The popular saying “A healthy mind stays in a healthy body” jump-starts the importance of a balanced diet in a child’s development.
In other words, proper nutrition is crucial for physical and mental growth, providing essential building blocks like proteins, vitamins, and minerals that ensure children grow up healthy and strong. However, the affordability and accessibility of these nourishing foods, particularly in Nigeria, pose significant challenges.
The Importance of Adequate Nutrition
Adequate nutrition is vital for children, offering the necessary nutrients for overall growth, immune system function, and vision.
Fruits, often referred to as nature’s vitamin capsules, play a key role by providing a diverse range of essential vitamins. A balanced diet is not merely beneficial but essential, as its absence can lead to malnutrition.
The Harsh Reality in Nigerian Homes
Many Nigerian families struggle to balance diets due to economic constraints. Prioritizing survival often means choosing the next available meal over a nutritious one, leading to widespread malnutrition and increased susceptibility to sickness and disease.
In 2019, the Government of Nigeria and the World Bank identified Oyo State in Southwestern Nigeria as one of the 12 highest-burden states for undernutrition.
Meanwhile, according to the National Population Commission, about 35% of children under five in Nigeria are stunted, and 65% are anaemic.
Six out of ten children do not receive a diverse diet, nearly nine out of ten are not fed an appropriate number of meals for their age, and only 5.8% of children achieve a minimum acceptable diet.
Alternatives and Practical Solutions
Given the unfavorable economic conditions, it’s crucial to explore affordable alternatives to expensive foods like milk, eggs, fish, meat, vegetables, and fruits.
A retired health educator Ajayi Adekemi who stressed the importance of nutrition for children, suggested practical solutions, including small gardens. According to her, these gardens can provide a steady supply of nutritious vegetables and fruits, making a healthy diet more accessible and affordable.
Another nutritionist highlights the nutritional value of specific foods and their benefits for brain and body health. By understanding these benefits, households can make informed decisions about their diets, even on a tight budget.
Nutrition for kids is fundamentally similar to nutrition for adults, revolving around the need for essential nutrients like vitamins, minerals, carbohydrates, protein, and fat. However, children require different amounts of specific nutrients at different ages to support their growth and development.
Here are some nutrient-dense foods to incorporate into your child’s diet:
Essential Nutrient Groups
1. Protein
– Sources: Seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds.
– Benefits: Essential for growth, muscle repair, and overall development.
2. Fruits
– Suggestions: Fresh, canned, frozen, or dried fruits. Opt for canned fruit labeled “light” or packed in its own juice to avoid added sugars. Remember that 1/4 cup of dried fruit counts as one serving.
– Benefits: Provides essential vitamins, minerals, and fiber.
3. Vegetables
– Suggestions: Fresh, canned, frozen, or dried vegetables. Include peas or beans and a variety of colorful vegetables each week. Choose low-sodium options for canned or frozen vegetables.
– Benefits: Rich in vitamins, minerals, fiber, and antioxidants.
4. Grains
– Suggestions: Whole grains such as whole-wheat bread or pasta, oatmeal, popcorn, quinoa, brown rice, or wild rice.
– Benefits: Provides energy, fiber, and essential nutrients like B vitamins.
5. Dairy
– Suggestions: Fat-free or low-fat dairy products, including milk, yogurt, and cheese. Fortified soy beverages also count as dairy.
– Benefits: Supplies calcium, vitamin D, and protein for strong bones and teeth.
Practical Tips for Parents
1. Variety is Key: Ensure your child eats a wide range of foods from each nutrient group to get a balanced intake of essential vitamins and minerals.
2. Portion Control: Be mindful of portion sizes, especially with dried fruits and nuts, to avoid excessive calorie intake.
3. Limit Added Sugars and Sodium: Choose products with low added sugars and sodium to promote better health and prevent diet-related issues.
4. Healthy Snacking: Offer healthy snacks like fruits, vegetables, yogurt, and nuts instead of sugary or salty snacks.
5. Hydration: Encourage your child to drink plenty of water and limit sugary drinks like soda and fruit juices.
By incorporating a variety of proteins, fruits, vegetables, grains, and dairy products into their meals, you can ensure they receive the necessary nutrients to thrive. Small changes in daily eating habits can make a significant difference in their overall health and well-being.
Taking Action
In a time when a good meal has become a luxury, it is imperative for households to be deliberate about their food choices. Children, in particular, depend on a nutritious diet to support their mental and physical activities. The onus is on parents and guardians to ensure that children receive the necessary nutrients for their growth and development.
While economic challenges persist, small but significant changes can make a difference. Growing a small garden, making informed dietary choices, and prioritizing nutrition can help mitigate the effects of malnutrition. The ball is in your court to ensure that the next generation grows up healthy and strong.
