Magazine_Autumn2020_FINAL_09.22.20.indd

Q A Hi Nute Guru — busy mom here. I know nutrition is important for kids, but meal time is always such a battle. General advice is "as long as they eat", but is it really okay to have chicken nuggets for the bajillionth time? Any tips/advice? In today’s hectic world, many parents are rushing here and there, too often giving in to the pressures of time, anxious children or life. Let’s face it — sometimes the tail wags the dog, and life takes over! Parents often give in and find a fast-food joint that will satisfy their child’s hunger, all because they didn’t have time to plan, and no healthy alternative was readily available. Learning about proper nutrition and putting healthy habits into practice can make these common pitfalls easier to avoid. Why Do Kids Need Nutrition? Cells are not forever, and neither are we. Because kids are growing, cells are dividing and regenerating at an incredible rate, and the nutrients in food are the building blocks of strong cells. What kids eat today are the bricks and mortar for their adulthood. A person might ask, “If cells are recreating themselves so fast in children, what difference does it make what they do nutritionally? They’re going to grow up regardless, right?” Not so. The simple answer is this: Better nutrients create better cells, and inferior processed foods create inferior cells. The truth is that the decisions we make today for our children will make a big impact on their lives years from now. That’s why educating yourself about proper nutrition for the whole family now can make a difference and help everyone stay healthy for life. The Ratios As your child grows, very specific nutrients are needed for optimal development. Understanding how foods are classified can help you create a healthy balance in your child's diet. For example, The Glycemic Index (GI) is a relative ranking of carbohydrates in foods according to how they affect blood sugar levels. The GI of foods can be lowered simply by combining carbs, proteins & fats properly. Taking the time to understand food classifications is a critical part of this process. Generally, active children should be consuming 50/25/25% carbs, protein and healthy fat respectively of their total calorie intake. According to According to MyPlate – the official USDA Food Guidance System – a child should be offered a variety of foods from the following groups: Fruits: 1–2 cup-equivalents per day. Servings include 1 piece of fruit or 1 cup of prepared fruit slices, cubes, or chunks, 1 cup of 100% fruit juice, or ½ cup dried fruit. Vegetables: 1–3 cup-equivalents per day. Servings include 1 cup of vegetables or vegetable juice, or 2 cups of raw, leafy greens. Try to include a raw veggie or fruit at every meal. This adds needed enzymes for digestion. Grains: 3–8 ounce-equivalents per day. Servings include 1 slice of bread, ½ cup of cooked rice, cooked pasta, or cooked cereal. Dairy: 2–3 cup-equivalents per day. Servings include 1 cup of milk, yogurt, or soymilk, 1½ ounces of natural cheese, or 2 ounces of processed cheese. Protein Foods: 2–6½ ounce-equivalents per day. Servings include 1 ounce of meat, poultry, or fish, ¼ cup cooked beans, 1 egg, 1 tablespoon of peanut butter, or ½ ounce of nuts of seeds. Continued on next page. Nute Guru “What kids eat today are the bricks and mortar for their adulthood.” 3 Nutrition Quarterly · 2020 – Volume 4