Page 68 - GreenBook

M. Nutrition

The old adage "you are what you eat", while an over simplification is proving

more and more valid.

Consumption of salt, cholesterol and sugar have been implicated in contributing
to hypertension, hardening of the arteries and tooth decay, respectively. High
blood pressure related to using salt is uncommon in childhood. However,
children acquire a taste for salt which persists into adulthood. No additional salt
should be added at the table and foods high in salt such as ketchup, cheese,
canned soups, Cheerios, pickles and salted snacks should be limited.

We have become a cholesterol conscious society. In so doing it is important to
remember not to restrict cholesterol intake in children for the first 2 years of life.
Cholesterol is critical for proper neurologic and brain development during this
period. In addition, it has been shown that adequate cholesterol intake during
the first 2 years of life can promote lower cholesterol levels in adulthood.
Concern over cholesterol intake after age two is particularly important when
there is a family history of early heart disease or high cholesterol. Foods whose
quantities should be limited include eggs, pork, red meat, ice cream, cheese,
whole milk (use skim or low fat milk instead) and fried foods. High fiber foods
such as fruits and vegetables, whole grain breads, beans and oat bran help to
rid the body of cholesterol as well as help digestion and regular bowel habits.
The ideal diet includes chicken and fish, fruits and vegetables, low fat dairy
products and beans, potatoes, rice, pasta and whole grain breads.

Sugar containing foods should be consumed in moderation. They contribute to
excessive weight gain and tooth decay. Foods which are high in sugar include
not only candy but also sugared cereals, soda, fruit drinks, sport drinks and
natural juices. All juices are high in sugar. Even the ones labeled "organic",
"natural" and "100% juice" are mostly sugar and water. Juice is like soda
without the bubbles. The amount of juice and sport drinks that children drink
should be limited to less than 6-8 ounces/day. One way to accomplish this is to
dilute juice by Vt. with water.

The lesson to be drawn from the above is that moderation and not complete
avoidance of salt, cholesterol and sugar is appropriate.

Caffeine is a stimulant drug. Its use should be minimized in children.
Consumption of caffeine near bedtime may lead to sleep problems. Foods and
beverages which contain caffeine are coffee, tea, colas, non-caffeine free sodas,
energy drinks and chocolate.

The importance of eating goes far beyond the consumption of food. Meal
times should be established so the family members sit together and use
the time to socialize and get caught up on each other's activities. There
should be no TV during mealtime.

Fast foods for the children and adolescents need not be avoided entirely but
should be limited. Adolescents should be encouraged to attempt to make wise
choices and to balance fast food consumption with the rest of the diet so that

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