The foods your child eats during the first two years of life (and the nutrients they receive during pregnancy) have a profound impact on their health and development. According to a recent policy statement from the American Academy of Pediatrics, certain nutrients are particularly important, and missing them can have lifelong consequences. These nutrients include iron, zinc, copper, choline, and vitamin D.
Not only does early nutrition affect the risk of obesity, hypertension, and diabetes in childhood and adulthood, but the first two years are the most critical period of brain development in a person’s life, including controlling memory, processing, planning, and attention. According to the American Academy of Pediatrics, deficiencies in key nutrients can lead to brain function deficits that cannot be reversed. In fact, undernutrition in the first two years is associated with lower IQs, behavioral problems, and poorer academic performance.
“Research in this area is becoming overwhelming,” said Sarah Jane Schwarzenberg, MD, a professor of pediatrics at the University of Minnesota and one of the paper’s lead authors. “By focusing on nutrition early in life, we can really improve children’s health in the long term. ”
Children living in food insecurity are most likely to miss out on opportunities, but even those without food security are likely to be left behind, Dr Schwarzenberg said. For example, many babies who are breastfed more than six months old do not get enough zinc, iron, and vitamin D (formula is fortified). Therefore, ensuring that babies are getting these nutrients through solid foods is key.
The statement states that these nutrients are particularly important for early brain development. You can find them in solid foods:
- Proteins: meat, poultry, fish, eggs, yogurt, legumes, cereals
- Zinc: beef, pork, milk, tofu, kidney beans, peanut butter
- Copper: mushrooms, shellfish, whole grains, legumes, potatoes
- Iron: beef, chicken, fish, fortified grains, spinach, legumes
- Selenium: tuna, chicken, pasta concentrate, eggs, brown rice
- Choline: beef, poultry, eggs, white fish, salmon, lima beans
- Folic acid: spinach, orange juice, rice concentrate, avocado, whole wheat bread
- Iodine: cod, salt, milk, shrimp, eggs, canned tuna
- Vitamin A: sweet potato, carrot, cantaloupe, mango, egg, milk
- Vitamin D: UV-exposed mushrooms (check packaging), salmon, tuna, milk, fortified non-dairy products, and fruit juices
- Vitamin K: Spinach, kale, broccoli, green beans, blueberries
- Vitamin B6: fortified cereals, chickpeas, bananas, potatoes, peanut butter
- Vitamin B12: fortified cereals, salmon, milk, beef, yogurt, cheese
- Long-chain polyunsaturated fatty acids: fish, canola oil, flaxseed, sunflower oil
Keep in mind that dairy or non-dairy products are not recommended as the primary beverage for children under 1 year of age. Although other dairy products such as yogurt and cheese are fine, breast milk or formula should still be adhered to. It’s also okay to use some milk while cooking or baking.
You can follow Dr. Schwarzenberg’s following tips to help ensure your child is getting key nutrients:
- If you are pregnant, take prenatal supplements as prescribed.
- You can breastfeed if you wish, especially for the first six months.
- When you start adding solid foods, start feeding your baby foods rich in iron and zinc, such as pureed meat and fortified baby cereals.
- Plenty of fruits and vegetables are available in infancy and early childhood.
- Include sources of iron, such as meat and legumes, in young children’s diets.