Written by: Laura Flanagan, Senior Level Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Chances are greater than you think! Malnutrition is not something that is exclusive to underdeveloped countries, although the impact is greater in those areas of the world. According to the World Health Organization (WHO): Globally in 2020, 149 million children under 5 were estimated to be stunted (too short for age), 45 million were estimated to be wasted (too thin for height), and 38.9 million were overweight or obese. Around 45% of deaths among children under 5 years of age are linked to undernutrition. These mostly occur in low- and middle-income countries. At the same time, in these same countries, rates of childhood overweight and obesity are rising.
The developmental, economic, social, and medical impacts of the global burden of malnutrition are serious and lasting, for individuals and their families, for communities and for countries.
To grow, develop, and learn, children and teens need the right fuel. Kids need foods and beverages with plenty of nutrients and not too many calories, fats, or sugars to provide a strong foundation for a healthy life.
The key is to serve delicious nutrient-rich foods at every meal and with every snack. Filling up on the right stuff – high-quality foods complete with essential nutrients – will allow for less ‘room’ for nutrient-poor choices such as chips, candy, and soda.
With a little planning, this can be accomplished, and the benefits will quickly reveal that your time was well spent.
Here are some ideas of ways to get nutrient-packed meals for your kids.
Whole-Grain Foods with Carbohydrates, Fiber, B-Vitamins and More
Whole grains are a great source of carbohydrate fuel for young developing bodies. They help to provide fuel to keep kids active. Today there are more new grains to choose from on grocery shelves than ever before. While gluten can be a factor, try to choose items that list whole grains as the first ingredient on the label. To avoid gluten – which can cause leaky gut, among other health issues – seek out these alternatives: Quinoa, Oats, Sorghum, Buckwheat, Amaranth, Teff, Corn, or Brown Rice.
Fruits and Vegetables with Vitamins A and C, Potassium and Fiber
You can't go wrong with fruits and vegetables: fresh, frozen, or dried, and 100% juice.
For kids and adults alike, eating more fruits and vegetables at every meal is important for optimal health. At breakfast, enjoy fresh or frozen berries on cereal or in a smoothie. Also, consider adding slices of melon. Juice is an excellent and delicious way to get valuable nutrients from fruit. Try a serving of Sattva juice (see recipe below from the wonderful children’s book ‘Can you Play the FEAR Less Game?’) for your kids at breakfast, or choose it over soft drinks when your kids are asking for them throughout the day. At lunch, serve crunchy baby carrots or sliced apples. For dinner, add fresh organic, brightly colored vegetables (sliced red peppers, carrots, corn, broccoli, peas, spinach, purple cabbage, and cauliflower) at the center of every plate. Teach your kids the importance of eating the colors of the rainbow every day. Fruits and veggies with the colors red, orange, yellow, green, blue, and indigo assure healthy, balanced body systems. Note the suggested brightly colored vegetables are listed in order of the colors of the rainbow, with several options for green.
Low-fat Foods with essential minerals: Calcium, Potassium, Magnesium, Manganese, Phosphorus and more
Most young people are not getting enough of these essential minerals. Fortunately, it is easy to consume enough of these nutrients when you know which the best food sources are. Usually, we would think of dairy as the ‘go-to’ for many of these nutrients. However, there are plenty of other foods to turn to for those with lactose intolerance or those concerned with casein protein found in milk, cheese, and yogurt. The most nutrient-rich foods to add to your grocery list include nuts and seeds (rich in magnesium, zinc, manganese, copper, selenium, and phosphorus), shellfish (including oysters, clams, and mussels– these are concentrated sources of minerals and packed with selenium, zinc, copper, and iron), cruciferous vegetables (broccoli, cauliflower, swiss chard, kale, brussel sprouts which contain magnesium, potassium, manganese, and calcium), eggs (high in iron, phosphorus, zinc, and selenium, as well as many vitamins, healthy fats, antioxidants, and proteins), beans (an abundant source of calcium, magnesium, iron, phosphorus, potassium, manganese, copper, and zinc), avocados (rich in magnesium, potassium, manganese, and copper), berries (potassium, magnesium, and manganese).
Manganese is of particular importance for kids and teens as it is necessary for the growth and maintenance of healthy bone and connective tissues. It is also responsible for the production of antioxidants that help protect cells against oxidative damage.
Lean Meat, Poultry, Fish, Eggs, Beans or Nuts with Protein, Iron, Zinc and B-Vitamins
These nutrients are essential for children to grow muscles and develop active brains. When kids are getting enough protein at every meal, they are satiated and less prone to becoming too hungry after a meal when they might be begging for unhealthy snacks.
It is not hard to get enough protein at lunch and dinner, but most kids don’t necessarily get their protein fixed with breakfast or snacks. By starting the day with eggs, and bean burritos and providing nuts, peanut butter, hummus, and bean dips with raw veggies as snacks, you can rest assured you are sneaking enough protein in for them throughout the day.
Knowledge is everything. With a little planning, you can ensure your child is well nourished and will grow with optimal health!
SHAREABLE SATTVA JUICE
1 banana 1⁄2 pitaya fruit or 1 package frozen ACAI (ACAI – 100 G packet) 8 large strawberries 33 blueberries 55 spinach leaves 1 cup coconut water 1 cup orange juice 1 cup water 1 cup ice
The recipe is meant to teach kids how to count and practice eating the rainbow.
Other ideas: Add 2 T of flaxseeds or Chia Seeds, and play with different fruits and veggies. Use Kale with or instead of spinach. Add coconut or MCT oil into the juice for added flavor and healthy fats.
Most Importantly, have fun experimenting.
Laura Flanagan MS, RYT, Senior Level Executive Contributor Brainz Magazine
Laura Flanagan is a Molecular Biologist by education and career. She left her corporate job and moved to Costa Rica with her horse to open an Equine Therapy Center. Concurrently with her career as a scientist, she has been teaching Yoga and Meditation for over 20 years. Laura is a Yoga Instructor, Yamuna Body Rolling Instructor: Meditation Teacher, and Functional Nutrition Counselor - trained through the Functional Nutrition Alliance. She is a member of the American Association of Drugless Practitioners. She specializes in Functional Blood Chemistry Analysis to offer clients a better understanding of biomarkers and how they impact their health. She directs the Socrates Center in Perez Zeledon, Costa Rica. She has helped thousands of clients with physical pain through her certification with Yamuna who uses a form of small ball therapy. She has used her Yoga, Body Rolling, Meditation, and Functional Nutrition practices to assist in her own recovery from breast cancer.
