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| Life
Stages |
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A child's diet in the
first few years are
of vital importance,
as this is the crucial
time when the foundations
for future good health
are laid.
|
Nutritional
considerations |
Food
and nutrients are the
building blocks that help
to form strong teeth and
bones, muscles and healthy
tissues. A good diet can
also help to protect against
illness.
A child's diet needs special
care and planning - the
requirements for energy
and nutrients are high,
but appetites are small
and eating habits are
likely to be finicky.
Their diet needs to be
made up of small, frequent
and nutrient-dense meals.
Particularly important
nutrients include: |
Iron |
Iron-deficiency
is common in this age
group as iron requirements
are high but dietary intake
is often low, especially
if little or no meat is
eaten. Foods rich in vitamin
C, eaten at the same time,
help maximise iron absorption,
so include a glass of
orange juice with the
evening meal, |
Calcium |
This
is vital for the growth
of bones and teeth. Requirements
will be met as long as
the child consumes enough
milk and dairy products.
|
Vitamins
A, C and D |
Vitamin
A is needed for healthy
skin and cell development
and can be often lacking
in diets of this age group.
Vitamin C is important
for the immune system
and growth. It also helps
in the absorption of iron,
especially iron from non-meat
sources. Vitamins C intakes
are often low in children
who eat little fruit and
vegetables.
Vitamin D is essential
for calcium metabolism
and can be synthesised
through the action of
sunlight on the skin.
In winter, and if your
child is always covered
if outside, make sure
you include dietary sources
of vitamin D, along with
supplements (in tablet
or liquid form) that contain
this vitamin.Young children
can be given extra A,
C and D vitamins in supplements.
|
Key
nutrients and dietary
sources |
| Nutrient |
Important
for |
Dietary
sources |
|
Needed
to make red
blood cells
and to carry
oxygen around
the body.
|
Meat-based
(haem) sources
- beef, pork,
lamb; plant-based
(non-haem) sources
- fortified cereals,
bread, dried fruit,
eggs, beans and
pulses and green
leafy vegetables
(cabbage, spring
greens, broccoli
and green beans). |
Calcium |
Essential
for strong bones
and teeth, blood
clotting and nerve
cells. |
Dairy
products - milk,
yogurt, cheese,
fromage frais,
dark green vegetables,
sesame seeds,
canned fish with
soft edible bones,
fortified orange
juice and pulses. |
Vitamin
A |
Formation
and maintenance
of skin, hair,
and membranes,
needed for bone
and teeth growth
- and helps us
see in the dark! |
Yellow
and orange fruit
and vegetables
(peppers, tomatoes,
mango, apricots),
dark green vegetables,
liver and dairy
products. |
Vitamin
C |
Essential
for structure
of bones, cartilage
and muscle. Helps
the immune system
and the absorption
of iron. |
Citrus
fruits, berries,
and vegetables
(provided that
they aren't cooked
until very soft),
potatoes and fruit
juice. |
Vitamin
D |
Aids
in bone and tooth
formation and
helps the heart
and nervous system. |
Oily
fish (salmon,
tuna, mackerel,
sardines), fortified
margarine and
dairy products. |
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