Childrens Nutrition

Overall, the nutritional health of children in Canada appears to be quite good. Most children have access to safe drinking water and a diverse range of nutritious food options. However, a comprehensive survey by Health Canada indicates that there is still potential for enhancing the intake of specific essential nutrients.

A report published in 2012, known as the Canadian Community Health Survey (CCHS), revealed that Canadian youth typically meet the recommended dietary intakes for numerous nutrients, yet notable exceptions persist.

Sodium consumption

The sodium intake among children across various age groups often surpasses recommended levels. More than 80 percent of adolescents were found to consume sodium beyond the daily tolerable upper intake limit (UL).

The issue

High sodium levels are often linked to convenience foods such as chips, processed or canned meals, and salty snacks. Excessive sodium intake has been connected to an increased likelihood of developing high blood pressure in later life, which can subsequently elevate the risk of heart and kidney diseases. Thus, keeping an eye on sodium consumption during childhood may lead to improved long-term health outcomes.

The solution

Encouraging the consumption of fresh foods and utilizing healthy snacks like fresh fruits, vegetables, unsalted nuts, and seeds can help manage sodium levels. Moreover, becoming familiar with food labels to monitor sodium content is essential for effective dietary management.

Calcium

The CCHS report revealed that calcium intake was inadequate for 44 to 70 percent of children, particularly affecting girls aged 14 to 18.

The issue

Calcium is crucial for maintaining healthy bones and teeth as well as enabling proper muscle function. Continual inadequate intake could jeopardize the robustness of bones and teeth, as well as muscle contraction abilities. This is particularly important for young women, who are at a higher risk of losing bone density as they age, making their calcium intake a significant concern.

The solution

To enhance calcium intake, it is beneficial to incorporate calcium-rich foods such as dairy products into diets (refer to the chart on page 33). For children who are lactose intolerant or choose not to consume dairy, plenty of calcium-fortified options such as non-dairy milks (soy, almond, rice, or oat) and dairy alternatives (soy or coconut yogurts) are available.

Magnesium

Inadequate magnesium intake was observed in boys aged over 14 and girls aged over 9, with teenage girls being particularly affected, with over 66 percent at risk.

The issue

Magnesium plays a vital role in a range of bodily functions, including blood sugar management, muscle and nerve operation, and the regulation of blood pressure and various hormones and proteins. Consequently, insufficient magnesium levels can cause widespread effects on health.

The solution

To increase dietary magnesium intake, one can easily include foods like whole grains, dark leafy greens (such as spinach), nuts, and dairy in their meals.

Vitamin A

For children aged nine and above, inadequate vitamin A intake was observed in 11 to 42 percent, with teenage girls again at the highest risk.

The issue

Vitamin A is essential for cellular repair and growth, immune system health, and maintaining proper vision. A deficiency can adversely affect immune response, tissue repair capabilities, and vision, particularly in low light conditions.

The solution

A variety of foods are high in vitamin A, notably those rich in beta-carotene like orange-hued fruits and vegetables, which the body can convert into vitamin A.

Iron

While most Canadian children meet their daily iron recommendations, certain groups, particularly adolescent girls, may fall short due to iron loss during menstruation.

The issue

Iron is necessary for oxygen transport within the blood. Insufficient iron can lead to fatigue, irritability, poor appetite, concentration difficulties, and challenges with academic performance.

The solution

Rather than supplementing iron, which can have its complications, it’s advisable to ensure children consume iron-rich foods regularly for maintaining healthy iron levels—consulting a healthcare provider for concerns regarding deficiencies is recommended.

What do these findings indicate?

The results show that while Canadian children generally meet their nutritional needs, there are key areas that require attention: calcium, magnesium, vitamin A, sodium, and iron for some individuals.

Enhancing these nutrient intakes is best achieved through a diet rich in calcium, magnesium, iron, and vitamin A, while also seeking to reduce sodium-rich food consumption. The chart below will provide further insights.

Check food labels

When choosing packaged items, it is crucial to read nutrition labels thoroughly. Pay attention to the percent daily value (% DV) for sodium. A value of 15% or more indicates a high-sodium product, suggesting the need to seek alternatives that are 5% DV or lower to help reduce overall sodium intake.

Vitamin D

The CCHS data indicated that dietary vitamin D levels were significantly below suggested guidelines for numerous age groups. It is important to note that most vitamin D is synthesized through sun exposure rather than dietary sources.

According to Dietitians of Canada, appropriate vitamin D levels can be achieved via both diet and sunlight; however, certain groups, including exclusively breastfed infants, individuals with darker skin tones, and those with specific medical conditions might require supplementation. Should you have any doubts, consulting a healthcare professional is advised.

Nutrient-rich food sources

Common sources of excessive sodium

• snack foods like pretzels and chips
• canned soups
• prepackaged frozen meals
• deli meats

Probiotics and their advantages for children

Probiotics are an integral part of the gut’s natural ecosystem, promoting healthy digestive function, which can be a crucial factor in overall health.

A 2012 position statement from the Canadian Paediatric Society highlighted several potential benefits associated with probiotics.

• Probiotics have been shown to help treat and prevent antibiotic-associated diarrhea, which can affect up to 30% of antibiotic users.
• They can diminish the severity and duration of diarrhea caused by viruses.
• Although further study is necessary, initial research indicates that regular probiotic use may lower the incidence of infections in young children. This has been linked to fewer sick days from daycare and reduced reliance on antibiotics and occurrences of middle ear infections.
• Some studies suggest that when taken during pregnancy, probiotics may lower the risk of allergic diseases (such as eczema) in newborns, although these findings require more research.