By Dr. Anshu Kumra

Nutrition that has major effects on health refers to the availability of nutrients to the body cells in relation to individual’s requirements. Malnutrition refers to any imbalance in satisfying nutritional requirements. Among children, malnutrition is often caused by the synergistic effects of inadequate food intake, repeated episodes of parasitic or other childhood diseases such as diarrhoea, and improper care during illness. Malnourished children are more likely to grow into malnourished adults who face heightened risk of disease and death.

Period from 5 years to adolescence is of slow but steady growth. The peak of growth is generally between 11 - 15 years for girls and 13 -16 years for boys. The more nutritious diet a child consumes, the healthier he or she would be. Here are some of the important guidelines for the nutrition of school–going children: -

• The child should get a wide variety of healthy nutritious foods like green leafy vegetables, fresh fruits, legumes, nuts etc.
• Ensure that the child eats enough cereals especially whole grains.
• Milk and milk products are important for the growth of child, as they are a fabulous source of calcium necessary for healthy bones and teeth.
• As far as intake of non-vegetarian food is concerned, encourage the child to go in for lean meat, fish and poultry.
• Choose foods that are less salty and less spicy.
• Avoid foods that are high in sugar and fat content.
• Prefer the cooking techniques like steaming, boiling and baking, rather than frying.
• Children need to drink plenty of fluids, especially water, as they are physically active.

Food habits: importance of regular eating pattern

Dietary habits are generally developed in early childhood and affect food preferences and nutrient intake, particularly during adolescence. The home and school environment plays a major role in determining a child’s attitude towards consumption of foods.

Stress and emotional upsets can seriously affect the food consumption in adolescents, resulting in too little or too much of food intake. Mild or severe infections, nervousness, menstrual, dental or skin problems (acne) can result in depression, and adolescents on marginal diets are the most vulnerable. Emotional stress is often associated with food faddism and slimming trends, both of which can lead to eating disorders such as anorexia nervosa. One of the most frequently missed meals is breakfast. Studies show that breakfast plays an important role in providing needed energy and nutrients after an overnight fast and can aid in concentration and performance at school.

Lack of physical activity not only leads to overweight and obesity in adolescence, but also results in the development of chronic diseases such as hypertension, diabetes, heart disease, certain cancers, bowel problems and osteoporosis in later life. Physical activity is important for flexibility, balance, agility, co-ordination, and strengthening of bones. Therefore, it is recommended that children must indulge in some kind of physical activity for at least 60 minutes everyday.

Snacks generally form an integral part of meals for both children and teenagers. Younger children cannot eat large quantities at one sitting and often get hungry long before the next regular mealtime. Mid-morning and mid-afternoon snacks can help to meet energy needs throughout the day. Fast-growing and active teenagers often have substantial energy and nutrition needs and knowledge of nutrition will enable them to make healthy choices of foods in their regular meals and snacks.

As iron-deficiency anaemia is the most common diet-related deficiency disease during childhood and adolescence, it is important to increase the intake of iron-rich foods such as beans, dark green vegetables, nuts and iron-fortified cereals and other grains. However, Iron from animal foods such as lean meats and fish (known as haem iron) is better absorbed than iron from non-animal sources (non-haem iron).

The achievement of peak bone mass during childhood and adolescence is crucial to reduce the risk of osteoporosis in later years. The largest gains of calcium are made in early adolescence, between 10-14 years in girls and 12-16 years in boys. By eating several servings of dairy products, such as milk, curd and cheese, the recommended calcium needs can be met. Activities such as cycling, gymnastics, skating, ball games, dancing and supervised weight training for at least 30-60 minutes a day, three to five times a week can help build bone mass and density.

Healthy Snacks: -

Spinach Kababs

Boiled spinach – 1 cup

Boiled potatoes – 2

Roasted peanuts – 1 tbs

Green chili – 1

Ginger & garlic paste – ½ tsp

Lemon juice – 1tsp

Salt to taste

Onion rings & coriander leaves – for garnishing

Oil – 1tbs

Method:

Mix all the ingredients. Shape it into kebabs. Apply oil and grill them or instead, they can be fried also. Serve them hot with coriander leaves and onion rings.

High Fiber Chilas: -

Kuttu ka atta (Buckwheat flour) – 1 cup

Wheat flour – 1 tbs

Curd – ½ cup

Ginger & green chilli paste – 1 tsp

Grated carrot – 2/3 cup

Chopped spring onions – 2/3 cup

Chopped coriander – 1tbp

Salt to taste

Oil for cooking

Method:

1. Mix buckwheat, wheat flour, curd and some water to make a paste. Leave this mixture for 2 hours.

2. Add ginger and green chilli paste, carrot, onions, coriander and salt and mix well.

3. Pour some mixture onto a heated non-stick pan with a little oil and cook it till golden brown.

4. Repeat with the remaining mixture to make more chilas.

5. Serve them with green chutney.

The way child obesity has increased in recent times is really alarming. You can prevent this by establishing healthy eating habits early in life and make sure that your children will grow up with a healthy mind and body.

But ensuring they eat a healthy diet is not easy .you can’t supervise them, especially when they are at school, or if they come home and eat what they like to from kitchen while you are still at work.
There are ways to help kids have a balanced diet even if you are not standing over them 24 hours a day, and you can still include treats-making for a more harmonious life all around
Some steps only parents can take such as serving healthy meals or deciding to take the family on a nature hike so they can exercise in a fun way.
But kids can take charge, too.

Here are few suggestions for kids:

Make 1 day in a week for whatever you want to eat be it ice-cream or a pizza or yummy burger rest of the days eat healthy so that you look smart, fit and stay healthy.
1. Eat a variety of foods, especially fruit and vegetables. You may have a favorites food, but the best choice is to eat variety. Taste new foods and the old ones you have not tried for a while.
2. Drink water and milk most often. When you are really thirsty, cold water is no. 1 thirst quencher. Kids need calcium to grow strong bones, and milk is a great source of calcium.
3. Listen to your body. What does it feel like to be full? When you are eating, notice how your body feels and when your stomach feel comfortably full stop eating right away.
4. limit screen time (watching T.V., D.VD, Computer games) the more time you spend on these sit-down activities, less time available for activities.
5. Be active .one job you have as a kid -& it’s fun to find out which outdoor activity you enjoy the best.

Myth buster (for moms)- Milk is the only source of calcium for children.

This is not true. If your child is taking any milk product e.g. curd, paneer or buttermilk 3 times in day, he is getting enough calcium. Though you can add tofu, green leafy vegetables to increase calcium in his diet

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DR. DEEPIKA MALIK
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