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Benefits of a balanced diet to children under the age of 10 years

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Introduction

Balance diet means eating a wide variety of foods in the right proportions and consuming the

right amount of food and drink to achieve and maintain a healthy body weight. It protects you

against many chronic diseases, such as heart disease, diabetes and cancer (Norris et al, 2022). A

healthy diet provides the body with essential nutrition: fluid, macronutrients such as protein,

vitamins, and adequate fiber and food energy. We will be debating on benefits of a balanced diet

to children under the age of 10 years.

Explain the benefits of a balanced diet to children under the age of 10 years

A balanced and nutritious diet provides children with the necessary nutrients, vitamins, and

minerals that support their physical and cognitive development, boost their immune system, and

lay the foundations for a healthy lifestyle (Willett et al, 2019). Healthy eating in childhood

means they will have less chance of developing chronic diseases like heart disease, type 2

diabetes, obesity and some cancers.

Elements of a Balanced Diet and Their Advantages

Proteins: Eggs, chicken, sprouts, pulses and dairy products are the best source of protein (Norris

et al, 2022). Protein plays an essential role in many bodily functions, including recovery and

repair of tissues in the muscles, skin, organs, blood, hair and nails. Of the 20 amino acids that

make up protein, the body can produce 11 — the other nine must come from food. Lack of

protein reduces the healing capacity of the body and causes muscles to wear and tear easily.

Fats: Butter, oil, and ghee are foods rich in fats and help keep the body warm and give the body

the necessary energy and lubrication. Fat is an essential part of your child or teen's diet. It plays

an important role in the development of your child's brain and helps them reach their maximum
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growth potential. Fat is used in the body as fuel and helps the body absorb the fat-soluble

vitamins, A, D, E and K. But many kids eat too much fat, which might lead to unwanted weight

gain. Kids who carry excess weight have greater risk of high cholesterol, high blood pressure,

diabetes, and other medical problems.

Carbohydrates: Carbohydrates (carbs) are the body's major source of energy. The two main

types of carbs are: sugars, like the kinds in milk, fruit, table sugar, and candy. Starches, found in

grains, breads, crackers, and pasta (Norris et al, 2022). The brain also uses one of these simple

sugars as its primary energy source. Too much carbohydrates may cause Blood sugar issues:

Without fiber and protein to slow digestion, these simple carbs cause blood sugar spikes and

crashes that kids may mistake for hunger or irritability. This rollercoaster makes it tough for their

bodies and developing brains to function at an optimum level.

Fibre: Fruits, salads, and beans are good sources of fibre in food. Dietary fibre plays an

important role in keeping our bowels regular (Willett et al, 2019). Increasing fibre intake helps

with constipation as it attracts and absorbs water into the bowel. A lack of whole fruits and

vegetables and whole grains in the diet can mean children and adolescents don't get enough fiber.

Low-fibre diets can cause constipation, and put children at greater risk of developing bowel

cancers and heart disease later in life.

Benefits of Healthy Eating for Children

Keeps skin, teeth, and eyes healthy. Vitamin A helps to keep our skin and eyes healthy. It is

required to keep the innermost layer of our eyeball healthy (Saavedra & Prentice, 2023). Vitamin

A helps in making new skin cells and thereby keeps our skin healthy. Vitamin C: found in
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oranges, strawberries, bell peppers, kiwi, and broccoli. Antioxidants lutein and zeaxanthin,

vitamin C, vitamin E and zinc: found in green leafy vegetables, fruits and nuts.

Supports muscles. As the muscle contracts, it pulls on the tendon, which moves the bone

(Willett et al, 2019). Bones are connected to other bones by ligaments which are like tendons and

help hold your skeleton together. Muscular system functions include mobility, stability, posture

and circulation .Muscles allow a person to move, speak, and chew. They control heartbeat,

breathing, and digestion. Other seemingly unrelated functions, including temperature regulation

and vision, also rely on the muscular system.

Helps achieve and maintain a healthy weight. Consuming healthy foods and beverages such as

being physically active every day, limiting screen time, getting enough sleep, using a child-sized

plate is a great way to gauge how much food your child needs to eat in a meal (Norris et al,

2022). Half of the plate should be filled with fruits and veggies, and the other half should be

some kind of lean protein – like fish, chicken or beans – and a whole grain – like oatmeal.

Disease caused by poor nutrition

Children can have marasmus, but it most often affects young children in developing countries

(Nittari et al, 2019). UNICEF estimate that nearly half of all deaths in children under the age of 5

years resulting from a lack of nutrition. Any currently treated or untreated nutrient deficiency or

disease. These include Malnutrition, Scurvy, Rickets, Beriberi, Hypocalcaemia, Osteomalacia,

Vitamin K Deficiency, Pellagra and Iron Deficiency.

Conclusion

A balanced diet is essential for children under the age of 10 years as it plays a crucial role in their

growth, development, and overall well-being. Some key benefits of a balanced diet includes
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nutrients like protein, carbohydrates, healthy fats, vitamins and minerals which help to boost a

child's immune system, making them less susceptible to illnesses and infect. It’s important for

parents and caregivers to ensure that children under the age of 10 years are offered a variety of

foods from different food groups to ensure they receive all the nutrients they need for optimal

growth and development.

References
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Nittari, G., Scuri, S., Petrelli, F., Pirillo, I., di Luca, N. M., & Grappasonni, I. (2019). Fighting

obesity in children from European World Health Organization member states.

Epidemiological data, medical-social aspects, and prevention programs. La Clinica

Terapeutica, 170(3), e223-e230.

Norris, S. A., Frongillo, E. A., Black, M. M., Dong, Y., fall, C., Lampl, M., & Patton, G. C.

(2022). Nutrition in adolescent growth and development. The lancet, 399(10320), 172-

184.

Saavedra, J. M., & Prentice, A. M. (2023). Nutrition in school-age children: a rationale for

revisiting priorities. Nutrition Reviews, 81(7), 823-843.

Willett, W., Rockström, J., Loken, B., Springmann, M., Lang, T., Vermeulen, S., & Murray, C. J.

(2019). Food in the Anthropocene: the EAT–Lancet Commission on healthy diets from

sustainable food systems. The lancet, 393(10170), 447-492.