More and more studies show that food has a great impact on our overall health and can even determine what diseases and illnesses we will have later in life. The more aware we are of the importance of our food choices, the sooner we can teach and protect our children. Of course, there is always a balance between what is good for our body and what is good for our palate and our lifestyle. Here is a description of the most important nutrients for your child’s development and which foods meet his needs.
Iron
Babies are born with their own source of iron, but it will run out after six months. Iron is better absorbed if it comes from meat, however, the vegetarian baby can increase iron absorption by eating foods rich in vitamin C (citrus fruits, berries, spinach, tomatoes) with meals. Giving milk separately from meals also promotes absorption. Vegetarian foods high in iron include mashed apricots, molasses, fortified cereals, refined lentils, beans, and green vegetables.
Calcium
Breast milk or formula provides all the calcium your baby needs initially. Calcium helps teeth and bones and promotes overall strength. Good later sources include: cow’s milk, fortified soy milk and orange juice, cheeses, molasses, dark green vegetables, beans, lentils, and tofu.
Protein
Babies need more protein than adults because of their rapid growth. A one-year-old needs about 15 grams or two cups of protein per day, such as milk, cheese, beans, tofu, fish, poultry, and lean meats. Combining foods such as cereals (bread, pasta, rice) with beans, lentils, avocados, cheeses, or tofu will provide the necessary balance for vegetarian babies.
B12 vitamin
Vitamin B12 is generally found in animal products, such as meat and chicken. Other non-meat sources include dairy products and eggs, as well as fortified foods like soy milk and cereals.
Vitamin D
Vitamin D is obtained from the action of sunlight on the skin. Most children in hot climates receive an adequate amount of vitamin D (20-30 minutes a day, 2 to 3 times a week). Dietary sources of vitamin D include dairy products, eggs, and fortified foods. Breast milk or formula will provide vitamin D in the initial stages. Some pediatricians recommend vitamin D supplements.
Fiber
Most of your baby’s fiber needs will be met with fruits, vegetables, and grains. Be careful, as a diet that is too high in fiber and whole grains can fill a child before their nutritional needs have been met and interfere with the absorption of minerals such as zinc, iron, and calcium. Too much fiber can also cause diarrhea or an upset stomach in your baby.
Zinc
Zinc is important for the health and growth of the immune system. Offer your child foods rich in zinc, such as wheat germ, lean meats, milk, lentils, beans, peas, corn, and soybeans. Zinc, like iron, can be a problem for vegetarian babies due to its poor absorption.
Fat
Babies get 40-50% of their calories from fat, through breast milk or formula. After the first 12 months, your baby will get fat from whole cow’s milk. After age two, the Pediatric Panel of the National Cholesterol Education Program recommends reducing calories from fat to 30% or less of the total diet. This is the time to switch from whole milk and dairy products to low-fat versions. Healthy fat sources include nuts, canola oil, avocado, milk, cheese, and yogurt.
Antioxidants
These are important early on as they prevent damage to developing DNA. The average American family eats only 50% of what is recommended. Vegetables and fruits are the best source of antioxidants, including sweet potatoes, carrots, kiwi, broccoli, avocados, and blueberries.
Water
Babies get water from formula and breast milk early on. However, once solids are introduced, they may need more fluids to help swallow. Water is needed to hydrate as children become more active.
The nutrients listed above are good for all ages. While they contribute to your child’s development, they also keep adults healthy and disease-free. You are the expert when it comes to your family and your child. If you have any concerns, trust your instincts and find someone to help you with your health and nutrition questions and problems – pediatricians, nutritionists, dietitians, and lactation consultants are the perfect resources. Consistent growth is usually the best proof that your child is eating the right amount of food.
