‘How old is she?’ A lady asked another as she struggled to keep her own restless toddler still by pacifying him with a pack of biscuits.
’2 years’. The other woman responded. Her eyes rested on her daughter who was on her feet, pointing her tiny finger at the painted animals on the walls as she tried to identify them. When she struggled with the pronunciation, she’d look to her mother for help.
‘Ah ah! Just two years? Your daughter is very smart oh'. The look on the woman's face said she was both confounded and heavily impressed.
Both mothers were waiting in the reception of the paediatric clinic. I was making my way to the clinic to join another Doctor when I stumbled upon their conversation. I too was impressed. I mean, who doesn’t love a smart kid?
A large percentage of parents who visit the paediatric clinic come with concerns related to feeding. Complaints range from the child not taking enough food to poor knowledge of suitable complementary or supplementary feeds. Then, there are those who are at a total loss as to what to do and how to meet the feeding demands of their child. This is mostly encountered by new parents, especially during the weaning period. However, during counselling of parents, even those who are not new on the parenting job realise they’ve been doing it all wrong.
The importance of nutrition and a balanced diet in a child cannot be overstated. The first three years of a child's life are critical for brain development and failure to optimize the brain development at this stage may result in long term, irreversible complications and a performance that is sub par compared to contemporaries.
Good nutrition plays an important role in the development of a child’s brain which is vital for concentration and learning. These nutrients that play a vital role for early development can be found in abundance in certain foods. Some of the nutrients include; protein, carbohydrates, iron, zinc, Vitamins, iodine, selenium, etc.
Some top foods for children include:
Breastmilk
The advantages of breastmilk are widely known. Not only does it confer immunity to the new born but studies have shown that children who were exclusively breastfed for at least 3 months have a higher IQ and better performance at school.
Eggs
Eggs provide a rich source of vitamins. This includes vitamins B6, B12 and folic acid. Vitamin B12 helps in the making of important chemical messengers in the brain. These are called neurotransmitters. It also helps to regulate the rate at which energy is used in the brain. A vitamin B12 deficient brain may suffer from loss of brain cells which will decrease memory. Also, low levels of these vitamins have been linked to increased risk of developing depression in future.
Veggies
This includes tomatoes, sweet potatoes, pumpkin, carrots. They contain what is known as antioxidants. Antioxidants help in the mopping up of substances that are toxic to cells. By cleaning up these toxic substances, they help in keeping the brain cells strong and healthy.
Beans
Beans are a rich source of omega 3 fatty acids. Omega 3 fatty acids are important in the building of cell membranes, including brain cells.
Oily fish
This is another rich source of omega 3 fatty acid. This can be found in sardines, crayfish, and tuna.
Whole grains and oat
These include rice, especially brown rice. Grains are a good source of vitamin E which plays an important function as an antioxidant. Oats are loaded with fiber, potassium, and zinc important for both brain and body functions.
Nuts
Almonds, cashews, groundnuts provide a rich source of Vitamin E. Groundnut also contain an important nutrient called Thiamine which helps the brain and the nervous system utilize glucose to improve brain function, memory and concentration.
Milk and yoghurt
These diary products are loaded with protein and B-vitamins required for optimal brain growth and development.
It is essential to know that the food and nutrient demands of a child changes over time and is somewhat more complex compared to adults. The weaning process can be difficult as the transition from breast milk can be hard on both the parents and the child. Finding the right alternative to breast milk is not always easy. Children may have a hard time moving on from breast milk and this is a major cause of worry to parents. When weaning, different meals should be introduced at different times as opposed to serving them all at once. This is because some children might be allergic to certain foods and it is important to know which food they are allergic to.
Patience is required to optimize feeding. Children typically should be fed small meals, multiple times during the day as opposed to being force fed a large meal at a time as this may subconsciously condition them to see food as a form of punishment. Consequently, this leads to poor food intake resulting in a deficiency of required nutrients.
Good nutrition is paramount to the general wellbeing, growth, brain development and function of a child. The early years (first 3 years) are vital and parents should aim to optimize nutrition during this time.
Everyone wants an intelligent kid. Parents beam with pride when references are made to the excellent performance of their children. It therefore goes without saying that a well adjusted, intelligent and fit kid is a function of a healthy brain which is a reflection of the child's diet.
