Food to Grow On

Time to grow

  Each year, most children grow about 2 in. and gain about 4 to 7 lbs. Between ages 6 and 12, they will grow an average of 1 to 2 ft., and almost double in weight.

  A low weight for height might indicate acute undernutrition; a diminished height for age might indicate chronic undernutrition. Growth failure can result from malnutrition, psychosocial deprivation, eating disorders, underlying chronic disease, infection or other factors.

  Other children might be growing a bit too much. Obesity among 6- to 17-year-olds more than doubled between 1988 and 1991, according to the third National Health and Nutrition Examination Survey. "Childhood obesity is becoming a big problem these days, mainly because kids are lazy, but so are their parents," claims Barbara Struempler, Ph.D., professor, nutrition and food science, Auburn University, Auburn, AL. "For instance, kids are dropped off in front of the school, and moms are looking for quick weight-loss methods. I recommend limiting the fat intake to 30% for children age 5 and above." However, reducing the total fat below 30% in a pediatric diet can hamper proper growth and development.

  Children ages 6 to 12, and even as old as 14, need one gram per kg of body weight of protein. Protein is important for growth and development, as well as maintaining the body's fluid and acid/base balances. It also acts as a transport for certain nutrients into, and out of, cells. Many children don't get enough protein in their diets, often because they miss meals.

Key nutrients

  This is especially true of calcium; the denser the bones are in childhood, the better individuals will be able to withstand bone loss in later life. Adequate calcium intake supports optimal skeletal growth during the early years, and reduces osteoporosis risk later on in life. Vitamin D aids calcium absorption.

  In August 1997, the Food & Nutrition Board of the Institute of Medicine of the National Academy of Sciences updated and expanded its Recommended Dietary Allowances for calcium. The biggest increase came for 9- and 10-year-olds, raising the intake from 800 to 1,300 mg daily.

  Hemoglobin and myoglobin carry oxygen to body cells where they help cells produce energy. Since iron is an important component of these two compounds, a shortage means there's less oxygen available to produce energy. The result? Iron-deficiency anemia.

  Iron-deficiency anemia is the most prevalent nutrient-deficiency disease among U.S. children. From ages 6 to 12, children need 5.5 mg of iron per 1,000 calories of food.

  Fiber also might be getting short shrift in children's lives.

  Following an eating pattern that's low in fat and cholesterol and high in fiber-containing foods helps reduce the risk of heart disease and some types of cancer later in life. Adding five to a child's age is a good rule for determining the number of grams needed for total recommended daily dietary fiber intake.

  "Prepare bite-sized vegetables like baby carrots and cherry tomatoes, individual dried fruits and nuts, and whole-grain cereals as a healthy, high-fiber snack," Ayoob suggests. "Incorporate natural, whole sources - such as dried foods - into other snacks to increase the fiber content. Snacks made with whole grains and seeds can also get fiber into children in a tasty way." Children's diets should include adequate energy and nutrient sources to support normal growth.