diet that is low in fat, saturated fat, cholesterol, moderate in sugars and salt, and a diet enough in calcium and iron to meet their growing body’s requirements.

You can also help promote good nutrition by setting a good example. Healthy eating habits and regular exercise should be a regular part of your family's life. It is much easier if everyone in the house follows these guidelines, than if your child has to do it alone. You should also buy low-calorie and low-fat meals, snacks and desserts, low fat or skim milk and diet drinks.

School-aged children are still growing. Growth requirements combined with physical activity play a role in determining a child's nutritional needs. Genetic background, gender, body size and shape are other factors. The nutrients needed by children are the same needed by adults, but the amounts vary.

Carbohydrates and fats provide energy for growing and physical activity. There are times when children hit periods of rapid growth. At these times their appetites expand and they may appear to be constantly eating. When growth slows, appetites diminish and children will eat less food at meal times. They will require fewer snacks.

Protein builds, maintains and repairs body tissue. It is especially important for growth. It is important, to encourage children to eat two to three servings of meat, fish, poultry or other protein-rich food each day. Milk and other dairy products also are good protein sources for children.

There are a variety of vitamins and minerals which support growth and development during childhood. Calcium, obtained from milk and dairy products and from dark green, leafy vegetables, is usually sufficient nutritionally in the diets of young children. As children approach teen years, their dietary calcium intakes do not always keep up with recommended daily allowances. Calcium is particularly important in building strong bones and teeth. Bone density suffers when calcium needs are not met during childhood years. Osteoporosis, a brittle bone disease that affects older adults, begins in childhood if diets are not providing adequate calcium-rich foods.
Iron-deficiency anaemia can be a problem for some children. Iron is an oxygen-carrying component of blood. Children need iron for expanding blood volume which is accompanied during periods of rapid growth. For girls, the beginning of menstruation in late childhood adds an extra demand for iron due to the regular loss of iron in menstrual blood. Meats, fish, poultry, and enriched breads and cereals are the best sources of dietary iron. A vitamin and mineral supplement may be necessary to meet the iron needs of menstruating female teens.

Most children eat diets that are adequate in Vitamins A and C. When children do not eat enough fruits and vegetables they run the risk of having low intakes of vitamins A and C. B Complex Vitamins (thiamine, niacin, riboflavin and other B vitamins) come from a variety of foods, including grain products, meat and meat substitutes and dairy products. Generally, children do not have trouble getting adequate intakes of the B Complex vitamins.

Avoid buying high calorie desserts or snacks, such as snack chips, regular soft drinks or regular ice cream.

Maheswari R is a post graduate in Human Nutrition and Nutraceuticals.  Currently works as Dietician in the NGO supported programs in Madurai