Kids Sunblock

Kids Sunblock

Nutrition for Kids

Managing children’s nutrition can be a bit of a juggling act. With many Australian children overweight and many young Australians getting less than their recommended dietary intake of essential vitamins and minerals, it’s more important than ever to be aware of what kids need to start the year well.

According to the latest Dietary Survey …

• Kids 4 – 7 years
  50% of boys get less than the Recommended Dietary Intake (RDI) for calcium
  75% of girls get less than the RDI for calcium
• Kids 8 – 11 years
  20% of boys get less than the RDI for vitamin A
  75% of girls get less than the RDI for calcium
  70% of girls get less than the RDI for zinc
• Kids 12 – 15 years
  84% of girls get less than the RDI for zinc
  62% of girls get less than the RDI for iron
  31% of boys get less than the RDI for vitamin A

What do your kids need these essential vitamins and minerals for?

• Calcium is essential for growing bones and teeth
• Vitamins A and C, zinc and iron help build a strong immune system to protect your kids from illness
• B group vitamins help them get energy out of their food
• Iron, folate and vitamin B12 are needed for growth and development
• Vitamin A is essential for eye health
• Iron deficiency can be associated with impaired physical performance as well as affecting memory, concentration and performance.

How can you tell if your child is nutrient deficient?

While there is no simple test for identifying all nutrient deficiencies in children, fussy eaters and kids that often indulge in convenience foods and snack foods would certainly be at risk. Your child’s behaviour may give you clues that they are not getting all they need. Things to look out for include:

• Any behaviour that is out of character
• Irritability
• Sleep problems
• Physical symptoms such as slow-healing wounds or frequent infections

What you can do about it…

1. A dynamic diet

The main objective for a balanced diet is variety. Constantly introduce your kids to new foods, ensure there are plenty of different “colours†on their plate, take them shopping with you so they can help you select the different foods available for their meals. Zinc can be found in wholegrains and eggs; yellow and orange vegetables like carrots and yellow squash are brimming with vitamin A, dairy and soy products will ensure your child gets plenty of calcium, and red meat and leafy green vegetables transport iron into growing bodies.

2. Essential exercise
Though we’re constantly warned about the dangers of the sun, it remains the best source for vitamin D. Vitamin D is necessary for the body’s absorption of calcium. Spending ‘responsible’ time in the sun, 15 minutes without sunblock 4 times a week either early in the morning or later in the afternoon, when the sun is kinder, provides your child with all the vitamin D they need. Exercise helps children build a positive image of their body. It also boosts immunity, gives your kids a better appetite, and is necessary for growing strong and healthy bones.

3. Consider supplementation if they need a boost after their diet and exercise needs have been addressed
Let’s face it – we’re not always going to be able to control everything our kids eat and do. If you are concerned that your child is lacking in essential vitamins or nutrients, talk to a health expert to discuss the options for your child. Try the Blackmores Online Naturopath or talk to your healthcare professional.

About the Author

Tony Uechtritz is the General Manager of online vitamin provider VitaminMe. He regularly provides information on vitamins,

what to pack for kids going on a cruise?

we are going on a 5 day cruise and i have no idea what to pack for my two girls (10mo & 4yr old)besides clothes and sunblock...i dont know if i should take toys? has anyone taken any kids on a cruise? will i have enough room for a pack and play? stroller? how big will my room be...we are going for 5 days from long beach, ca to catalina island then to ensenada, mexico then back to long beach...we are staying in a four person cabin (?) i have never been on a cruise so i really dont know how big this means..I just dont want to over pack or worse not packed enough! can anyone give me some pointers that have taken kids

The cabin will be fine. Take a folding stroller for the baby as you will be doing a lot of walking on board.
No toys except for a small item or two for the baby. There is a play area for the 4 year old and she will have a blast there. That is a casual cruise so pack light. I suggest staying on board in Ensenanda. Go ashore on Catalina and walk around and take the bus to the Casino. A dark jacket and a cocktail dress will be fine for dinner. No shorts or jeans in the dining room for dinner. Other times fine.
Have fun! You will become addicted to cruising!

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