Thanks to global health organizations such as UNICEF, Canadian parents have up-to-date data regarding the nutritional well-being of their children. And based on recent studies such as the Global Nutrition Report, things are not looking great.
You see, while Canada ranks low when it comes to children’s developmental problems such as stunting and wasting, it faces some core issues that could affect the health of its population in the long term. One of these is over-nutrition, whereby children consume diets that are high in calories and yet low in essential nutrients. In fact, as far as UNICEF reports go, at least 30% of Canadian children aged 5 to 19 are considered overweight or obese due to their high intake of ultra-processed foods.
The second significant issue that many children face is hidden hunger, such that even though they may look healthy or overweight, they could be at risk of or even be experiencing clinical malnutrition due to nutritional deficiencies. And this results from the lack of nutritious foods in their diet. Studies have even gone as far as showing that a whopping 94% of Canadian school-age children are not meeting their recommended fruit and vegetable intake. As such, it comes as no surprise that many of them have deficiencies in key micronutrients such as iron and vitamin D.
Due to these and other emerging nutritional issues, Health Canada, the Canadian Pediatric Society (CPS), and Dietitians of Canada have worked together to come up with pediatric nutrition guidelines that tie to Canada’s food guide. We look at why this matters, what this looks like in the practical sense, and how parents can set their children up for optimal health by making simple tweaks to their eating patterns.
Is Children’s Nutrition Important?
Parents often hear from health professionals that it is important for their children to consume healthy foods. But if we are being honest, this advice can sometimes feel vague as it does not quite address the reasons behind this importance. So, instead of just diving into what you should feed your child at each stage, let us look at why they even need this food in the first place:
Cognitive Development
Brain development starts in the womb and continues after birth. And if we are being honest, thanks to neuroplasticity, it does not really stop as we keep learning new things even as adults. But in order for this to happen, especially in childhood, we need key nutrients such as iron, zinc, and omega-3 fatty acids, as these are integral in brain development. A child who gets adequate nutritional support is not only able to focus well but also store memories efficiently, and this aids their progress academically and socially.
So, what happens if this nutritional support is not available? In the short term, a child may exhibit signs and symptoms such as poor impulse control, short attention spans, and lethargy. And if not addressed, this limited cognitive development can pave the way for learning difficulties even in later stages of life, which can show up in school and social situations.
Interestingly, studies have also found that the food we give to our children has an effect on their mental health. Children who consume foods devoid of essential nutrients are more likely to exhibit mood swings, anxiety, and a hoard of other negative mental health issues. They are also at risk of developing disordered eating patterns that could influence their relationships with food and their bodies in the long term.
Physical Development
Like we stated earlier, Canada ranks low when it comes to growth problems such as wasting and stunting. But while that may be so, the Global Nutrition Report highlighted that in North America, 3.2% of children experience stunting while another 0.2% experience wasting. For context, stunting refers to being too short for one’s age while wasting occurs when a child is too thin for their height. These percentages are considerably lower than the global average, but they still point to a growing problem. So, why does this happen?
Children need core micronutrients such as calcium, protein, and vitamin D to support bone mass and lean muscle tissue growth. And when they lack these nutrients, they can end up experiencing stunting or wasting. It is also important to note that overweight and obese children can also have developmental problems resulting from unhealthy weight gain coupled with limited healthy nutrition.
Such children are predisposed to a reduced adult height potential alongside structural bone weaknesses that result in a high risk of fractures and injuries as they grow older.
Immune Function
As a parent, you likely know that children are highly susceptible to infections and that they tend to pick up illnesses from just being exposed to sick people. And while you can choose to hide your children away where you think they will be safe, you are better off giving them nutritious foods that can provide them with the nutrients they need to strengthen their immune systems. Examples of such nutrients are zinc and vitamins A, C, and D.
Children whose diets lack these nutrients are more likely to catch infections, take longer to recover, and experience a wide range of non-infectious conditions, such as digestive distress and constipation. Unfortunately, studies have linked such issues to a high risk of gastrointestinal and inflammatory issues in adulthood, which justifies the need for healthy nutrition at a young age.
Metabolic Health
There has been a lot of talk regarding metabolic syndrome and its effect on our health in the modern age, seeing as many adults have been diagnosed with metabolic conditions such as type II diabetes and cardiovascular disease. But here is the thing. According to studies, our risk of such diseases actually begins in childhood and has been correlated with our diets at this young age. Why?
Our early dietary patterns not only influence our gut profiles but also our insulin sensitivity, cardiovascular risk, and overall health status. If these patterns push us towards consuming non-nutritious foods in the long term, then our risk of metabolic diseases increases as we subject our bodies to negative side effects such as blood sugar spikes over a prolonged period. Health professionals thus call for parents to establish healthy eating patterns from a young age so as to protect children decades into the future.
Healthy Eating Patterns at Every Stage of Life
Reading about what can happen to an undernourished child can induce anxiety. But the good news is that no matter how old your child is, there is always room to improve their diet and set them up for a healthier future. Below are the current recommendations based on Canada’s dietary guidelines:
Infants (0 to 6 Months)
For the first 6 months, health professionals agree that exclusive breastfeeding is the best approach. However, there are two nuances to consider.
