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Ten “tellings†about child nutrition
How can we ensure children eat more scientifically and nutritiously? You might already have some traditional beliefs about food, but not all of them are accurate. Let’s explore 10 common myths and the facts behind them.
Myth: Children need to eat red meat to avoid anemia.
Fact: Younger children are more prone to iron deficiency. According to the CDC, 9% of children aged 1–2 years suffer from iron deficiency, dropping to 3% in 3–5-year-olds and 2% in 6–11-year-olds. While red meat is a good source of easily absorbed iron, it's not the only option. Vegetarian families or those who avoid beef and lamb can still meet their child’s needs through fortified cereals, dried fruits, spinach, eggs, fish, and legumes. A cup of cheese and two servings of raisins can provide enough iron for a child under 10. If you're concerned, consult a doctor for personalized advice.
Myth: Children can’t get essential nutrients without eating vegetables.
Fact: Some kids don’t like veggies but remain healthy by eating fruits instead. Fruits can be a great substitute while they gradually learn to accept greens. For example, apricots or honeydew can replace carrots for vitamin A, strawberries can replace spinach for folic acid, and bananas can take the place of potatoes for potassium. However, vegetables and fruits aren’t interchangeable. Veggies offer unique phytochemicals that support long-term health, so it’s important to keep offering them and help your child develop a taste for them.
Myth: Dairy products increase mucus production during colds.
Fact: This is false. Mucus is caused by viruses, not dairy. However, milk may feel thicker in the throat, causing temporary discomfort. Children with colds can still drink milk or other fluids like water, juice, or broth to stay hydrated. Even if they don’t feel hungry, ensuring they drink enough fluids helps prevent dehydration and aids mucus drainage.
Myth: Limiting fat intake early helps prevent obesity.
Fact: For babies and toddlers, fat is crucial for brain and body development. Up to 40% of daily calories come from fat, especially for children under 2. Whole milk is recommended over skimmed milk for young kids. After age 2, 30% of daily calories can come from fat. Too little fat may cause children to eat more overall, which could lead to weight gain rather than prevention.
Myth: Eating sugar makes children hyperactive.
Fact: Studies show high-sugar diets make animals less active. The belief likely stems from the caffeine in sugary snacks like chocolate or soda, which can cause hyperactivity. Sugar itself doesn’t have this effect. Be mindful of hidden stimulants in treats.
Myth: Introducing new foods to babies increases allergy risk.
Fact: Only 6–8% of children have true food allergies. Common allergens include milk, eggs, peanuts, nuts, wheat, soy, fish, and shellfish. Most allergic reactions occur when these foods are introduced. Watch for symptoms like hives, vomiting, or difficulty breathing. If you suspect an allergy, see a pediatrician for testing and guidance.
Myth: Milk is essential for strong bones.
Fact: Milk is a top calcium source, but if your child doesn’t like it, there are alternatives. Leafy greens, fortified plant milks, tofu, and calcium-rich snacks can also support bone health. A balanced diet with adequate vitamin D and physical activity is key to building strong bones.