Presentation on theme: "Nutrition for 6-12 year olds Ruth Charles Consultant Paediatric Dietitian Ballinderry Clinic, St. Francis Hospital, Mullingar, Co. Westmeath. www.nutrikids.ie."— Presentation transcript:
Nutrition for 6-12 year olds Ruth Charles Consultant Paediatric Dietitian Ballinderry Clinic, St. Francis Hospital, Mullingar, Co. Westmeath. www.nutrikids.ie
Key growth periods in childhood Birth-age 1 Puberty
Meal planning: Special considerations Food allergy or intolerance: peanut free (egg, milk) Vegetarian Cultural food customs Modified consistency (puree, mash, liquid) Iron Bone health Dental health Obesity Athletic/active children School Healthy Eating Policy
Food Allergy & Diabetes. Diabetes: – Frequency and timing of eating. – Low GI foods – Exercise and food Food Allergy: – Reaction type/severity – What food involved
Bone health: Calcium (Phosphorus) Dairy: 3 servings per day for children. 5 servings a day for teenagers and pregnant/breastfeeding women. Serving= glass of milk (1/3 pint or 189 ml), 1 pot of yogurt or a matchbox-sized (1oz) piece of cheese. There is relatively no difference in the calcium content between full fat, low-fat and skimmed milk. Low fat milk is suitable for children over 2 years ( provided they are eating well) and Skimmed milk should not be introduced before the age of 5 years.
Bone health Vitamin D Active form Vitamin D3 is required (cholecalciferol) Non Food sources: UV radiation. Season, time of day, length of day, cloud cover, smog, skin melanin content, and sunscreen are among the factors that affect UV radiation (>SPF 8) 5–30 minutes of sun exposure between 10 AM and 3 PM at least twice a week to the face, arms, legs, or back Dietary sources: Most margarines Some fortified brands of soya milks, yogurts and desserts – check the label A few fortified breakfast cereals – check the label Dried skimmed milk Fortified yoghurts Eggs Oily fish: mackerel, herring, tuna, salmon Careful consideration needed: Exposure to sun, dark skin, elderly, infants. NEW RECOMMENDATION Vitamin D 3 requirement: Children 0-1 year: 5µg/200 i.u. Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie October 20, 2011
Obesity 1 in 5 Irish Children are overweight/obese Personal and parental accountability is paramount. More children will die of obesity associated medical problems without national strategies. – Cancer – Coronary artery disease – Insulin resistance & Diabetes – Joint & bone health Prevention better than cure – Healthy Eating & Food Pyramid – Physical Activity
At least one hour of moderate intensity every day
Role of physical activity in childhood Bone strength & density: weight bearing exercise. Agility, balance, coordination and speed. Key motor skills proficiency barrier developing the simple activities of early childhood to the more complex activities of later years. Self esteem & confidence Cardiovascular health
Fuel for sport Calories/energy sources Fluids Time to eat Need for snacks
Food refusal Common Learned behaviour Repeated if the desired result is obtained 10-15 new food exposures required before acceptance Disguise the food/taste Eating at the same time. Eating new foods together. Sitting together at the table.
School lunch Should be considered as a meal Enough allocated time? Important part of the school day. With increasing age, more time spent in school.
Energy Carbohydrates: Cereals, grains, bread, Potatoes. Wholegrain varieties Sandwiches, Popcorn, pretzels, crackers, oatcakes. (sugar coated cereals, white pan bread, pasta, convenience frozen/ready to eat food, deep fried food) Sugar: natural (fruit, usually fructose) vs. added (usually sucrose) Sugar free usually means sucrose free (fructose/glucose) Fat: PUFA/MUFA better for health than saturated/trans fats Ruth Charles, Consultant Paediatric Dietitian.www.nutrikids.ie October 20, 2011
Fruit and veg. More than 4 portions a day Different coloured fruit and veg: broccolli, peppers, carrot, tomato, blueberries Homemade soup/gravy Raw carrot, celery/cucumber sticks Mixed salad Smoothies using pulped fruit (Pure fruit juices)
Reduce intake of top shelf foods: twice per weeks is reasonable
School lunch Healthy lunch box – putting ideas into practice: Wholemeal bread with cheese slice and tomato + 1 banana + sugar free squash Pitta bread with cooked ham, low-fat mayonnaise lettuce and cucumber + orange segments + milk to drink Burger bun with chicken, relish, lettuce and grated carrot + dried fruit + yoghurt + water to drink Toasted wholemeal bread with cooked beef, tomato and cucumber + small apple + milk to drink Cooked pasta with tuna, lettuce, tomato and carrot + 2 mandarins + yoghurt + unsweetened pure fruit juice Salad box with cooked rice, lettuce, tomato, cheese cubes, celery sticks, carrot sticks + dried fruit + water to drink White roll with mashed hard boiled egg, lettuce and cucumber + handful of grapes + sugar free squash/milk to drink. Wholemeal bap with lean grilled bacon, tomato and sweetcorn + peach + milk to drink Crackers with cheese slices, sliced peppers, grated carrot +apple and orange segments + water to drink Cooked rice with cooked peas, carrot and chicken pieces + dried fruit + unsweetened fruit juice Hummus sandwich + Banana + unsweetened fruit juice Drinks It is important that children take in enough fluids during the day. Almost 2/3 of the body is made of water. If children do not drink enough water, they may become dehydrated, thirsty, tired and weak. Drinks should always be included for lunch and break-time. Water and milk are the best choices and milk is also a valuable source of calcium, which is important for healthy bones and teeth. Unsweetened fruit juice/ diluted sugar free squashes are also suitable drinks if taken with meals. Children should be encouraged to drink fluids with meals and not to fill up on drinks before meals