Posted on: Thursday, July 31, 2008
Mind your tween's nutrition
From the editors of Woman's Day magazine
Whether she's a picky eater, a 'tween who's watching her weight or a budding vegetarian, your child may be falling short in key nutrients, says Marilyn Tanner-Blasiar, a pediatric dietitian at Washington University in St. Louis School of Medicine. Make sure your child is getting enough of these:
Calcium: Only 36 percent of boys and 14 percent of girls get enough of this bone-building mineral. Low-fat dairy products and leafy green vegetables are the best sources, but Tanner-Blasiar recommends calcium-fortified products such as orange juice as a last resort. "Shake the container before you pour, or the calcium just settles on the bottom," she says.
Iron: It's crucial for brain development, especially in young children, says Tanner-Blasiar. Meats, poultry, fish, legumes and fortified cereals contain the most.
Zinc: This mineral (which meat provides a healthy dose of) is crucial for growth and sexual maturity during the adolescent years. Good non-meat sources include whole-grain breads, tofu, peanuts and almonds.
Fiber: Kids need it for the same reason as adults: It helps keep them regular and fills them up on fewer calories. Fiber-rich foods include fruits, vegetables and whole-grain products. How much does your kid need every day? "A good rule of thumb is your child's age plus 5 in grams3/8," says Tanner-Blasiar. "So a 5-year-old would need 10 grams daily."
