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Importance of proper nutrition and regular physical exercises for the kids.

Parents have to be aware:

Most children will grow about two inches and gain about four to seven pounds per year. Between the ages of six and 12, youngsters will grow an average of one to two feet and almost double in weight.

Diminished weight-for-height may be indicative of acute undernutrition; decreased height-for-age may suggest chronic undernutrition. Such growth underachievement may be due to malnutrition, psychosocial deprivation, eating disorders, underlying chronic disease, infection, or other factors.

While children often have definite food likes and dislikes, dietitians and nutritionists recommend parents make available a wide variety of foods and encourage the tasting of new foods in small quantities without forcing the issue.

In this manner, children will often come to accept and like new foods. In addition, nutrition experts often urge parents not to insist that children "clean their plates."

Children may benefit from choosing their own portion size, provided that the food is wholesome and nutritious. Finally, parents are advised to avoid using food to reward or punish behavior.

Adolescents' caloric needs vary depending on their growth rate, degree of physical maturation, body composition, and activity level. However, they do need extra nutrients to support the adolescent growth spurt, which, for girls, begins at ages 10 or 11, reaches its peak at age 12, and is completed by about age 15. In boys, it begins at 12 or 13 years of age, peaks at age 14, and ends by about age 19.

In addition to other nutrients, adequate amounts of iron and calcium are particularly important as the adolescent body undergoes this intensive growth period. From ages nine to 18 years, both males and females are encouraged to consume a calcium-rich diet (1,300 milligrams daily) in order to ensure adequate calcium deposits in the bones. This may help reduce the incidence of osteoporosis in later years. The recommended calcium intake can be achieved by getting at least three cups of fat-free or low-fat milk daily or the equivalent amount of low-fat yogurt and/or low-fat cheese. For those who don't wish to consume dairy products, a variety of other calcium sources are available such as green, leafy vegetables, calcium-fortified soy products, and other calcium-fortified foods and beverages.

Meal Patterns

To meet energy needs, children and teens should eat at least three meals a day, beginning with breakfast. Studies show eating breakfast affects both cognitive and physical performance; that is, if a child eats breakfast, he or she may be more alert in school and better able to learn and to perform sports or other physical activities.

Snacks also form an integral part of meal patterns for children and teens. Young children often cannot eat large quantities of food at one sitting and often feel hungry before the next regular mealtime. Mid-morning and midafternoon snacks may be appropriate for this age.

Fast-growing, active teens may have tremendous energy needs. Even though their regular meals can be substantial, they still may need snacks to supply energy between meals and to meet their daily nutrient needs. For adolescents who are less active or who have already gone through the growth spurt, the role of snacking may need to be assessed.

Physical Activity for Children and Teens

Strong bones, good muscle tone, and lower risk of developing chronic diseases are some of the key benefits derived from regular physical activity. Furthermore, being physically active promotes psychological well-being and reduces feelings of depression and anxiety.

According to the Centers for Disease Control and Prevention/Division of Adolescent and School Health, 77 percent of children aged nine to 13 years participate in free-time physical activity and only 39 percent engage in organized physical activity.
Among high school students, 63 percent participate in vigorous physical activity and just 25 percent engage in sufficient moderate physical activity. Twelve percent engage in little or no physical activity at all.

Participation in physical activity tends to decline as children get older. The long-term consequences of physical inactivity include an increased risk of type 2 diabetes, high blood pressure, high blood cholesterol, asthma, arthritis, and premature death.
To maintain good health status, the Dietary Guidelines and MyPyramid recommend that children and adolescents engage in at least 60 minutes of physical activity on most, preferably all, days of the week.

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Originally printed in the 2007-2009 IFIC Foundation Media Guide on Food Safety and Nutrition
Has been taken from http://www.ific.org/nutrition/kids/index.cfm