First, due to Canada’s northern latitude, breastfed children are at a high risk of vitamin D deficiencies, which can result in rickets. As such, Health Canada recommends giving such children a daily 400 IU vitamin D supplement. Secondly, not all children can be breastfed, and the reasons behind this can vary, as you may very well know. In such cases, health professionals agree that iron-fortified infant formula should be the alternative, as it provides the essential nutrients that children need at this stage.
Now, in the past, parents have often stuck to timed feedings such that they force their children to feed even when they are not hungry. Experts now agree that this has a negative impact on our intuitive eating behaviors and can thus affect a child’s ability to determine when to eat and when to stop eating. Therefore, health professionals urge parents to rely on their children’s hunger and fullness cues when feeding them rather than force-feeding them or feeding them just because it is time to eat.
Older Infants (6 to 12 Months)
Children at this stage should continue feeding on breast milk or formula. But as this happens, parents should gradually introduce these children to solid foods.
Given that children tend to develop texture aversion as they grow up if they have limited access to whole foods, experts urge parents to expose their infants to different textures. These include mashed foods, lumpy meals, and finger foods. By interacting with these foods, children can get accustomed to different tastes and textures, and this can make it easier for them to try new foods as they grow older.
Some parents feel the need to add salt or added sugars to meals so as to entice their children to eat them. However, this is not advisable as children do not need these extras and adding them only works in dulling their palates, which can lead to food aversions later in life.
Interestingly, though, dietitians encourage parents to introduce common food allergens at this stage because doing so reduces the risk of developing food allergies later in life. So, now is the time to bring on the nuts, eggs, fish, and other allergens. Of course, this should be done cautiously.
Toddlers and Preschoolers (1 to 5 Years)
Adults rely on Canada’s Food Guide plate model to determine how to serve their foods. And the same strategy is applicable to children at this age. So, what does this entail? Half of your child’s plate should comprise vegetables and fruits, a quarter should have lean protein, and the other quarter should have complex carbohydrates.
And when it comes to hydration, experts advocate for water. While children at this age can have added sugars such as in juice, it is best to limit these beverages as much as possible and focus more on plain water.
Children at this stage are likely to exhibit power struggles during mealtimes as they try to assert their autonomy. Rather than fighting this, health professionals advise that you share responsibility with your child. You get to decide what food to offer, when to offer it, and where to do so. Then your child gets to determine whether they will eat it and how much they will have. This approach further solidifies the intuitive eating practices that began in infancy and helps your child learn how to regulate their own appetite.
School-Aged Children (6 to 12 Years)
As your child grows, now is the time to expand their variety by introducing them to new foods while still sticking to the plate model. For instance, introduce them to a ton of whole grains like quinoa, oats, brown rice, whole wheat bread, and so on. And when it comes to proteins, look into options beyond eggs, fish, poultry, tofu, and beans.
Given that your child is still establishing their relationship with food, you want to help them cultivate a positive one. How? For starters, involve them in food shopping and preparation, as this helps them learn these basic skills while adding to their food literacy. Secondly, ensure that you have regular family mealtimes where screens are off so that your child can learn to slow down, enjoy the food, and engage with others as they eat.
And finally, do not use food as a reward, punishment, or bribe. Doing so negatively impacts how your child views food, and this can lead to disordered eating patterns.
Adolescents (13 to 18 Years)
The growth spurts during adolescence call for increased calorie intake so as to make up for increased nutritional needs, especially in the key micronutrients necessary for bone and muscle growth. That is why many children at this stage tend to have high appetites. You should use this to your advantage.
Teach your child how to prepare their own meals in preparation for adulthood. As you do so, address their thinking when it comes to food and their bodies by framing foods in terms of nutrition and enjoyment instead of terming them as good or bad in terms of weight. It is also important to explore food advertising and discuss food trends with them, paving the way for critical conversations regarding what they see on social media and what unbiased health reports have shown.
Does Your Child Need Help?
You may find that in spite of taking the measures outlined in this guide, your child may not be well-nourished. But how can you find out? Below are the warning signs:
Their Growth Trajectory Is Off
Your primary care physician should track your child’s weight and height to gauge their growth over time. If you find that their weight has dropped unexpectedly or that they are falling off the growth charts, you may benefit from talking to a health professional.
They Have Disordered Eating Patterns
Children are biologically wired to eat when they are hungry and stop when they are full. And when provided with environmental support, they are naturally curious about different foods and eager to try them. Therefore, if you find that your child has selective eating, this could be a cause for concern. Examples include children who eat fewer than 20 foods, those who refuse entire food groups, or those who seem distressed by new foods.
In teens and pre-teens, disordered eating can show up in the form of excessive exercise, compulsive body-checking, skipping meals, purging their meals, or an irrational fear of gaining weight. These can be signs of disordered eating and may necessitate medical help.
Their Physical Health Is Suffering
When a child gets enough nutrition, this becomes evident in their physicality. Not only do they have a lot of energy, but they are also alert and engaged. Beyond cognitive health, these children also have strong nails and hair, clear eyes, healthy skin, healthy gums, strong teeth, and so on. As such, it becomes quite easy to gauge when a child is not getting enough nutrients.
Examples of such tell-tales include chronic fatigue, frequent infections, hair loss, pale skin, sluggish movements, gastrointestinal issues, and any other physical signs that are unexplained.
In the event of these concerns, it is best to consult your primary care provider or a registered dietitian who can advise you on the best way forward. It is important to note, though, that non-diet-related causes can result in the same signs.