One of the most important things parents have to teach their children is healthy eating habits.  After all good nutrition is the bedrock of lifelong health.

Most parents would know that “too much candy is bad and soda can rot their teeth”, but how do parents know that beyond that, their precious little ones are receiving the nutrients necessary for optimum health as they grow?

Nutritional needs of children and adolescents are different from those of adults because children are growing and developing. Children need a wide range of nutritious food, with high intake of important minerals and vitamins. If a child’s intake of good food is poor, the growth can be stunted.

To get all the nutrients needed for optimum growth, children need to eat food from various food groups. 

Grains:   Grains contain important complex carbohydrates which the body breaks down into simple sugar – the major source of energy for the body. Bread, cereal, rice and pasta are some of the items in this food group. Whole grain products are healthier choice.

Vegetables: Vegetables are important sources of many nutrients, including potassium, dietary fiber,  folate (folic acid), vitamin A, C and E etc. Vegetables may be served raw or with minimal cooking.

Fruits: Fruits are a rich source of vitamins, most particularly high in vitamin C. Fruits should be eaten fresh.  Whole fruits are preferable to freshly squeezed juice as most fiber (which is good for digestive system) is lost in the conversion from whole fruit to fruit juice.

Dairy products:  Dairy products such as milk, yogurt and cheese are essential as a major source of calcium. Select low-fat products. 

Meat & beans:  Encourage your child to try a variety of food from this category which include chicken, fish, turkey, pork, baked beans, nuts…to obtain the protein that the body require.

Candy, ice cream and soft drinks can be partaken of on occasion, but do not consume it on a daily basis. Keep plenty of fruits, vegetables, whole grain snacks and healthy beverages (bottled water, milk, herbal tea, occasional fruit juice) around and easily accessible so kids become used to reaching for healthy snacks when they're hungry. When cooking, keep salt to a minimum level.

Let your child drink plenty of water daily. Water not only keeps children healthy, but will also help them perform better in school. Since children are still growing, there is an immense need to keep the body hydrated so that it functions properly. It is found that a loss of 2% of body fluids can cause a 20% reduction in performance in both physical and mental activities. Furthermore, in children, the thirst mechanisms are less developed than adults, and tend to appear only after dehydration has already set in. Children should therefore be encouraged to drink water even if they are not thirsty. Headaches, irritability and sleepiness are often signs of dehydration.

There is an important growth period during adolescence, in which your child will experience a marked increase in the rate of weight gain and height. The growth spurt in children begins on average at 10 to 11 years in girls and at 12 to 13 years in boys. During the adolescent growth spurt boys gain about 20 cm in height and 20 kg in weight. Girls gain around 16 cm and 16 kg. The maximum weight gain tends to occur about three months after that for height. As growth and change is so rapid during adolescence, the requirements for all nutrients increase. This is especially true of calcium and iron. The majority of bone formation occurs during adolescence, thus it is important to ensure adequate calcium intake. Data from studies suggest that for most healthy adolescents the maximal calcium balance is achieved with intakes of between 1200 - 1500 milligrams a day.

Start cultivating healthy eating habits for the family now. It is never too late to start. Making healthy eating choices can help the entire family get in shape and decrease the risk of many diseases. Healthy eating habits will help your child grow up healthy and strong; increase their mental performance; promoting an overall well-being.