Search This Site
QUICK LINKS
- Patient Leaflets
- Press Releases
- Who We Are
- Carb Facts
- Links
FITNESS ZONE
- Physical Activity
- Energy Fuel
- Carbohydrates
- Protein
- Supplements
Consumer Articles
Are breakfast cereals a baddie? The latest science on children’s diets - June 2009
While everyone is concerned about the minority of children who are seriously over-weight it is too easy to forget that many children need to be more active. And to do that they will need to eat properly. Eating well and being physically active are essential for any child’s health and development. Children are naturally active and grow rapidly, so they have a high food energy requirement for their size. Per kilo of body weight, children need more calories than adults! However, younger children may have a small appetite due to the small size of their stomachs. A full stomach makes all of us tend to stop eating. So, the frequent consumption of energy and nutrient rich foods in small amounts is essential to ensure that their requirements are met. Of course, children’s dietary requirements vary considerably according to age – a food which is suitable for a five year old is not necessarily appropriate for a two year old, and the energy requirements of an eight year old are higher than those of a four year old.
Ensuring that children learn good eating habits and enjoy exercise in the early years is key to ensuring that such good habits are continued throughout life. A child who eats fruit and vegetables and plays football or goes swimming is more likely to enjoy these activities as an adult compared to a child who doesn’t.
There are ten key principles to healthy eating which apply to children of all ages:
1) Enjoy food - Ensuring that children enjoy their meal times and also learning about food, shopping for food, cooking, and eating food will help establish a healthy attitude to food. Try not to make mealtimes a fight.
2) Eat a variety of different foods - Variety is the key to a healthy diet, providing all the nutrients needed for daily life and for growth and development. Different foods provide different nutrients, so by eating a variety of foods children should be getting all they need.
3) Eat the right amount to be a healthy weight and be physically active - The number of children who are overweight or obese in the UK is on the increase. Ensuring that a child does not eat more energy then they use is important to ensure that they maintain a healthy body weight. But it is only one part of the equation – physical activity being the other. Try not to project any worries you may have about your own weight onto your child as this can lead to psychological problems later, especially in adolescence.
4) Eat plenty of starchy foods - Starchy carbohydrates such as bread, pasta, rice, cereals and potatoes should form the basis of every meal. Wholegrain versions of these foods should also be included.
5) Eat plenty of fruit and vegetables - Aim for at least 5 different portions each day of a variety of fresh, frozen, dried or canned fruits and vegetables. A portion is roughly the equivalent of a child’s handful of that fruit or vegetable. A small glass of 100% fruit or vegetable juice counts as one portion.
6) Eat moderate amounts of meat, fish and other sources of protein - Foods such as meat, fish, eggs, pulses and (vegetarian) alternatives to meat are a source of protein needed by growing children and should be eaten every day. Choose lean cuts of meat or reduced fat versions of burgers and sausages. Oil-rich fish (e.g. salmon, trout, mackerel and fresh but not canned tuna) are a good source of omega-3 fatty acids.
7) Eat moderate amounts of milk and dairy products - Milk and dairy foods are an important source of calcium, which is needed for bone development. These foods also provide protein and B vitamins, zinc and magnesium. Aim to provide 2-3 servings a day. During childhood and adolescence bone growth and development is at its peak and childhood and adolescence forms an important window of opportunity for achieving a high bone mass: the higher the bone mass the lower the risk of osteoporosis in later life.
8) Don’t eat too many foods that contain a lot of fat - Foods rich in fat tend to be high in calories, so if eaten in excess can cause weight gain. Limit consumption of fat rich foods such as pies, crisps, mayonnaise, butter and fried foods. Grill or bake rather than fry foods.
9) Have foods and drinks containing sugar at mealtimes - Sugar helps improve the flavour of food and can help to ensure that children eat a nutrient rich and balanced diet by widening the range of foods that they will eat. However, too frequent consumption of sugars influences the risk of tooth decay. Encouraging good dental hygiene and brushing teeth twice daily with fluoridated toothpaste is the best way to ensure healthy teeth.
10) Limit the amount of salt (sodium) in children's diets - Whilst some sources of sodium, such as salt in the diet are needed, most children eat too much. Sodium occurs naturally in many foods so there is no need to add salt to children’s diets. Keep an eye on food labels to help limit the amount of salt that a child eats.
