Are you worried about what your children eat? |
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Vegetarian Concern Most people in the UK eat more protein than they need, so cutting out meat will not necessarily mean your child is short of protein. However, during periods of rapid growth children need alternative sources of some of the nutrients found in meat, (particularly iron), otherwise they may become tired or anaemic. There is also a small risk that growth will be slowed, so this should be monitored by your child's school or GP. Make sure they eat a wide range of protein alternatives, such as nuts, pulses and dairy products. Sources of iron include lentils, kidney beans and fortified cereals. These should be accompanied by foods rich in vitamin C, such as orange juice, to allow the iron to be easily absorbed Calcium (from dairy foods) is important for bone growth, and if your child is not keen on cheese or yogurts, try to give them milk in cooked dishes. If they are willing to eat fish, this is a good source of protein and minerals. Fussy Eater There is a risk that your child is not getting the nutrients they need, especially if they are small for their age. If this eating pattern persists, or they lose weight, you should consult your GP. However, children do not starve themselves deliberately and they will eat if they are hungry. Children who refuse food may be reacting to their parents' anxieties, so it is important not to show your concern. The greatest risks revolve around the sense of power the child gets from refusing food, and this can set up behavioural problems if not handled carefully. Offer a variety of nourishing foods and encourage your child to try them, but if they do not, take the food away without comment. Children's likes and dislikes can change rapidly, and foods that are rejected several times can be accepted on other occasions.
Serve varied meals which you would eat yourself, sit with them and eat the same food if you can. Refuse to do battle any more and they may find that not eating is not much fun.
Overcoming Overeating It is more important that your child develops good eating habits and has an active lifestyle than that they conform to an 'ideal' weight.
Overweight children are more likely to become obese adults with an increased risk of heart disease and diabetes. 
Key things to look for on the label are levels of total fat, saturated fat and sodium (multiply the amount of sodium by 2.5 to give the amount of salt). Differences in sodium may seem small but it is recommended that children eat less than 2g per day, so 0.7g in 100g is a lot.
Products in any kind of coating (breadcrumbs or batter) will contain and absorb more fat than uncoated ones. Almost all chicken products aimed at children are coated. Grill or bake them instead of frying, to avoid adding extra fat.
Battered products tend to have higher fat levels than those in breadcrumbs.
A pack of several small items will contain a higher proportion of coating (breadcrumbs or batter) than a pack of fewer, but larger items of the equivalent weight. This is because smaller items have a proportionally larger surface area for coating to their volume. The more coating a product has, the higher its level of fat.
Plain chicken has around twice the protein and much less fat than any of the products listed here. It also contains almost no sodium - though, of course, it all depends how much salt you add in the cooking or on the plate. Total fat and saturated fat are still the key factors to look at, though calories are also worth watching as potato products may be eaten in some quantity. These products normally contain about 0.4g of sodium per 100g.
In general, smaller, thinner chips will absorb more fat than an equivalent quantity of larger, fatter chips. This is because they have a larger surface area compared to their volume. So chunky chips will be lower in fat than 'crinkle cut' chips. Oven chips are lower in fat than chips which need to be deep fried.
Those products coated in batter or breadcrumbs contain more fat and will absorb extra if fried.
A plain baked potato has less than half the calories of most of these products and hardly any fat - though fat and salt may be added on the plate. 
Fish is something we should all eat more of, since it is high in protein and minerals and low in fat. However, processed fish products are quite high in fat, although generally lower than the chicken ones. Even so, they may be a good way of encouraging children to eat fish.
Levels of total fat, saturated fat and sodium are still the things to look at.
Fish cakes are often higher in carbohydrate and lower in fat than other fish products. But some are quite high in fat, especially salmon fish cakes. This may be because salmon is an oily fish containing beneficial unsaturated fats. 'Economy' fish fingers are no worse nutritionally than standard fish fingers.
Plain baked cod has about twice the protein and is much lower fat than these processed fish products.
These are a good source of protein, calcium and vitamins and are particularly useful for children who don't drink milk. Whole milk is relatively high in fat, so choose reduced fat versions if your child has a good overall diet.
The key factors are sugars and fats. Sugar is often listed as 'carbohydrate' on labels. Many manufacturers do not say how much of the carbohydrate is sugar, but it is fair to assume that it is most.
Don't assume all products sold alongside yogurts and fromage frais are 'healthy'
Some are really mousse desserts which may contain significant amounts of cream, chocolate or other high-fat ingredients.
Fromage frais is not always higher in fat than yogurt. Fat levels can vary from almost nothing to 8 per cent, depending on the cream content.
Portion sizes vary so it may be more helpful to look at fat and sugar content per pot instead of per 100g. Bear in mind that while fromage frais is often higher in fat than yogurts, it usually comes in pots half the size.
Some yogurts, particularly those promoted as 'diet' or 'healthy', are low in sugar but use artificial sweeteners such as aspartame.
The sugar content in plain yogurt is lactose, naturally found in milk. The extra fruit yogurt contains artificial sweeteners. Neither is specifically aimed at children but the fruit yogurt is more likely to appeal to children than unsweetened plain yogurt.  Nutritionists agree that, by the age of five, most children should be eating a balanced diet similar to that recommended for adults. This means eating a variety of foods from each of the five food groups.
Fruit, vegetables and starchy foods, such as bread and potatoes, should form the bulk of a healthy diet, making up about two-thirds of the food children (and adults) eat. Fatty and sugary foods should be eaten in small amounts and not too often. Too much fat can make children overweight, and too much saturated fat (mainly animal fats) can increase the risk of heart disease in adulthood. But everyone needs a moderate amount of fat, and children under five, or those who are failing to thrive, should not have a low-fat diet. Sugar contains only calories with no other nutrients and contributes to tooth decay. Extra vitamins and minerals can also be helpful for children who are not eating an adequate diet. But children who are eating a properly varied diet will be getting all the vitamins and minerals they need, and will not get any extra benefit from fortified foods. When comparing products, look at the fat, sugar and sodium levels, and don't be swayed by the addition of a few extra nutrients.
Fruit and Vegetables
Good Luck |
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