The challenges of a balanced diet in early childhood

Stephen PaulChild
Balanced diet, a matter of children above all
Everyone agrees that a balanced diet is essential for an adult. However, people seem to overlook that the stakes are infinitely higher for children both physiologically and psychologically. Introducing a balanced diet to children is a matter of global health which concerns all parents because the future of their children depends on it.

Growth and development: different ages, different needs

Our grandmothers have known it for a long time: for a child’s body to develop properly, good nutrition is essential. What people know less is that we are not talking about the diet of ONE child but OF children. Indeed, the metabolism of the developing body is so complex and the needs so varied that we must consider each age group separately and propose a diet adapted to the requirements of each.

During the first year, the energy needs for the child’s growth evolve very rapidly, going from 100 to 110 kcal/kg/d per kilo of the baby’s weight between 0 and 2 months and to 80 kcal/kg/d per kilo between 9 and 11 months (1). Breast milk remains the ideal meal for a child until the age of 6 months . Formulas with synthetic nutrients exist and can replace breast milk; be careful, however, not to use other types of milk (unpasteurized milk, goat’s milk, plant-based milk, etc.) because they are not adapted to the baby’s energy needs.

The transition from a purely liquid diet to a solid diet

It is necessary to introduce complementary feeding between 4 months and 6 months, on the one hand to supplement the rations of proteins, minerals (iron, zinc), fat-soluble vitamins and other nutrients which become insufficient with mother’s milk alone, and on the other hand to initiate the transition from a purely liquid diet to a solid diet .

According to the recommendations of learned societies (2), it is necessary to start by giving foods with a single ingredient; ideally start with cereals for children and meat purees. Once these new foods are accepted, you can add purees made from fruits or vegetables. Breast milk should be reduced gradually and not abruptly stopped; similarly the addition of sugar or salt to food is strongly discouraged. Finally, keep in mind that a baby should approximately double its birth weight at 5 months and triple it at 1 year.

After the first year , parents must initiate a varied and balanced diet in the child . This one must take: at least 2 glasses of cow’s milk per day, 45g of meat and several varieties of fruits and vegetables. Prefer whole fruits to juices. Similarly, cereals should preferably be complete, with a ration of 60g per day. On the other hand, the intake of fat and cholesterol is not limited.

Things get complicated from the age of 2 . Indeed, it is necessary to monitor the fat intake, no more than 40% of the food ration, this limit drops to 30% from the age of 4 years. Above all, saturated fats should be limited. In return, meat intake should increase to 120g on average, avoiding meat that is too fatty. Cereals, fruits and vegetables should also be provided in good quantities. Finally, at least 2 to 3 glasses of milk a day are recommended.

Prevent serious pathologies

Ensuring healthy eating is a serious matter that goes far beyond mere well-being; Indeed, deficiencies in certain nutrients or even simple dietary imbalances can have a severe impact on the health and development of the child.
For example, too early introduction of complementary foods to breast milk increases the risk of food allergies , moreover, the child not being able to swallow properly, lung problems may be added. Some studies even speak of an increased risk of diabetes .
Conversely, delay in diversifying the diet is also not recommended. This can lead to failure to thrive , multiple deficiencies in minerals and vitamins and even deficiency rickets! It can also affect the behavior of the child, for example by causing poor development of the jaw structures and an aversion to solid foods.
Finally, excess fat during early childhood or an unbalanced diet in children at any age considerably increases the risk of obesity in adolescence.

Food: a family affair

Food isn’t just about meals, it’s a lifestyle  ; the way of eating is as important as the content of the plates and the stakes are just as psychological as health.
Parents need to understand that certain behaviors are normal for children. Don’t expect them to spontaneously enjoy broccoli soup, it’s not in their nature. On the contrary, playing with food or throwing it away is quite normal for young children, it is part of their learning process. Patience is therefore essential and the meal must always be a pleasant and convivial moment .
As they get older, children tend to limit their choices and settle for the foods they like. To make them discover new dishes, you have to try to mix them with their usual dishes so that they become familiar. It is also very important that parents eat the same as their children .

Shortly before school age, children should be encouraged  to stay at the table with the family for at least 15 to 20 minutes. Eating can be made much more fun for them by involving them in tasks such as putting food away or setting the table.

Finally, don’t be too harsh! It never hurts to allow the kids to have their favorite meal once in a while.

Stephen
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Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.