Although 10 years ago Lithuania could still take pride in being one of the world leaders in children's health indicators, the situation has been getting worse. Unhealthy eating habits shaped by parents can already be seen among children aged 1-3. Excessive consumption of fats, protein and sugar increases the risk of obesity, while a lack of beneficial nutrients weakens immunity and children become ill more frequently. An unhealthy, unbalanced diet also contributes to many other problems that can gradually develop into chronic conditions.
To draw attention to the issue and help parents, we spoke with nutrition therapist Deimante Rapalyte-Kuliešiene.
Children's health
Deimante, have you noticed which health problems children most commonly face today?
Children today consume too much sugar and too many unhealthy snacks. Their diets lack healthy fats, antioxidants, iron and fibre, which can lead to health problems such as hyperactivity, anaemia, difficulty concentrating and constipation.
Illness
Since autumn, kindergartens have seen a particular increase in infectious diseases (flu, Covid, scarlet fever, measles and others), and children can be left exhausted after treatment. How would you recommend helping children recover? What could best help strengthen the body and a weakened immune system?
I would recommend enriching their diet with vitamin-rich foods, for example smoothies where we can add (or hide) berries, vegetables, fibre and herbs that a child might not normally eat.
If a child is taking or has taken antibiotics, their diet should be enriched with probiotics. Naturally probiotic foods are fermented foods, such as sauerkraut or fermented cucumbers, Greek yogurt and kefir. Bone broth can also be very helpful and can be added to soups and stews.
- A children's nutrition conference recently took place at the Lithuanian Parliament, where Paulius Gradeckas, an adviser to the President of Lithuania, shared that the health of today's military conscripts is showing a worsening trend, with more young people suffering from acquired illnesses. During what should be the healthiest period of their lives, their first 18 years, young people are already developing illnesses that may become more severe over the years. How much do you think nutrition contributes to this, and what other factors are involved?
A major factor is how our diet has changed over the past 50 years, with increased consumption of processed and fast food. Many foods no longer have the same nutritional value they once did. For example, meat and fish come from large industrial farms where cattle and fish are primarily fed grains, soy and corn. In the past, cattle and chickens were free-range and ate their natural food, such as grass, while fish were caught in the wild. Young people also eat a lot of processed fast food that lacks many nutrients. A growing body needs even more of these nutrients than an adult. A nutrient-poor diet is directly related to worsening children's health and the development of illnesses.
Obesity
Is childhood obesity already a relevant problem in Lithuania?
Yes, it is becoming a problem. I personally notice more and more overweight children at the seaside during summer. I also see what these children eat, or rather what their parents bring as snacks to the beach. Most often it is potato chips, fried pastries, cakes, buns and sweets, along with sweetened soft drinks.
Eating disorders
Which are the most common among children?
Emotional eating, lack of a feeling of satiety, and orthorexia.
Iron
Iron deficiency is a common problem among children. Which foods would you recommend including that contain the most iron?
Green vegetables, beef, organ meats (if they eat them), sesame seeds or tahini, legumes, dried apricots, nettles, beetroot, spinach, and parsley. Children often don't eat these foods at all or eat very little of them, so you can get a little creative by adding dried or ground versions to foods they already enjoy.
Dentists
Dentists are speaking more and more about worsening oral hygiene among children. What do you think are the most common mistakes we make, and what could we do to keep children's teeth strong and healthy? Which foods are beneficial for children's teeth?
Of course, sweets and poor dental hygiene are harmful to teeth. Melons, celery, pears, cucumbers and carrots contain plenty of water and minerals, which help maintain healthier teeth. Protein is also needed to strengthen enamel. Protein is abundant in fish, meat, eggs, nuts, seeds, quinoa, Japanese millet, buckwheat and legumes such as lentils, chickpeas and beans.
Eyes
School-age children often experience worsening eye health as well. Could you recommend which foods support vision?
Yellow, red, orange and dark green fruits, vegetables and berries, including wild blueberries (bilberries). They contain the antioxidants lutein and zeaxanthin. DHA omega fatty acids are also important for vision and are found in fatty fish, egg yolks and fish oil.
Sleep
I have very active daughters aged 2 and 4 myself, so one of the most relevant questions for me is sleep. Are there foods or dietary rules that could help children sleep more peacefully?
Avoid sweets in the afternoon and evening. Foods containing tryptophan can help, including turkey, bananas, fish, avocados, legumes and nuts, especially pistachios.
Advice
Which recommendations would you suggest for parents who want to learn more about a balanced diet for their children?
Try to cook at home as much as possible, because when we prepare food ourselves, we know which fats we cook with, what salt we use and which spices go into the food. Sometimes reading the ingredients of ready-made foods can be frightening because of how many poor-quality ingredients are hidden inside, such as hydrogenated fats, glucose-fructose syrup, preservatives and flavour enhancers.
Mistakes
What are the main mistakes we as parents make when it comes to children's nutrition?
We form poor eating habits from an early age, often because we ourselves eat incorrectly. Unhealthy snacks and frequently eaten fast or frozen foods train children's taste preferences, and they stop wanting normal, real food. As I mentioned, children's diets often lack healthy fats and fibre, and children eat too little fish and too few vegetables. I also often notice parents buying various supposedly healthy cereal bars for their children's snacks, although these frequently contain a lot of sugar and sweeteners.
Daily routine
What should an ideal daily routine look like for a healthy child spending the day at home?
Breakfast. You can prepare scrambled eggs with fresh vegetables. >>> Time outdoors. >>> Lunch. For lunch, you can prepare soup, stew, or meat or fish patties. >>> Games, sports, drawing and other activities. >>> Snack. Fruit, nuts, sliced fresh vegetables or a smoothie are all good options. >>> Get the child involved in household chores. You can think of safe household tasks they can do to help other family members. >>> Dinner. Lighter food is recommended for dinner, so fish with different grains and vegetables can work well. >>> Quiet games, such as board games. >>> Bath time. >>> Sleep.
Lunch box
What more nutritious foods would you recommend for a child to eat at school?
A tortilla wrap with vegetables, fish or meat can work well.
Warm food, such as a stew, can also be taken in a thermos.
Water
How much water should children of different ages drink each day? Can water be flavoured if a child doesn't like plain water?
It can be calculated individually according to body weight. Multiply body weight by 0.033 to determine how much should be consumed per day. Water can be flavoured with fruit, berries or herbs.
Tip
How can we get children interested in healthier food? Do you know of any good approaches that work?
Involve children in cooking and show them visually what can happen when they eat too much unhealthy food, for example by talking about dental health and cavities. Get them interested in the colours of food, let them taste different foods, and put healthy snacks on the table every day. Educate other family members, especially grandparents, so they also have healthier treats available. It becomes difficult when parents try to introduce healthier foods while everyone else around the child continues giving them unhealthy food.
Inspiration
Where would you recommend looking for healthier recipes for children?
Books, blogs, YouTube channels and Facebook accounts. I personally enjoy following these mothers who prepare healthier food for their children:
> Instagram - skaniai_sveikai
> Blog - Mano vaikas valgo viską
