The Myths and Facts of Kids’ Nutrition

Science has debunked several myths that tend to get thrown around in the form of facts. It also includes several fad diets and child nutrition myths.

Most healthy products that occupy the kitchen shelves nowadays are mere marketing gimmicks. The hectic lifestyle and the desire to keep the children fit causes parents to turn to quick fixes and simple solutions for their nutritional needs.

But with an overload of information, it is sometimes easy to get overwhelmed. So, here is a breakdown of a few myths and facts surrounding nutrition that needs instant attention.

MYTH:

MULTIGRAIN IS THE HEALTHIEST OPTION TO CONSIDER.

Multigrain sounds like the best thing to the plate to ensure that the child enjoys a proper nutritional meal. But multigrain and wholegrain are not the same.

1. It is essential to understand that multigrain means that the product has multiple types of grains, but that doesn’t essentially mean whole grain.
2. On the other hand, wholegrain is purely preserved kernels with more protein, fibre and vitamins.

MYTH:

FOOD, ONCE REJECTED, SHOULD NOT BE SERVED AGAIN.

Kids can be fussy about certain food groups, and not every child enjoys eating vegetables. Children tend to experience food differently as they see, feel and experience food before settling down on what they like and what they don’t. So, if your child doesn’t finish the last of the peas or carrots,

1. Don’t force or bribe them into eating it
2. Keep serving and experimenting with the cooking style, and they’ll come to adjust to it eventually.

MYTH:

SKIPPING BREAKFAST WILL CAUSE THE CHILD TO STARVE.

‘The most important meal of the day.’ Or so we’ve been told. While it is a popular notion, it doesn’t mean it’s true. Advertising this idea can create an all or nothing mentality, which is harmful.

It is, therefore, necessary to understand that:

1. Different people have different needs.
2. One should eat when they feel hungry
3. If breakfast is forced on the child, missing it even once can demotivate them, and as a result, they can use it as an excuse for not making healthy choices for the rest of the day.

MYTH:

FRUITS ARE AS UNHEALTHY AS CANDY.

Sugars harmful effects are now known to the entire world. But some parents took it a step further, and they cut fruits out of their diet. But fruits are sweet and not unhealthy.

1. The sugar in fruits are complex sugars, and complex sugars are not the same as simple sugars, the type found in candies.
2. Fruits have tons of other nutrients.
3. The sugars in fruits do not cause intense spikes in blood sugar levels.
4. Fruits keep the child satiated for longer.

MYTH:

FAT-FREE FOOD IS HEALTHY FOOD.

This myth does more harm than good. Fat-free food generally misses out on flavour, and to compensate, is packed with sugar and other harmful ingredients.

Good fats and bad fats are not the same. And, good fats are a necessary part of a well-balanced diet.

MYTH:

EIGHT GLASSES OF WATER IS NECESSARY.

Water is essential, but being satiated and hydrated is more necessary than gulping water needlessly.

1. Water comes from a lot of other sources, including fruits and vegetables. For instance, watermelon, cucumbers and spinach have high water content.
2. Drinking too much water can cause nausea.
3. The weight and age of the child are crucial factors in determining the water requirement.

MYTH:

FRUIT YOGHURT IS A GOOD SUBSTITUTE FOR REGULAR YOGHURT:

Children don’t always like eating curd but switching it out for pre-packaged fruit yoghurt is not the best idea.

1. Fruit yoghurts pack a lot of added sugars.
2. The amount of fibre and calcium can vary based on the brand.
3. Consult a dietician if buying fruit yoghurt, and choose a brand that uses no more than one teaspoon of added sugar per serving.
4. Choose homemade products as this can help you manage the quality and quantity of add-ons you mix with the yoghurt.
5. Sprinkle nuts and seeds or choose frozen fruits to make them more interesting for the child.

MYTH:

FRESH PRODUCE IS ALWAYS BETTER THAN FROZEN.

Buying fresh is both safe and healthy, but often, fresh produce is assumed to be in a better condition than they are.

1. When a fruit or vegetable sits on the shelf for a long time, it can start losing some of its nutritional benefits.
2. Frozen produce, on the other hand, gets frozen at peak ripeness and preserves those nutrients.

Buying frozen products is a healthy alternative as:

1. The amount of protein, fibre and carbs are the same as fresh fruits.
2. Instant smoothies and slushies need frozen fruits.
3. Loss of phytonutrients and fat-soluble vitamins is low.
4. Frozen fruits are enhanced with Vitamin C during the packaging process and provide more vitamin c than fresh fruits.

It is necessary to note that packed produce is available in both frozen and canned forms. It is always better to buy frozen products, as canned goods have added preservatives and sugars.

MYTH:

PROBIOTIC SUPPLEMENTS ARE IMPORTANT.

Television and social media have convinced parents that they can’t do away with probiotic supplements, and they have to have their brand for all-around care.

But what are probiotics?

Probiotics are a combination of live beneficial bacteria and are naturally present in the gut. Moreover, a lot of people don’t do well with supplements in any form.

So be wise and opt for better options to satisfy probiotic requirements.

Get probiotics from natural food like:

1. Yoghurt
2. Kimchi
3. Sauerkraut
4. Tempeh
5. Miso
6. Kombucha
7. Pickles
8. Buttermilk

MYTH:

WHITE POTATOES ARE BAD FOR YOU.

Potatoes get a bad reputation because of the diet culture. But the truth is potatoes are fabulous, in all shapes and forms. It is better to choose a healthy recipe, but it nevertheless is a versatile vegetable and can be enjoyed mashed, as fries, in curries, to name a few.

Potatoes provide several benefits:

1. They are rich in healthy fats, carbs, fibre, vitamin C, vitamin B6, potassium, manganese, phosphorus, and folates.
2. The skin of the potato has a lot of nutrients as well.
3. They contain antioxidants and can help fight heart disease, diabetes and certain cancers.
4. They are also gluten-free and are very filling.

At the end of the day:

1. Do your research, and make sure you understand all the facts that you come across.
2. Consult an expert for the dietary requirement whenever possible.
3. Be cautious of the child’s allergies and make sure that the child gets a balanced diet instead of giving in to the hacks that provide little to no benefits.

In the end, it is always better to focus on the health of the child. Ensuring that they get a balanced diet that supports their overall growth can help stay the child healthy and happy in the long run.

Image Source: Pexels

Written by Stuti