UNSTOPPABLE KIDS. Quality Nutrition for. What Every Parent Needs to Know

Transcription

1 Quality Nutrition for UNSTOPPABLE KIDS What Every Parent Needs to Know The period between ages 2 and 18 is known as the developmental years of life. During this period, children undergo a tremendous amount of growth and development, both physically as well as cognitively. Because of the amount of growth and development occurring at this stage in life, it is critical that children receive the nutrients they need to build a strong body and mind. Good nutrition and good health go hand-in-hand. Not only will this ensure they reach their physical potential, but also their intellectual, emotional, behavioural, and social goals as well. 4

2 + Good nutrition & good health go hand in hand. Unfortunately, most data is showing that most children are not getting what they need from their diet. A recent study conducted by researchers in Australia shows that children aged 9-10 years old were receiving almost 50% of their daily energy requirements from junk foods that are high in fat, salt and sugar and consuming more than 150 grams of sugar per day (equivalent to about 38 teaspoons of sugar). 1 In addition, 91% of children ate less than their recommended daily servings of vegetables. In the United States, children s intakes of added sugars, saturated and trans fatty acids exceeds recommendations in the Dietary Guidelines for Americans. At the same time, they fail to meet the recommended levels of whole grains, vegetables, dairy foods, and nutrients of concern. Nutrients of concern, including calcium, dietary fibre, potassium, and vitamin D, are identified in the dietary guidelines being so widely under consumed in the general US population that they represent a public health concern. 2 The guideline also outlines a fruit and vegetable intake target of 7-9 servings for kids older than six and teens, but a report published by the US Centers for Disease Control and Prevention scorethat the Vita-Gard Protective nutrients from concentrated fruits and vegetables to enhance immune function and resistance to dayto-day challenges. #619 Vita-Gard, 120 tablets found that adolescents only consumed an average of 2.3 servings of fruits and vegetables a day, only 25-33% of the recommended amount. 3 In addition, results from a National Health and Nutrition Examination Survey found that less than 1% of children meet daily intake recommendations for whole grains! 4 While children s nutrition is based on the same principles as nutrition for adults, children need different amounts of specific nutrients during the developmental years. What are the top nutrients of concern for children? Let s take a look at what the latest research shows. The ABC s of Staying Healthy According to the USDA, children ages 4-18 need between 1 to 2 cups of fruit and 1 to 3 cups of vegetables daily, equivalent to about 7-9 servings depending on the particular types of fruits and vegetables. 2 The good news is latest health survey shows kids are eating more fruits and vegetables, but the bad news is neither of those requirements is being met. Fruits and vegetables are important sources of vitamins and minerals. However, they also provide antioxidants that are critical for immunity and protection from oxidative stress. Active children, such as those who play sports, have high metabolic activity, so making antioxidants is even more important for protecting cells from oxidative damage. % children do not eat their daily recommended servings 91of of vegetables. Also, since children are often exposed to germs at school and in the playground, providing them with nutrients to support immunity may help reduce the risk of becoming sick. Supplementing with fat-soluble antioxidants such as carotenoids, vitamin A, D, and E and water-soluble antioxidants like vitamin C and polyphenols, including flavonoids, all play a critical role in your child s health and immunity and should be an important part of their diet. (continued on page 6) 5

3 (continued from page 5) Happy, Healthy & Well Behaved? It is established that omega-3 fatty acids are a crucial component of cognitive development in children. They are used for building the membranes of new neurons, which is critical for a developing nervous system. DHA in particular makes up about 15% of all fatty acids in the frontal cortex of the brain, and is involved in messaging and signalling processes. But did you know that omega-3s can affect behaviour as well? A report published in the Federation of American Societies for Experimental Biology Journal last June describes how omega-3 fatty acids can affect levels of serotonin, which is a hormone that regulates cognitive functions, mood, decision-making processes, social behaviour and impulsive behaviour. EPA helps increase serotonin levels and DHA helps make serotonin receptors more accessible to serotonin, both of which aid in improving the positive effects of serotonin in the brain. 5 In addition, a recent study suggests omega-3 supplementation could play a role in learning ability. In the study, researchers provided a daily 600 mg omega-3 supplement to children aged 7-9 years. Among those whose reading skills were in the bottom 20 th percentile, literacy improved over the course of the 4 month study compared to the control group taking a daily placebo. 6 While % children had no fish in the previous 46of month Salmon Oil Plus NeoLife delivers the world s finest fish oil, complete with all 8 omega-3s and guaranteed purity! Omega-3s promote heart health, brain function, healthy flexible joints, and healthy eyes! Big kids can try our clinically proven Salmon Oil Plus to support heart and cardiovascular health, promote youthful brain function, healthy flexible joints and healthy eyes. #641 Salmon Oil Plus, 90 capsules more research is needed to confirm the findings, the study results are promising and highlight the importance of adequate intakes of omega-3s during the developmental years. Currently, there are no formal guidelines for the amount of omega-3 fatty acids that children should consume. However, the USDA recommends 3-8 oz. (85-226g) of seafood, including fatty fish (such as salmon, tuna, and mackerel) rich in omega-3s, per week depending on the child s age. 2 Meeting these recommendations for intakes of omega-3 rich fish per week will equate to approximately mg total of omega-3 fatty acids per day. Despite the importance of omega-3 fatty acids for children, few are getting enough servings of fish in their diet. In a recent analysis of data from 2,500 children ages months in the United States, about half of children (46%) did not eat fish even once in the previous month. 7 This points to an obvious deficiency that may be undermining our children s health and development. For the Love of Protein We often equate protein intake with muscle. However, most people are surprised to hear that protein does more than just build muscle. The protein we eat, or more explicitly the amino acids these proteins provide, is also used to make enzymes, skin, hair and bones. For adults as well as growing kids, it is important to get enough protein in the diet along with the right balance of nutrients and energy. Balancing protein intake with energy from carbohydrates and healthy fats ensures that the protein we eat is made available for muscle maintenance, new cell growth and 6

