Up to the age
of 1, children should derive
50% of their energy from
fat
Sources of fat: Meat, butter, lard, eggs, cheese, hydrogenated
vegetable fat or oil (found in processed foods such a
cookies)
Sources of unsaturated
fat: olive oil, sunflower
oil, corn oil, sesame oil,
safflower oil, oily fish
Protein
Proteins are needed for
the growth and repair of
our bodies’ any extra
can be used to provide
energy. If we have inadequate
level of protein, our resistance
to disease and infection
is lowered. Protein is
made up of amino acids,
some of which the body
can manufacture, and some
of which must be obtained
from food. Animal proteins,
including milk, contain
all the amino acids the
body needs, but soy is
the only plant-based food
that contains all the essential
amino acids. Other food
must be combined in order
to provide complete proteins.
For example, grains can
be combined with legumes
or with a very small quantity
of animal protein to provide
a complete protein. Because
protein is not stored by
the body, foods containing
protein should be eaten
on most days. However,
protein-rich foods should
not be the major part of
a baby’s meal since
a high-protein diet can
put a strain on immature
kidneys.
Sources of protein: red meat,
poultry, liver, fish, eggs,
milk, cheese (but not cream
cheese) grains, legumes,
seeds
Carbohydrate
Carbs and fat provide our
bodies with their main
source of energy. Carbs
also provide fiber. There
are two types of carbohydrates:
refined and complex (sugar
and starch…which
in complex form provides
fiber). Both forms are
converted into blood sugar,
thereby providing energy
(calories).
Refined carbohydrates which
as white bread and most
store cookies are made
up of ingredients that
are stripped of their natural
fiber during processing
and have lost most of their
valuable nutrients. This
is not to say, you should
avoid all refined carbs,
it just means, this shouldn’t
make up a large part of
you childs diet.
Complex carbohydrates are
energy-rich foods that
retain their vitamins,
minerals and fiber and
are therefore more useful
to the body. This form
of carbohydrates should
make up about 60% of your
child’s diet.
Sources of refined Carbohydrates:
sugar, white flour products,
some breakfast cereals,
most manufactured cookies,
cakes and pastry.
Sources of complex carbohydrates:
whole grain breakfast cereals,
whole wheat flour pastry
and bread, brown rice,
potatoes, oats
Vitamins
Vitamins are essential
for the maintenance of
a healthy body. Vitamins
are either water-soluble
(B complex and C) or fat-soluble
(A, D, E and K). Water-soluble
vitamins are destroyed
by heat and, as their name
indicates, dissolve in
water, so foods rich in
these vitamins should not
be overcooked. Fat soluble
vitamins are stored in
the body and may be harmful
in large doses.
Vitamin A (including beta-carotene
and retinal) is essential
for growth, fighting infection,
healthy skin, good vision
and strong bones. Good
sources of retinal are:
liver and eggs. Good sources
of beta-carotene are: carrots,
red peppers, corn, tomatoes,
sweet potatoes, melons,
apricots, mangoes.
B Complex Vitamins, including
folic acid are needed for
growth, a healthy nervous
system and to aid digestion.
Good sources are: meat
(especially liver), tofu,
sardines, eggs, nuts, dark
green veggies, dairy, whole
grain cereals, avocados,
bananas.
Vitamin C is required for growth, tissue repair, healthy
skin, and to aid iron absorption. Good sources are: citrus
fruits, strawberries, kiwis, dark green leafy veggies,
potatoes, peppers.
Vitamin D is manufactured
by skin exposed to sunlight
and is needed to absorb
calcium and phosphorus
for healthy bones and teeth.
Good sources are: salmon,
tuna, sardines, milk, cheese,
eggs.
Vitamin E is needed for the
mainenance of the body’s
cell structure and it helps
the body create and maintain
red blooed cells. Good
sources are: vegetable
oils, wheat germ, avocados,
nuts.
Minerals
Calcium is important for
the health and formation
of bones and teeth. 400mls
of milk a day provides
enough calcium for children
between the ages of 1 and
5. Good sources of calcium
are: milk, cheese, yogurt,
leafy veggies, tofu, nuts,
sardines, sesame seeds.
Zinc is essential for normal
growth and for the efficient
function of the immune
system. A varied diet should
provide all the body’s
daily needs. Good sources
of zinc are: shellfish,
red meat, peanuts, sunflower
seeds, fortified breakfast
cereals.
Iron is need for both physical
and mental development.
Babies are born with a
supply of iron that lasts
for about 6 months. A baby’s
iron requirements are particularly
high between the ages of
6-12 months. Premature
babies are especially vulnerable
to iron depletion since
their supply of iron may
last for only 6 weeks.
It is important to make
sure babies get the iron
they need from their solids
because iron deficiency,
which can lead to anemia
if unchecked, leaves children
feeling run-down and tired.
Good sources of iron are:
red meat (particularly
liver), oily fish, legumes,
fortified infant rice,
fortified breakfast cereals,
bread, green leafy veggies,
dried fruits (especially
dried apricots)
Milk
Throughout his first 6 months, your baby is totally dependent
on breast milk or formula for all his nutritional needs.
Although you may have begun weaning your baby at 4-5 months,
his initial solid intake is so small that these “real
foods” are little more than a taste experience,
and it is vital not to reduce his milk. Once your baby
is 6 months old, you can introduce small quantities of
whole milk in cooking and with breakfast cereals. One
he reaches his first birthday, whole milk can become his
usual drink, but until then he needs the vitamins and
iron found in breast milk or formula.
