When it comes to your children, every parent wants to do what is best for their child’s growth and development. However, there are still a lot of myths going around about what is best for their health. Some of these things have been passed down through generations and others are simply rooted in outdated beliefs. A lot of the time, these misconceptions can do real-world harm. To help parents make more informed choices, here is a look at eight common nutritional myths for children and the truth (if any) behind them.
1. Myth: Kids Need to Drink Fruit Juice Every Day for Vitamins
A lot of people grew up thinking that fruit juice is essential for children. There are some vitamins in many juices, but the fact of the matter is that it also contains a lot of sugar. In fact, it contains just as much sugar as soda in some cases. This contributes to weight gain and tooth decay in children. It’s good to limit juice and encourage your children to eat whole fruits instead.
2. Myth: Low-Fat or Fat-Free Foods Are Better for Kids
Kids need healthy fats to develop well. Fats support brain health, hormone regulation, and cell growth. Low-fat or fat-free foods often replace fat with added sugar, which is not a healthier alternative. Consider adding healthy fats like avocados, nuts, and olive oil into their diet. This can actually have a positive impact on their development and energy levels.
3. Myth: Carbohydrates Make Kids Gain Weight
Contrary to popular belief, carbs aren’t the enemy. They are actually essential for energy, especially in children. Kids are active and need to have a balance of healthy carbs to fuel themselves. You want to focus on foods like whole grains, fruits, and vegetables rather than sugary snacks. The key is to prioritize complex carbohydrates over simple, refined ones to support growth and sustained energy. When chosen wisely, carbs will lead to growth and healthy development.
4. Myth: Dairy Is the Only Source of Calcium Kids Need
A lot of older generations douted on the power of a glass (or multiple) of milk per day. While dairy products like milk are rich in calcium, they aren’t the only source. Many children are lactose intolerant or have dairy allergies, so they have to seek calcium elsewhere. Green leafy vegetables, fortified cereals, and nuts are also excellent sources of this nutrient. It’s important to remember that Vitamin D is essential for calcium absorption as well. So, spending time outside will help kids get the most out of their food. Providing them with a variety of things helps support a well-rounded diet and it also offers more flexibility for parents trying to ensure their child’s nutrition.
5. Myth: Sugar Makes Kids Hyperactive
It has been said that sugar makes kids overly hyper, but science shows that there is no direct link between sugar intake and hyperactive behavior. Oftentimes, the events where sugary foods are served are what causes the hyperactivity (i.e. birthday parties, fairs, etc). That said, too much sugar will lead to other problems, like tooth decay and weight gain. So, it’s important to moderate how much they eat. Not to mention, sugar will lead to an energy crash if too much is consumed. It is key to encourage healthy snacks to facilitate steady energy levels throughout the day.
6. Myth: Multivitamins Can Replace a Balanced Diet
Multivitamins can help fill some nutritional gaps, but they are not a substitute for a balanced diet. Whole foods provide fiber, antioxidants, and other compounds not found in vitamins, offering more complete nutrition. Additionally, relying on a multivitamin doesn’t promote healthy eating habits long-term. Your vitamin will work best when it is being used as a supplement (not a replacement).
7. Myth: Kids Only Need to Eat When They’re Hungry
Many parents believe that kids will eat when they’re hungry and allow them to skip meals when they aren’t. While this is a popular sentiment, children need regular, balanced meals. Younger children don’t always recognize hunger cues. So, skipping meals can potentially lead to irritability and energy slumps. Establish routine mealtimes and guide your children toward regular eating patterns. All of this helps set a foundation for healthy eating habits later in life.
8. Myth: Vegan or Vegetarian Diets Aren’t Sufficient for Kids
Some families choose to be vegan or vegetarian. However, many people believe that these diets aren’t sufficient for children. Actually, these diets can be healthy and well-balanced when you plan. Plant-based foods offer protein, fiber, and essential nutrients, and supplements like B12 can fill specific gaps. Parents can also consult their child’s doctor to ensure that their nutritional needs are being met.
Prioritizing Science-Backed Nutrition for Children’s Health
Debunking nutritional myths is important, especially for parents who are trying to make informed decisions about their child’s health. Understanding the facts can help you decide what to prioritize in your child’s diet and help you foster healthy eating habits that will last a lifetime. Remember, every child is unique. So, finding a nutritional balance tailored to their needs is key.