Do Kids Need Different Nutrients Than Adults?

I get this question all the time…”Does my kid need different nutrients than I do?” It’s confusing trying to feed your little one. Most foods marketed toward kids are not an indication of what foods are actually good for them. It’s hard to know what children need for proper physical and mental growth. As parents, we are bombarded with marketing that makes us think a product is genuinely healthy for our children…cereals enriched with vitamins and minerals, gummies loaded with vitamins, quick + healthy packaged snacks and meals, etc…The problem with most of this, is that these companies are taking advantage of our seriously busy lives by catering to our lack of time and vulnerability, but not delivering the quality of foods they may claim to be delivering. A product may have the nutrients they say they have, but they may also be cheaply made, not very absorbable, and contain unhealthy levels of sugars and processed oils. We need to believe these foods are good for our kids because most of the time we just don’t feel like we have time for better alternatives. The marketing companies know this of course…they know what appeals to you and your child. In some cases, these options are the best alternative. I’m not saying that all of these products are all bad, just to be aware when looking at the actual nutrients found in some of these products. Pay attention to the nutrition labels- do you recognize the majority of the ingredients? Try keeping track of how many of the pre-packaged products your kiddos are consuming daily. Are they getting real, whole foods in their diet? If you’re not sure what to look for, ask your health care professional or nutritionist for help.

Here are some tips when thinking about what to feed your little one:

• Kids need the same nutrients that adults do.
• However, generally speaking, it’s more important that they get the nutrients they need and the amounts necessary due to the amount of development taking place.
• There are specific windows of time that children need the right nutrients, or they may suffer lifelong consequences.

Which nutrients should I pay more attention to?

• Fat-soluble vitamins. This includes A,D,E and K2. Cold water fatty fish is an excellent source of vitamin D. Pasture-raised egg yolks, dairy, and fermented foods are a good source of K2. Organ meats and cod liver oil are good sources of vitamin A, whereas cooked sweet potato, winter squash, kale, collard greens and carrots are good sources of Provitamin A.
• Calcium. For bone and health and skeletal development. Full fat, fermented dairy if tolerated. Bone-in fish and dark leafy greens.
• Choline. For brain health and development. Pasture-raised egg yolks, organ meats and fish are excellent sources. Cruciferous vegetables and nuts also contain choline.
• Zinc, Iron, and Copper. Helpful for immunity, cell growth, wound healing, hemoglobin. Shellfish, organ and muscle meats are good sources.
• EPA and DHA. Crucial for brain development. Cold-water fatty fish and shellfish.
• Phytonutrients. Found in fresh fruits and vegetables. Beneficial for feeding gut bacteria.
• Protein. For the development of muscles and tissues. Meat, poultry, fish, eggs, grains, nuts, seeds, and vegetables.

We all want the best for our children! You don’t have to make huge shifts overnight, but consider making changes one step at a time if you feel like the kids are falling a bit short in getting what they need. There are so many tips online to help with meal preparation and strategies for feeding picky eaters. Bulk cooking and freezing meals can help prepare you for the week, involving your kids in cooking can help with picky eaters…like I said, there’s so many tips online for this! Look at your friend group, perhaps there’s someone in your close circle that loves to cook or has more time to cook. Ask them for help or turn it into a night out to learn a little something while getting some adult time;)