Week 4: Nutritional Health & Your Child

This week’s post is all about nutrition and why it is so important regardless of your child’s age. We will be taking a look at what good nutrition looks like during infancy, the toddler years and as your child grows older into a preschooler. Let’s begin!

Nutrition and Your Infant

The most important aspect to your infant’s nutrition is to understand that it should supply the nutrients and energy a baby needs for rapid growth (Robertson, 2013).  Research has shown that the birth weight of a baby will double in the first four months of life and this growth is dependent upon what a baby is eating (Robertson).

With this in mind, what does a baby diet look like? Ideally an infant would be breastfed. Breast milk in and of itself provides every single nutrient a baby needs for the first six months of life (Robertson, 2013). Exclusively breastfeeding for at least the first four to six months of life is what the American Academy of Pediatrics is promoting for babies (Robertson). Still not convinced about the benefits of breastfeeding? Here are some other benefits:

• ·         Breastfeeding provides antibodies to combat bacteria (Robertson).
• ·         Reduces incidences of ear infection, diarrhea, pneumonia, and urinary tract infections (Robertson).
• ·         Convenience! Breast milk is always the right temperature, always sterile and ready made for your child (Robertson).
• ·         Fat and iron in breast milk are easy for your baby to absorb and digest (Robertson).

What about when solids are introduced? This is an excellent question! Introducing solids to your baby is an exciting time and often this time is the starting point of putting your child on the path of healthy nutrition. Typically solid foods, such as cereal are introduced to a child at around four months of age, and from there a child can grow accustomed to the taste and texture of the baby cereal itself. Beyond that lies the world of vegetables, fruit, soft finger food, beans, and even some dairy (Robertson, 2013). Usually veggies are introduced first because, well, they do not have much sugar, and it gives a child the opportunity to appreciate less sweet foods (Robertson).  In reality the introduction of solid foods for your baby is simply the beginning of a lifelong learning process of healthy eating habits. Except at this point you, as the parent, set the tone and pace as to what your child eats. It is here in the first year of life that you can introduce your child to fun solid foods such as carrots, squash, plums, and apples. All healthy foods that will hopefully develop a love of vegetables and fruit that will carry on as they grow older.

Nutrition and Your Toddler

Feeding your toddler can be a bit more challenging. The importance of nutrition does not lessen as a child grows into a toddler, but the challenge does arise because a toddler tends to show independence when it comes to food (Robertson, 2013). Remember we are still building the foundation of proper, healthy nutrition in the toddler years. Do not be discouraged if you suddenly find yourself pitted against your toddler when it comes to meals, now is the time you can further create a solid framework for good nutrition (Robertson). Here are some tips to ensuring your toddler is getting the nutrition that they need:

• ·         Consider having a “family-style” meal. One in which the child can self-select (Robertson). Toddlers are learning about control, and what better way to offer them control over their meal than by offering them choices that you can live with? Plus, when you have a variety of food it offers your toddler an easy way to try new foods (Robertson).
• ·         Keep in mind that not every child is going to eat at the same pace (Robertson, 2013). Try to be flexible with your meal times, and understand that everybody may not finish at the same time. This flexibility is crucial in helping children understand their self-feeding skills (Robertson).
• ·         Make food that is easy to eat. For example, offer bit size pieces of food, food that is room temperature and food that is colorful (Robertson). Toddlers are often sensitive to taste, texture, and temperature.
• ·         Provide appropriate utensils (Robertson). These days you can easily find toddler size forks, spoons, and cups. This is also a great way to make meal time more fun. Why not incorporate their favorite color or character? This can often time get them excited to eat if they know they are eating from their special plate.

Nutrition and Your Preschooler

Feeding your preschool child is where things can become interesting; mainly because they are now influenced. Preschool aged children are influenced by what they see, their friends, and by their own family. This can be both good and bad. It can be very exciting to a preschooler to try new foods, especially at school with their friends. Influence though does not lessen the importance of good nutrition. Preschoolers are busy little people and it takes the right food and diet to keep them going, and going strong. Here are some tips to ensure proper nutrition in your preschooler:

• ·         Encourage your child to be part of the process! This empowers them and helps them in making better nutritional choices (Robertson, 2013). Is there a job you can give them in the kitchen? One job I give my own four year old is to put the potato chucks I slice into the pot for mashed potatoes. She loves this job, and it helps her feel involved in the meal prep process.
•           Offer one new food at a time (Robertson). Preschoolers get overwhelmed and may not react well to a whole new meal being placed in front of them. Instead why not introduce a new veggie with dinner? Or a new meat?
• ·         Be the example when it comes to eating and being adventurous with food (Robertson). You are your child’s role model, and if you are not adventurous, how can you expect your child to be? Taste test new foods (perhaps, not new to you, but certainly new to them) together, and talk about it! What color was it? Did it taste good? Bad? Just okay? Bring your child into the conversation.

I hope this post has answered some of your questions regarding your child and nutrition. No matter what stage your young child is in, making sure they are eating healthy and properly are always a top concern. Every child is different, and some of these tips may work with your child and others may not. The important thing to remember is that your job as a parent is to lay the foundation, and keep building. There will be some hits, and some misses, but so long as providing your child with a healthy, well rounded diet is your goal then you really cannot lose. In fact, here are three of my favorite recipes I like to make with my own preschooler!

Recipe #1:

Homemade Hummus Recipe

I love making homemade hummus with my four year old because A: it’s super easy, and B: full of good healthy fats and fiber. This dip can be eaten with crackers, cut up veggies, or even spread onto some whole wheat bread with some turkey for a healthy sandwich. Not to mention that you can change the flavors a million different ways and really have fun introducing your child to a wide variety of new and interesting veggies.

Recipe #2:

Zucchini Muffins

Baking with your preschooler is a great way to introduce them to the kitchen! And what better way to do it than through sneaking veggies into their breakfast and snack? These zucchini muffins are easy to make, can be frozen for later use, and you can easily substitute out ingredients to make them even more healthy. For example, I substitute the butter for applesauce. I also substitute the sugar for honey, or a healthier sugar substitute.

Recipe #3:

Meatballs

Meatballs are a terrific way to sneak in veggies to your preschooler’s diet. I have been known to add shredded carrot, zucchini, and even finely chopped spinach into a meatball. Meatballs are a great source for protein, and can be made even more healthfully by using ground turkey instead of ground beef. The best part is you can mini meatballs that appeal to a young child. Meatballs can be served by themselves, with some whole wheat pasta, and of course with a good marinara sauce!

References:

Learning.Robertson, C. (2013). Safety, nutrition, and health in early education (5th ed.). Belmont, CA: Wadsworth/Cengage

Hummus Recipe. Retrieved from: http://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/

Zucchini Muffin Recipe. Retrieved from: http://www.eatcakefordinner.net/2011/08/best-ever-zucchini-muffins.html

Meatball Recipe. Retrieved from: http://www.eatingwell.com/recipes/old_fashioned_spaghetti_meatballs.html