Carbohydrate, gluten, salt: they are not villains
If your diet is free of carbohydrate, gluten or lactose, it is likely that your child wants to follow their habits. But do you know the risks that these restrictions without medical indication can bring to the development of it?
In recent years, gluten, lactose and fats, in particular, seem to be in the limelight. They say they are inflammatory. Swell. They cause it to boil. They hinder weight loss . All this appeal has caused many families cut or reduce consumption in the home, exchanging bread for tapioca, banishing pasta and rice, or leaving aside milks and cheeses. “Today, because of fads, some people do a real terrorism at the table. But there is no reason to establish dietary restrictions for children who do not have intolerance or allergy, “explains nutritionist Elaine Cristina Rocha de Padua, author of the book What’s Got on Your Son’s Plate? (Ed. Alles Trade, R $ 45).
If, for adults, excluding certain foods brings serious impacts to the body, from nutritional deficiency to the famous “accordion effect” for children can impair physical and cognitive development , and deeply mark the way their eating habits will be sedimented. A survey conducted by Aston University in the United Kingdom with children aged 3 to 5 revealed that those whose parents sought to control their eating more were more likely to develop an emotional relationship with food by seeking food not from hunger but from stress or sadness .
In addition, every time you cut a food group, the diet immediately becomes unbalanced. “Exclusion is a nutritional error, which will have consequences for the child in the future,” says the pediatrician and nutrologist Ary Lopes Cardoso, head of the Nutrology Unit at the Children’s Institute (SP). Therefore, even in cases of childhood obesity or children with health problems, such as high cholesterol and diabetes , pediatricians rarely eliminate a whole category of food. They only care about the quality and quantity of nutrients consumed.
Understand why carbohydrates, fats, salt, gluten and milk are important in your child’s diet, and see how to take advantage of them in the best way.
CARBOHYDRATES AND SUGAR
In the group of carbohydrates are included breads, pasta, grains, which are the basis of our food, and also sugar – that is, sweets. They provide energy to the body. So in most diets to lose weight, this is the first group cut. “It’s okay to consume them as long as you control the frequency and quantity. You can not eat candy every day, “explains pediatrician and nutritionist Mauro Fisberg, Hospital Infantil Sabará (SP). The recommendation is to establish fruit consumption as dessert and leave the candy as an exception. “Carbohydrate is also a source of pleasure. Eating a piece of cake or having an ice cream at the weekend does not have a problem, “he says. The red alert is for free sugars, added to foods by the industry, such as canned fruit juices, soft drinks, breakfast cereals and crackers.
Why it matters: Children’s brains need at least 130 grams of glucose per day to function, which is equivalent to 1 French bread + 2 tablespoons rice + 1 bean ladle + 1 cup of juice orange + 1 medium cooked potato. Adults need 330 grams. Especially for children under 5, who are in full development, carbohydrates are essential because they give the energy that the body demands in the processes of growth and in the formation of the central nervous system.
Protein, present in grains such as wheat, barley and rye, has become popular as an inflammatory substance, which disrupts digestion and makes it difficult to lose weight. Of course there are cases of intolerance when your intake causes discomforts such as gas and bloating. But generally the campaign against him is more linked to good form. “People lose weight when they eliminate gluten foods not because of their withdrawal but because they stop consuming a whole important food group,” explains Elaine. That is where the danger lives. Grains that contain protein are our main source of carbohydrates, which provide energy and fiber. Removing them from the diet almost always increases the intake of fats and decreases that of fiber. This was one of the harms of restricting gluten for children pointed out in an article by pediatrician Norelle Reilly,
Physiotherapist Cristina Franco, 38, was diagnosed with celiac disease a year ago and has since abolished gluten from family meals, although her children, Valentina, 5, and Felipe, 3, do not suffer from the mother’s problem . “Out of the house, they eat normally, since the restriction is mine, not theirs. I think it is important to socialize and not impose diet. “Celiac disease is a condition of permanent intolerance to gluten, which affects 1% of adults and children around the world. It is the only situation where the protein needs to be completely withdrawn from the food.
Why It Matters: Gluten as a protein has no biological value to the body. But the grains, pastas and breads in which it is present are sources of fiber, which regulates the intestinal tract, prevents inflammatory diseases, lowers cholesterol and diabetes, and gives satiety. The preference should be for whole foods, which, unlike the refined, maintain the fibers, vitamins and minerals. One hundred grams of white rice has 0.4 g of fiber, while the same amount of the integral has 1.8 g. Children up to 2 years old need 5 g of fiber per day. From the second year of life, the calculation is 5 g + the age. At 3 years, for example, they are 8 g (5 g + 3).