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Ten “tellings†about child nutrition
How can we ensure children eat more scientifically and nutritionally? You might already have some traditional beliefs about food, but not all of them are accurate. Let’s look at 10 common myths and the facts behind them to help you make better choices for your child’s diet.
Myth: Children need red meat to prevent anemia.
Fact: Iron deficiency is most common in young children. According to the CDC, 9% of toddlers aged 1–2 years have iron deficiency, while only 3% of 3–5-year-olds and 2% of 6–11-year-olds do. 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 mutton 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 kids under 10. If you're unsure, consult a doctor for personalized advice.
Myth: Children can't get essential nutrients without vegetables.
Fact: Some kids don’t like veggies but are still healthy because they eat plenty of fruit. Fruits can be a great alternative for vitamins like A, C, and folic acid. For example, apricots can replace carrots for vitamin A, and oranges can substitute for spinach for folic acid. However, vegetables offer more than just vitamins—they also contain beneficial plant compounds. Encourage your child to try different vegetables to develop a taste for them.
Myth: Dairy products increase mucus during colds.
Fact: This is a myth. Dairy doesn’t increase mucus production; it may just coat the throat, making it feel thicker. Kids with colds can still drink milk or other fluids like juice, soup, or water to stay hydrated. Even if they don’t feel hungry, keeping them well-hydrated helps thin mucus and ease congestion.
Myth: Limit fat intake to prevent obesity in children.
Fact: Fat is crucial for brain development in babies and young children. Up to 40% of daily calories come from fat in early childhood. Whole milk is recommended for kids under 2, as it provides essential fatty acids. After age 2, fat should make up about 30% of their diet. Too little fat can lead to overeating, so balance is key.
Myth: Sugar makes children hyperactive.
Fact: Studies show that sugar doesn’t cause hyperactivity. In fact, animals on high-sugar diets become less active. The belief likely comes from the caffeine in sugary treats like chocolate or soda, which can affect behavior. Be mindful of hidden sources of caffeine in snacks.
Myth: Introducing new foods to babies causes allergies.
Fact: Only 6–8% of children have true food allergies. Common allergens include milk, eggs, peanuts, nuts, wheat, soy, fish, and shellfish. Most 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 kids who don’t like it can still get calcium from other foods like leafy greens, fortified plant milks, tofu, and canned fish with bones. Ensure your child gets enough vitamin D too, as it helps the body absorb calcium. A balanced diet with variety is key to bone health.