It is important that children consume enough calcium, zinc, iron, vitamin A and vitamin D as well as protein, fat, and carbohydrate. A varied and balanced diet should be encouraged, tailored for each child’s needs. In cases where some nutrients might be lacking, children may be given a daily supplement of vitamins A, C and D up until the age of 5 years to ensure that they receive enough.
Breakfast is essential for all children, as it provides them with a source of energy for the day ahead. Breakfast cereals are a good choice as many are fortified with important vitamins and minerals. There has been some concern with regard to the presence of sugar in breakfast cereals, however without sugar, many breakfast cereals providing important nutrients would be inedible. Sugar is often seen as the villain and a source of ‘empty calories’ when in fact it can act as a vehicle for ensuring that essential vitamins and minerals are consumed. It is also a useful source of carbohydrate. Studies have shown that children who enjoy sugar with some of their foods are no less likely to achieve adequate intakes of vitamins or minerals than those who don’t. Other good breakfast foods include toast, fruit and fruit juice, and bagels for example.
Snacks can be a useful way to help meet energy and nutrient requirements as long as consumption is appropriate to a child’s needs and endlessly “grazing” all the time is avoided. For example, yoghurt and fromage frais are a good source of calcium, a number of B vitamins, protein and energy. They are a popular food choice amongst children. Other snack foods such as chocolate, cakes and crisps form part of a healthy balanced diet and can be enjoyed by children as long as their energy content is taken into consideration and they are not eaten over and above a child’s energy requirements.
Foods and drinks containing sugar, e.g. fruit, chocolate, cakes, fruit juice and squashes should be saved for mealtimes, as too frequent consumption of sugar can influence tooth decay. Having sugar-containing foods and drinks at mealtime reduces their potential for tooth decay, partly due to the production of saliva associated with chewing (which neutralizes any acid formed by bacteria on the teeth) and partly because of the consumption of protective food components (e.g. cheese) at mealtimes. It is important to instill good dental hygiene at an early age to reduce the risk of dental decay and disease. Brushing teeth twice daily with fluoride-containing toothpaste should be encouraged from the time when the first teeth erupt (around the age of 6-9 months).
Nutrient and energy requirements increase during adolescence to coincide with puberty and the growth spurt. However, a number of teenage girls deliberately restrict their food and energy intake to control their bodyweight. This increases risk of nutrient deficiencies. Of particular concern amongst teenage girls is iron deficiency, as iron requirements increase following the onset of menstruation (iron is lost during menstrual periods) and many teenage girls fail to consume anywhere near enough of this nutrient. There is also concern regarding calcium intakes in adolescents. This is the time when the bones reach their peak strength, ready to carry the weight of the adult body. Calcium requirements are higher than at any other stage of life. Many adolescents fail to reach an adequate intake of calcium which could lead to problems for bone health in later life.
An increasing number of children are overweight or obese. Both diet and physical activity are involved in energy balance and therefore determine bodyweight. Ensuring that children participate in physical activity can help control bodyweight, improve general health and wellbeing and increase bone mass. It is recommended that all children, from toddlers to teenagers, participate in at least 60 minutes of physical activity, of moderate intensity, each day. Furthermore, it is recommended that this should include activities that improve bone and muscle strength and flexibility at least twice a week, e.g. weight bearing exercise.
References
- Department of Health (2004) At least five a week. Evidence on the impact of physical activity and its relationship to health. A report from the Chief Medical Officer. Department of Health. London.
- Gibson SA (2000) Breakfast cereal consumption in young children: associations with non-milk extrinsic sugars and caries experience: further analysis of data from the UK National Diet and Nutrition Survey of children aged 1.5-4.5 years. Public Health Nutrition 3. 227-32.
- Gibson SA (2000) Associations between energy density and macronutrient composition in the diets of pre-school children: sugars vs. starch. International Journal of Obesity 24. 633-8.
- Zaura E, van Loveren C, ten Cate JM (2005) Efficacy of fluoride toothpaste in preventing demineralization of smooth dentin surfaces and narrow grooves in situ under frequent exposures to sucrose or bananas. Caries Research 39. 116-22.
June 2009
