Nutritional Habits in Children’s Balanced and Healthy Diet

Childhood malnutrition is a silent enemy that lurks in the corners of our kitchens and dining rooms, often camouflaged in processed and ultra-processed foods, added sugars and a series of nutritional deficiencies that usually go unnoticed. In short, this is a public health problem affecting millions of children worldwide, including those who, at first glance, appear to be in good health. This condition is usually associated with a lack of food when, in reality, it also refers to the quality of the food that children consume daily.

Unfortunately, the diet of many children today is far from balanced, which not only compromises their physical growth but also directly impacts their academic performance, emotional development and long-term health. The reality is that the impact of inadequate nutrition is profound and multifaceted, as the lack of healthy eating habits is triggering a series of diseases that threaten children’s well-being and health. According to projections from the World Health Organization (WHO), by 2025, half of the Peruvian population could suffer from malnutrition.

What are the most common unhealthy eating habits among children today?

Establishing good eating habits in childhood is especially important, as it helps lay the nutritional foundation for the rest of life. A healthy and varied diet provides the nutrients necessary for the correct development of organs, bones, and brain functions, reduces the risk of chronic diseases in both childhood and adulthood, as well as influencing the ability to concentrate, school performance and cognitive development, so well-nourished children tend to have better focus, memory and learning skills.

However, many children are currently unable to enjoy these benefits due to several factors, such as the eating habits of parents or caregivers, lack of nutritional education, family habits, and the school environment, which leads them to develop unhealthy eating practices.

1. Excessive consumption of ultra-processed foods: The permanent intake of simple sugars, sodium, or saturated fats can put the child’s health at risk since by prioritizing these types of foods, a balanced diet is left aside, therefore failing to meet the nutritional requirement, thus affecting the immune system and the body in general.
2. Insufficient intake of fruits and vegetables: Many children need to consume the daily amount recommended by the WHO, which is at least 400 grams or five daily servings of fruits and vegetables, which prevents the intake of vitamins, minerals, and fibre.
3. Skipping breakfast: Some children skip breakfast or eat breakfasts with low nutritional quality, affecting their daily concentration and energy.
4. Lack of hydration: Many children prefer juice or soda instead of water, which can lead to inadequate hydration. On average, infants should drink six glasses a day.
5. Eating in front of screens: Eating while watching television or playing with electronic devices can lead to unconscious food intake and a lower recognition of satiety. In addition, this can cause the child to eat quickly, which interferes with proper digestion.

What are the diseases associated with poor nutrition in children?

An inadequate diet can lead to two types of malnutrition: deficiency or excess. In the first case, the most common condition is anaemia, caused mainly by iron deficiency. It is estimated that 43.1% of children between 6 and 35 months of age suffer from this condition, which impacts their development and generates long-term consequences, such as poor academic performance and decreased work productivity in adulthood. Likewise, infants may have a deficiency of vitamin B9, folic acid or vitamin B12.

A diet high in calories, sugars and saturated fats can lead to overweight and obesity, which in turn increases the risk of developing other health problems, such as type 2 diabetes, hypertension and cardiovascular diseases from an early age.

It is essential to consider that a poor diet during the first years of life can lead to limited physical and mental development, especially in short stature due to a lack of calcium, zinc, protein and energy. For example, as Fernando Pizarro, professor of nutrition at the University of Chile, pointed out, iron deficiency causes a delay in mental and psychomotor development that cannot be recovered, even if it is corrected later.

What are the main nutrients that should be included in children’s diets?

Children’s diets must be varied and include all food groups and nutrients since they all have a particular function. In children’s diets, it is essential to emphasize the consumption of proteins, vitamins, such as A, C, D and B complex, as well as minerals, the main ones being calcium, zinc and above all, iron, since the prevalence of anaemia in children is relatively high. Likewise, essential fatty acids, such as DHA and omega-3, must be included.

Some foods should be considered to cover the nutritional requirements of children and, therefore, guarantee good health.

• Protein: Include protein sources such as chicken, turkey, fish, legumes (lentils, chickpeas and beans), eggs and dairy products or plant-based alternatives, as this food group is crucial for tissue growth and repair.
• Fruits and vegetables are essential for providing vitamins, minerals and fibre. It is recommended to offer a wide variety of colours and types, such as bananas, tangerines, pears, blueberries, beets, carrots, peas, and pumpkin, among others, to ensure adequate nutrient intake.
• Cereals: Foods such as rice, oats and whole-grain bread are important sources of complex carbohydrates, which provide energy and fibre.
• Dairy or alternatives: Milk, natural yoghurt and cheese are important for bone and teeth development due to their calcium and vitamin D content. Vegetable alternatives should also be fortified with these nutrients.
• Healthy fats: Include fats from avocados, nuts, pecans, almonds, seeds, and olive oil. These fats are important for brain development and the absorption of fat-soluble vitamins.