4 ride Start Smart With Breakfast Breakfast is the most important meal of the day, but unfortunately it is also one of the most commonly skipped meals for kids and teens. This is not only a poor habit, but can be detrimental to their growth, development, school performance, and ability to manage their weight. Children who skip breakfast tend to consume fewer nutrients than those who ate breakfast, specifically vitamin A and C, riboflavin, calcium, zinc, and iron. 20 Studies show that children who do not eat breakfast typically have poorer performance in the classroom and are at increased risk for being overweight. 21 It is difficult to stay focused when blood glucose levels are low, so children who skip breakfast may experience low energy, have trouble being alert, or become irritable, grumpy and snappy. Thus, providing your child with a quick, nutritious, and filling breakfast in the morning is going to make the difference for your child in the classroom. tissue repair rather than burned for energy. A balanced and varied diet also ensures that nutrients are available to help convert these amino acids into the structural components and muscles in our body. Kids in general require more protein per kilo of body weight than adults to support their faster growth rate. Therefore, it s important to make sure they get the right amount of protein each day. Too little, and the body will break down its muscles to supply the body with the amino acids it needs. How much protein should children get? The Institute of Medicine recommends that 10 to 30 percent of the calories a child over the age of four takes in should come from protein. Needs may increase as they reach adolescence or participate in sports. 8 (continued on page 8) NeoLifeShake A delicious way for kids to take in wholesome daily nutrition of protein, fibre, vitamins and minerals, which are essential building blocks for proper growth and development. #690 Creamy Vanilla, 16 servings #691 Berries n' Cream, 16 servings #692 Rich Chocolate, 16 servings Age Recommended Daily Calories 9 Minimum Daily Protein Target 8,9 Female Male Female Male g 22.5g 2-3 1,000 1, g 25.0g 4-8 1,200 1, g 35.0g ,600 1, g 45.0g ,800 2, g 55.0g 7

5 (continued from page 7) The Key To Strong Bones While we often think of bone issues as a condition that affects older adults, the groundwork for bone health is laid during the childhood years. World Osteoporosis Day is on October 20 th, and the key message from leading bone and nutrition experts is that the right nutrition throughout life can make a difference in bone health. Peak bone mass and development is genetically predetermined. However, the right nutrition can help children and adolescents achieve their full genetic potential for optimal bone health. In fact, according to the International Osteoporosis Foundation, a 10% increase in peak bone mass in children could reduce the risk of osteoporotic fracture during adult life by 50%. 10 Adolescence is an especially critical period of skeletal development, during which more than half of bone mass is accumulated. A recent review that summarises the role that nutrition plays in the development and maintenance of a healthy skeleton describes some of the key nutrients that are needed during this stage. 11 Calcium is not only a major building block for our skeleton, but also plays important roles in nerve and musclefunctioning. Children ages 4-8 years should get 1,000 mg/day while older children and teens ages 9-18 years should aim for 1,300 mg/day. 12 Theoretically, it should not be difficult to meet these levels, since an 240 ml. glass of milk or a cup of yoghurt can provide 300 mg of calcium. However, achieving this RDA Recommended Daily Calcium Intake 4-8 years old: 1,000 mg 9-18 years old: 1,300 mg Vita-Squares Loaded with 18 vitamins and minerals essential to build a strong nutritional foundation for a lifetime of good health. #618 Vita-Squares, 180 tablets continues to be a challenge for most kids. Data from the National Health and Nutrition Examination Survey (NHANES) report shows that over 85% of adolescent girls ages 9-13 in the United States do not meet the RDAs for calcium. 13 Vitamin D plays two key roles in the development and maintenance of bones: 1) assist in calcium absorption from food in the intestine and 2) ensures the appropriate renewal and remineralisation of bone. Insufficient intakes of this sunshine vitamin is so prevalent among youth that health authorities recommend supplements be given to infants and young children to help meet the recommended dietary allowance of 400IU for infants under one and 600IU for children over one and teens. 14 Protein makes up about 50% of the volume of bone and a daily supply of dietary protein is necessary for building the structure of bone. Inadequate protein intakes during childhood can impair the production and activity of IGF-1 (Insulinlike growth factor-1), which is a hormone that stimulates bone formation. 15 The Truth About Supplementation & Children Ideally, children would get all the nutrients they need from the food they eat, but the data shows that is just not happening. Parents aim to help their children close these nutrient gaps by providing nutrientdense foods, which are high in nutritional value but lower in empty calories from added sugars, saturated and trans fatty acids. However, this is not always possible or realistic. Sadly, the processed foods that make up the majority of the western diet are often lacking in the very nutrients that children need to thrive. In fact, a 2008 study conducted in Canada showed that 89% of food 8

