Dr. TRAN Thi Huyen THAO30.3.2016

BALANCED DIET

TRUTHS AND MYTHS

HEALTHY EATINGAIMS FOR OUR CHILDREN

1.HEALTHY WEIGHT2.PHYSICALLY ACTIVE – SPORTS3.A DIET WITH WIDE RANGE OF NUTRITIOUS FOODS, HEALTHY DRINKS4.CHECK UP ON GROWTH REGULARLY

HEALTHY EATINGFOOD CHOICES:

1.Vegetables: • Plenty of vegetables – different types and colours• Legumes and beans

2.Fruits3.Grains

• Whole grains• Breads, cereals, rice, paste, noodles, couscous, oats, quinoa, barley

4.Proteins• Lean meats, poultry• Fish, eggs, tofu, nuts, seeds, legumes/beans

5.Milk and milk products• Milk: skim milk for children from 2 years old; children less than 2 years

old: full cream milk• Yoghurt, cheese, and other alternatives

HEALTHY EATINGFLUIDS

1.Water – plenty of water!!!2.Fruit juices

HEALTHY EATINGWHAT SHOULD WE LIMIT?

1.Foods high in saturated fat: many biscuits, cakes, pastries, pies, processed meats, burgers, pizza, fried foods, chips, crisps,….

• Foods with mostly saturated fats: butter, cream, cooking margarine, coconut and palm oil – reduced and replaced

• Foods with mostly polyunsaturated, monounsaturated fats: oils, spreads, nut butters/pastes, avocado – should encourage use!

2.Foods and drinks with added salt3.Foods and drinks with added sugars

• Confectionary, sugar sweetened soft drinks, cordials, fruit drinks, vitamin waters, energy and sport drinks

HOW MUCH VEGETABLES ARE NEEDED?

2-3 years

4-8 years

9-11 years

12-13 years

14-18 years

Boys 2.5 4.5 5 5.5 5.5

Girls 2.5 4.5 5 5 5

HOW MUCH FRUITS NEEDED?

2-3 years

4-8 years

9-11 years

12-13 years

14-18 years

Boys 1 1.5 2 2 2

Girls 1 1.5 2 2 2

HOW MUCH GRAIN?

2-3 years

4-8 years

9-11 years

12-13 years

14-18 years

Boys 4 4 5 6 7

Girls 4 4 4 5 7

HOW MUCH MEAT?

2-3 years

4-8 years

9-11 years

12-13 years

14-18 years

Boys 1 1.5 2.5 2.5 2.5

Girls 1 1.5 2.5 2.5 2.5

HOW MUCH MILK PRODUCTS?

2-3 years

4-8 years

9-11 years

12-13 years

14-18 years

Boys 1.5 2 2.5 3.5 3.5

Girls 1.5 1.5 3 3.5 3.5

HEALTHY EATINGHOW OFTEN?

•4-5 meals/day is the best•3 main meals and 1-2 snacks in between

HEALTHY EATINGOTHER CONSIDERATIONS:

1.Children rarely eat exactly the same way, same amount each day2.If a child eats a smaller size – then offer more often3.If child eats a larger size – then offer less often4.Children who are not overweight, but taller, and more active, or older (by months), may need extra energy provided5.EAT ON DEMAND ONLY!

SUGAR!

CHILDREN = NO SWEET DRINKS

DO YOU KNOW?

1.Sugar = high energy + zero nutrition2.Reduced appetite3.Reduced intake of essential nutritious foods4.Unhealthy feeding approach from adults:

• Forced feeding• Compensated foods with more milk / sweetened milk

5.Preference for sweet foods & drinks6.Unbalanced diets – high energy, poor in nutrition

CHILDREN = NO SWEET DRINKS

DO YOU KNOW?

1.High load of sugar in foods/drinks – loose stools/ diarrhea2.Affects proper absorption, loss of energy, affects growth3.Stop sweet loads – can solve the problem.

W.H.O RECOMMENDATIONS

DO YOU KNOW? ADDED FREE SUGARS IN FOODS AND DRINKS IS ASSOCIATED WITH

1.Increased risk of overweight, obesity2.Early tooth decay in children – affects proper growth of mandibles and face3.Tooth decay in adults4.Increased risk of diabetes, cardiovascular diseases5.? Impair immune systems6.? Negative impact on behaviors, concentration and study ability

W.H.O. RECOMMENDATIONS

DO YOU KNOW?

1.Reduced consumption of free sugars for both adults and children2.Reduce free sugar intake to less than 10% of daily energy requirement3.Ideally, reduce free sugar intake to less than 5% total daily energy requirements4.Approximately less than 25 gram of free sugar/day

FRUIT JUICE

JUICE FROM FRUITS = NATURAL + HEALTHY?

1.Contain similar amount of sugar as sweet drinks2.Also high in energy – reduced appetite, reduced eating3.Raw fruits much preferred – chewing, fibers – also avoid overconsumption – overweight and obesity4.Limit to 100ml per day max – if used.

INFANT FORMULA VS BREAST MILK

UNIVERSAL RECOMMENDATIONS

1.Breast milk: the number one choice for infants 2.Infant formula: the only alternative for breast milk for infants < 1 year old3.Start full cream milk after 1 year old – if baby is no longer breast feed4.Limit full cream milk to 500ml-600ml/day – to promote healthy feeding

FOLLOW-UP FORMULA

1.A predominant preference in Vietnam for kids after 1 year old2.Advertised to have multiple benefits for kids, regarding weight gain, height, immune system, intelligence, and for healthy guts3.Is it really validated?

FOLLOW-UP FORMULA

FOR IDEAL HEIGHT GAIN?

1.Only slightly higher than full cream milk re. Calcium, but not significant2.The role in relation to bone growth are similar

FOLLOW ON FORMULA

IDEAL FOR BRAIN DEVELOPMENT AND VISUAL ACUITY?

1.DHA, AA – present in breast milk2.In theory, biochemically, plays an important role in supporting conducting membrane of nerves3.Clinical researches showed ambivalent, non-conclusive results4.Systemic reviews on current studies showed no benefits for the children, however, also showed no harm

FOLLOW ON FORMULA

FOR GOOD BOWEL FUNCTION?

1.Prebiotics, Probiotics – also present in breast milk2.Only show benefits for preterm babies, need treatment in NICU3.No proven benefits for term, healthy babies4.But can help with eczema in the first few years of life5.No effect on other types of allergies6.Need more study before confirmed recommendations for specific use.

FOLLOW ON FORMULA

POTENTIAL DISADVANTAGES?

1.Dependant on formulas2.Unbalanced diet3.Iron deficiency anemia4.Early dental decays – especially in bottle fed children5.Overweight and obesity

THE END!