Vitamins and supplements: Part of healthy diet...

A recent study conducted by the US Department of Agriculture (USDA) found that only 1 percent of children ages 2 to 19 meet all the daily dietary requirements. The average diet of a child consists of 150 pounds of refined sugar, 135 pounds of additives, and 10 pounds of food coloring per year. The incidence of autism, Attention Deficit Hyperactivity Disorder (ADHD), sensory processing disorders, and other behavior and learning disorders are rising at alarming rates. Many of the symptoms of ADHD such as irritability, mood and behavior changes, poor attention/concentration, depression, anxiety, sleep disturbances, and loss of appetite are the same symptoms of a child with a nutritional deficiency. Fortunately, there are some quick and easy changes we can make for our children in order to decrease the possibility of developing nutritional deficiencies, and thus improve their health, wellness, and learning capacities.

Step 1: Eliminate synthetic food additives – this includes artificial colors, artificial flavors, artificial preservatives, artificial sweeteners
Limit trans fat – found in partially hydrogenated oils
Limit highly processed foods – these foods are higher in fat, salt, and sugar; may contain trans fat and additives
Limit exposure to pesticides – buy organic whenever possible
Avoid refined sugar – eliminate foods with high fructose corn syrup (chemically processed corn syrup)

Step 2: Make Healthy ChoicesChildren should eat three meals and two to three small snacks per day. The types and amounts of food children need each day include: two to three servings of milk, yogurt and cheese; three to five servings of vegetables; two to four servings of fruit; six servings of bread, cereal, rice and pasta; two to three servings of meat, poultry, fish, eggs, beans, and nuts. Cardon Children’s Medical Center provides nutrition counseling and weight management for children and families.
Choose the following proteins: lean meats/poultry, fish, eggs, yogurt, cheese, milk, tofu, beans, nuts, seeds, grains, peas
Choose complex carbohydrates: brown rice, corn, whole grains, peas, lentils
Choose more fibrous foods: vegetables, fruits with skins, peas, soybeans, oats, barley, beans, whole grain products, bran, seeds
Choose healthy fats: Monounsaturated fat (olive/peanut/soybean/canola oils, avocados, olives, and most nuts); Polyunsaturated fat (fish, vegetable oils including safflower, corn, sunflower, soy, and peanut oils); Omega-3 fatty acids (fish, flaxseeds/oil, walnuts)
Choose water over other beverages, especially those with sugar
Supplement micronutrients-vitamins/minerals as needed; see below

Step 3: SupplementVitamin/Mineral SupplementOur bodies need micronutrients, also known as vitamins and minerals, in small amounts for normal growth, function, and health. Vitamins and minerals are critical for brain development and function, regulating cell and tissue growth, processing and eliminating toxins from the body, maintaining a healthy gastrointestinal tract, supporting immune system function, converting protein/carbohydrates/fat into energy, providing structure to our bones, and formation of blood. Our bodies don’t make most of these micronutrients, so we have to get them from the food we eat or take them as a dietary supplement.How to choose a vitamin/mineral supplement:1. Check quality control procedures: US Pharmacopeia (USP), the National Sanitation Foundation International (NSF), and Consumer Lab. These are independent labs that perform extensive testing in order to ensure the quality of the products.2. Choose a broad spectrum product including: Vitamin A, C, D, E, B1/2/3/5/6/12, folic acid, biotin; minerals-calcium, magnesium, zinc, selenium, manganese, chromium, and molybdenum.3. Make sure it provides at least 100 percent of the recommended daily allowance (RDA).4. Avoid products with artificial colors/flavors, additives, common allergens (wheat, milk, egg, soy, corn).5. Buy from a reputable company.Omega-3 Fatty Acid Supplement:Essential Fatty Acids (EFA) are necessary fats that our bodies cannot make and must be obtained through our diet. Deficiencies in Omega-3 fatty acids, specifically, EPA and DHA have been linked to autism, dyslexia, ADHD, dyspraxia, depression and anxiety. Research has shown that children whose diets were supplemented with omega-3 fatty acids showed improved attention, learning and behavior. There are two groups of EFAs: Omega-3 and Omega-6. They are both critical to the health and development of the brain and body. Most children consume too much Omega-6 through grain-fed livestock and vegetable oil, and consume little if any Omega-3 (EPA/DHA form) found in fish. Omega-3 can be broken down into three forms: ALA, EPA, and DHA. The ALA form is a plant derived Omega-3 fatty acid found in flaxseed oil, canola oil, soybean oil, walnuts. Unfortunately, our body has to convert this type of Omega-3 into EPA and DHA in order for it to be useful for brain, vision, and body function. On the other hand, EPA directly increases blood flow, influences hormones and immune system, affects brain function, while DHA directly supports neurotransmission which impacts learning and memory, and is also a major structural component of the brain and eyes.How do we add more Omega-3 ALA to our diets?Consuming the following: flaxseeds, flaxseed oil, canola oil, soybean oil, walnutsHow do we add more Omega-3 EPA and DHA to our diets?
Eating more fish
Dietary Supplements: Omega-3 Enriched Eggs, Fish Oils, Soft Gel supplements, CoromegaHow much Omega-3 fatty acid should our children be consuming on a daily basis? There currently is no Recommended Daily Allowance (RDA) for Omega-3 fatty acid intake.

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