6 NEOLIFE jump Z marketed for children provide poor nutritional quality - high in sugar, fat and sodium - despite labelling with nutritional claims such as source of six essential nutrients and source of calcium.16 Furthermore, parents often complain about how difficult it is to get their children to eat the foods that are good for them. That s where NeoLife supplements can come in. Supplements from whole food sources offer the nutrition that children need in the synergistic balance that nature intended. So while parents should aim to provide a healthy diet for their children, health experts agree that supplements can help bridge the gap, particularly if the child has a poor Infants (4-12 months)** appetite or is a picky eater Children (1-2 years)** 89 Sleep & Exercise! Along with a well-balanced nutritious diet, children should get at least 60 minutes of physical activity each day and good sleep to ensure proper growth and development. Physical activity should incorporate aerobic as well as muscle strengthening (sit-ups and push-ups) and bone-strengthening activities (jumping rope or running).18 Good quality sleep is crucial for children, as many important cognitive and growth functions are only performed during sleep. Ongoing sleep deprivation can affect memory and focus, weaken the immune system, lead to emotional impairment, learning and behaviour problems and may increase risk for hypertension, obesity, diabetes and mental health issues. Wondering how much sleep your child needs? The American Academy of Sleep Medicine just released a set of z guidelines to help parents figure out the right amount:19 Z Z z+ z Children (3-5 years)** % Children (6-12 years) 9-12 Teenagers (13-18 years) Hours of Sleep **including naps of food marketed for 16 children provide poor nutritional quality Infants (4-12 months)** Children (1-2 years)** Children (3-5 years)** Children (6-12 years) 9-12 Teenagers (13-18 years) **including naps Hours of Sleep References 1. Whitrow MJ, et al. Core food intakes of Australian children aged 9-10 years: nutrients, daily servings and diet quality in a community crosssectional sample. J Hum Nutr Diet Mar US Department of Agriculture and US Department of Health and Human Services Dietary Guidelines for Americans. 8th ed. Washington, DC: US Government Printing Office; December US Centers for Disease Control and Prevention State Indicator Report on Fruits and Vegetables May; Albertson AM, et al. Whole grain consumption trends and associations with body weight measurements in the United States: results from the cross sectional National Health and Nutrition Examination Survey Nutr J Jan. 15(8). doi: /s Patrick RP, Ames BN. Vitamin D and the omega-3 fatty acids control serotonin synthesis and action, part 2: relevance for ADHD, bipolar disorder, schizophrenia, and impulsive behavior. FASEB J Jun;29(6): Richardson AJ, et al. Docosahexaenoic acid for reading, cognition and behavior in children aged 7-9 years: a randomized, controlled trial (the DOLAB Study). PLoS One. 2012;7(9):e Keim SA, Branum AM. Dietary intake of polyunsaturated fatty acids and fish among US children months of age. Matern Child Nutr Oct;11(4): Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press: Washington, DC; American Heart Association. The American Heart Association s Diet and Recommendations; 2014 Sept. Available from: V5jiaNArJEJ. 16. Elliott C. Assessing 'fun foods': nutritional content and analysis of supermarket foods targeted at children. Obes Rev Jul;9(4): Epub 2007 Oct The American Academy of Pediatrics. Caring for Your School-Age Child: Ages 5 to 12. Schoor E. L., editor. New York, NY: Bantam Books; US Department of Health and Human Services Physical Activity Guidelines for Americans. 2008; Bonjour JP. Invest in your bones: How diet, life styles and genetics affect bone development in young people. Int Osteoporosis Foundation. 2001; Paruthi S, et al. Recommended Amount of Sleep for Pediatric Populations: A Consensus Statement of the American Academy of Sleep Medicine. J Clin Sleep Med Jun;12(6): Mitchell PJ, et al. Life-course approach to nutrition. Osteoporosis Int. 2015;26: Rampersaud GC, et al. Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents. J Am Diet Assoc May;105(5): Ross AC, et al. Dietary Intakes for Calcium and Vitamin D. National Academies Press: Washington, DC; Bailey RL, et al. Estimation of total usual calcium and vitamin D intakes in the United States. J Nutr Apr;140(4): Adolphus K, et al. The effects of breakfast on behavior and academic performance in children and adolescents. Front Hum Neurosci. 2013;7: Golden NH, et al. Optimizing bone health in children and adolescents. Pediatrics Oct;134(4):e doi: /peds Bonjour JP, et al. Protein intake and bone growth. Can J Appl Physiol. 2001;26 Suppl:S