What Are The Nutrition Basics ?.... And Why Is Good Nutrition So Important For Kids?

Let's begin by defining nutrition. It is the study of what we eat and how our body uses it. Nutrients are substances that make-up food and are necessary for the body to work properly.

Nutrition plays a significant role in kids (I know you have heard that before). A kid's growth both mentally and physically, whether that be in a positive or negative way, is influenced by what and how much your kid eats.

Kids require sufficient amount of calories, protein, fat and other nutrients for optimal growth and development. The first few years of life are some of the most important years for brain growth and development. But, you can overdo it and overdose your kids on calories, let alone on fat and sugar. On the flip side, you can overly restrict your kids from much needed nutrients.

Ok, let's get started by discussing the nutrition basics. There is no need for you to have to know all of the nitty gritty details of nutrition ... unless of course you want to. If you do, there are resources listed later on in this site that you can check out for further information.

All foods are made up of three big nutrients (macronutrients) known as carbohydrates, protein and fat. A body needs all three to work properly, but not in the same amounts. Food supplies additional nutrients that are needed by the body. Below you will find listed the three big nutrients as well as other important nutrients along with their main job function and foods that they are commonly found in.

Nutrients

Carbohydrates: Carbohydrates are the major source of energy for your body. Most foods contain some carbohydrates. There are two types of carbohydrates in food. They are called the simple carbohydrates and the complex carbohydrates (Yes, you do need carbohydrates and No you can't go without them).

Simple Carbohydrates: Simple carbohydrates are referred to as simple sugars. Simple carbohydrates are generally empty calorie, low nutrient foods. Sugar, honey, jelly, syrup, regular soft drinks, fruits and fruit juices are examples. Simple sugars provide quick energy. These carbohydrates enter your bloodstream quickly, raising your blood sugar. If not used fairly quickly for energy, they are most likely stored as fat.

Complex Carbohydrates: Complex carbohydrates are known as starches. Some starches are better than others. They come from plants and are found in foods such as grains, vegetables, breads, seeds and legumes. Refined grains such as white flour and white rice have been processed which removes some nutrients and fiber. Unrefined grains still contain these nutrients and are high in fiber. Complex carbohydrates provide slow gradual energy. They are released slowly into the bloodstream which gives you a longer time to use them for energy before being stored as fat.

Fats: Fats give the body fuel and a ready source of energy. Fats help to absorb some vitamins. Fat also acts as an insulator and supports important body organs. Fats promote healthy hair and skin. Fat also supplies essential fatty acids that your kid's body cannot make. There are different types of fat and some are better than others.

Saturated Fats: These fats come from animal foods like meat, milk and cheese and some oils that come from plants(palm, palm kernel and coconut). These are the fats that need to be limited as increase intake of these fats have been found to be related to heart disease and other health problems.

Unsaturated Fats: Unsaturated fats come from plants and fish. Monounsaturated fat and polyunsaturated fat are types of unsaturated fats. Some of the best are found in olive oil, peanut oil, canola oil, albacore tuna and salmon. These fats are considered the better fats.

Trans-fatty Acids: This type of fat is not naturally occurring, but is made during the manufacturing process called hydrogenation. These fats can be harmful because they act like saturated fats. They have been found in almost everything including many baked goods, snack foods and fried foods up until recently when manufacturers started re-doing their products to make them trans-free.

Triglycerides: Triglycerides is a general term used for the main form of fat found in foods which are subdivided into saturated, polyunsaturated and monounsaturated.

Cholesterol: Cholesterol is a waxy substance that helps to make many essential compounds in your body. It is also the main substance in fatty deposits (plaque) that can clog up your arteries. The liver in your body makes your own cholesterol in the amount that your body needs. Additional cholesterol is obtained by eating animal foods. Too much cholesterol is stored as plaque and increases your risk for heart disease and other health problems.

Vitamins: Vitamins are substances that are found in foods that you eat. Everyone requires vitamins to be healthy and for the body to work properly, including kids. There are many vitamins and each vitamin plays a specific role in the body.

Minerals: Minerals are also found in foods that you eat. They also help to keep you healthy and help your kid's body to grow and develop. The body uses minerals to perform many functions. Some minerals are needed in very small amounts while others are needed in larger amounts. Each mineral has a specific job in the body.

Dietary Fiber: Fiber is part of plant foods that your body does not digest and absorb. There are two types of fiber. They are the soluble and the insoluble fibers. Fiber provides roughage to your diet. Fiber also helps your digestive system work well and helps to promote regular bowel movements. Fiber also helps to reduce health problems later in life. Fiber is found in fruits, vegetables and whole grains.

Calories: Calories provide energy that your body needs. Calories are a unit of measurement of energy. It tells you how much your body can get from eating or drinking it. All foods contain calories, but some more than others.

Water: Water is not a nutrient, but is essential. Water is needed for your body to work properly. Water is essential to live. Water is needed to carry on many important functions in the body. Water is obtained from drinking water, but also obtained from some foods and drinks you consume. All fluids contain water, but water and milk are the best choices.

Sign-up for my occasional newsletter, "Nutrition Extras." A special surprise will be sent to you when you least expect it. It may be a tasty recipe, nutrition or fitness tips, nutrition quotes, sample kids menu or it may even be a coupon for a FREE computerized diet analysis. You just never know what it may be or when it will be. It will be a surprise nutrition extra every time, so sign-up today and get ready for your first surprise nutrition extra!