You read it everywhere; childhood diseases are on the rise at an alarming rate. These include obesity, Type II diabetes, asthma and other allergic conditions. Equally as alarming, there is a growing body of evidence regarding the quality and content of our food, and their relationship to these newly emerging health issues.
As Naturopathic Doctors, we are trained to look for the underlying cause of disease, and often this starts with a discussion about food choices and healthy diets. With 50% of our immune system residing in our gut, there is no question as to why nutrition has such an impact on our overall health.
The importance of nutrition in children is magnified not only by the increased needs of their growth cycles, but also due to their lower body weight making them more susceptible to food additives and toxins. The following are some general guidelines for making solid nutritional choices for your children.
1. Stabilize blood sugar
Start your child’s day with a minimum of 7-10 grams of protein. Adequate protein in the morning lays the foundation for your child’s blood sugar response throughout the day, avoiding a day filled with peaks and crashes.
Opt for foods sweetened with maple syrup, honey or fruit juices versus refined sugar.
2. Make healthy fat choices, the “good” versus the “bad”
Fats are an important part of our caloric intake. They unfortunately acquired a bad rap in the 80’s and 90’s. The “bad” fats include “trans fats” (a.k.a. “partially hydrogenated” fats and oils) and saturated fats. Avoid “trans fats” and minimize saturated fats.
However, it is equally as important to get enough of the “good” fats. These are the essential fatty acids found in fish, nuts and seeds. These are critical for brain development in children, are anti-inflammatory and maintain the fluidity of cell membranes.
3. Ensure adequate water intake
Particularly here in the mountains, we all know water is important. Don’t be fooled into thinking that all beverages are created equal. Most soda waters, or carbonated waters, do not count as water as they are actually dehydrating. Clearly, sodas and coffee don’t count for hydration.
4. Buy organic when possible
Organics have become more available and a preferred choice for many parents. However, cost and availability make them somewhat limited to many, particularly in smaller areas such as ours. So what are the important choices?
“The Dirty Dozen” is a list of the (12) fruits and vegetables with the highest pesticide content, “The Clean Dozen” are those with the lowest pesticide content. Prioritize organic when buying within the “Dirty Dozen”, and feel OK buying conventionally within the “Clean Dozen”.
The most current lists are as follows:
“Dirty Dozen” Plus (choose organic):
Apples, Celery, Strawberries, Peaches, Spinach,
Nectarines (imported), Grapes (imported), Sweet Bell Peppers, Potatoes, Blueberries (domestic), Lettuce, Kale/ Collard Greens.
“Clean 15” (conventional OK):
Onions, corn**, pineapple, avocado, asparagus, sweet peas, mangoes, eggplant, cantaloupe (domestic), kiwi, cabbage, watermelon, Sweet potatoes, Grapefruit, Mushrooms.
**consider opting for non-GMP sources
Resources: Environmental Working Group, www.ewg.org
5. Ensure adequate exercise
The assumption is that exercise is less of an issue in this area. However, it’s important not to forget the significance of adequate daily exercise in children. Not only to avoid early excess weight gain, but to establish healthy habits for them to bring forward with them into adulthood.
6. Know your school lunch programs
Get to know what your school lunch program makes available to your children. Know not only that which is part of the provided “hot lunch”, but also what is available via vending machines or other provided food services.
7. Talk to your child about advertising and making good food choices
Have an open dialogue with your child about the importance of making healthy choices, and what the healthy and not-so-healthy choices are. Discuss with them the importance of good nutrition with respect to staying healthy, strong and feeling well. Let them know that Tony the Tiger isn’t a role model, he just wants to sell them his cereal.
8. Know you are the ultimate role model, model making better choices
Remember that you are your child’s most prominent role model. What you demonstrate to them with your daily choices is what makes the greatest impact.
As for indulging in guilty pleasures, there are many healthier options for most not-so-healthy foods now. If Oreos are your weakness, opt for the healthier versions without the additives and “trans fats”. They may be more expensive but hopefully that will encourage moderation as well.