2. Growing healthy kids and teens
We all want the best for our kids.
With healthy and positive encouragement and guidance, healthy foods and exercise are essential.
We are setting the standards for a lifetime of good health.
Any parent will tell you that looking after a child means parents take on a whole range of duties - encouraging, guiding and lots of love and care.
Part of growing healthy kids into healthy adults is guidance on good physical and mental health. A major part of this is diet and exercise.
Often, the hectic pace of 21st century living means finding time to prepare home-cooked meals all of the time difficult. Yet good nutrition is a must for healthy growth and development and good health that lasts.

3. Good growth and good health
Children grow fast and have high needs for good quality nutrients.
Kids have relatively small tummies so they need concentrated goodness from healthy foods and drinks.
Growth in the teenage years calls for higher nutrition needs during the transition into the adult years.
Children don’t grow at a slow and steady pace – weeks or months of slow or steady growth are interspersed with growth spurts. Encouraging good nutrition every day can help to provide the nutrients needed for growth and also encourage the body to store nutrients like iron, for periods of rapid growth.
Their high needs for nutrients coupled with small tummies and sometimes busy schedules mean that children need nutritionally dense food in order to boost their growth and development.
Physical maturity is reached at around 17 years or so. However, the body has a high metabolic rate and teens continue to need good quality nutrients.

4. What is a healthy diet?

5. Key nutrients for kids Vitamin D Vitamin B12
Significant problem amongst high-risk groups.
Aids absorption of calcium for strong bones and.
Shortage leads to bone deformities.
Vitamin B12
Large and complex needed for healthy blood and development and growth of the brain.
Found in dairy, meat, fortified cereals and yeast extract e.g. Marmite (not Vegemite).
Vitamin D. Despite the level of sunshine in Australia and New Zealand a sizeable number of our children are not getting enough of what is known as the sunshine vitamin. One study published in the Medical Journal of Australia found Vitamin D deficiency to be a significant problem in Australia amongst known high-risk groups. The scientists called for public health measures to prevent, identify and treat D deficiency. Most of our vitamin D is made by the action of sunlight on the skin – just 10 per cent comes from foods. Vitamin D helps the body absorb calcium which is vital from strong bones and teeth. A shortage of vitamin D can lead to bone deformities such as rickets in children.
Vitamin B12. This is a large and complex vitamin and requires a special substance secreted by the body to absorb it. Breastfed babies may begin life low on vitamin B12 if their mother is low on it. Babies and children who are vegan are also at special risk of being low in vitamins B12 and also if he or she has problems absorbing nutrients.

6. Key nutrients for kids Iron Calcium
Component of oxygen-carrying haemoglobin
Drinking too much milk (which is very low in iron) can displace appetite for iron-rich foods.
Calcium
Gives bones and teeth their strength.
Almost 60 per cent of children aged 9-16 years don’t consume enough.
Iron. Iron is needed for healthy blood and as children grow, they need plenty of iron to make blood and muscle. Low levels of iron deficiency can affect memory, concentration and physical performance. Incidence of iron deficiency. Find iron in meat, liver, wholegrains and pulses.
Calcium. Calcium is the main mineral that gives bones and teeth their strength. Getting enough calcium in childhood is important because it protects the bones and the skeleton by encouraging its maximum density. Find calcium in dairy products, calcium-enriched soya products including some tofu and canned salmon. In order for the body to absorb calcium, it needs vitamin D.

7. Key nutrients for kids Zinc Iodine
Needed for healthy immunity and wound healing
Deficiency reduces ability to fight infections.
Iodine
Essential for thyroid hormones which lead growth and development
Deficiency early in childhood is linked with poor educational performance.
Zinc. Essential for growth and development. Zinc is also involved in strengthening the immune system and wound healing; deficiency reduces young children’s ability to fight infections. Together with vitamin B6, zinc helps to metabolise (use) essential fatty acids including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Find zinc in liver, seafood, meat, eggs, dairy products, wholemeal cereals, white beans and nuts.
Iodine. Iodine is needed to make the thyroid hormones which control growth and development. Today’s children seem to be getting lower intakes of iodine from foods. Could be due to eating too many processed foods (many manufacturers don’t use iodised salt), and a possible reduction of iodine levels in soil. The move away from iodine-based disinfectants by the dairy industry means there is less iodine in dairy products now, too. So, mild iodine deficiency is common in Australia particularly the southern parts.
Incidence of vitamin D deficiency rickets among Australian children: an Australian Paediatric Surveillance Unit study. Craig F Munns, et al on behalf of the APSU Vitamin D Study Group. Med J Aust 2012; 196 (7): Accessed on Available from:
Aggarwal R, Sentz J, Miller MA, 2007, Role of Zinc Administration in Prevention of Childhood Diarrhea and Respiratory Illnesses: A Meta-analysis, Pediatrics, 119: Accessed on 18 May Available from:
Are Australian children iodine deficient? Results of the Australian National Iodine Nutrition Study. Mu Li, et al. Med J Aust 2006; 184 (4): Accessed on 10 May Available from:

8. One study of school children in New South Wales showed that 17
One study of school children in New South Wales showed that 17.1 per cent of children were overweight and 5.8 per cent were obese .
Being overweight happens when too many calories are coming in and not enough are being burned as energy. With so many calories being consumed, overweight is traditionally thought of as a condition of over nutrition. Yet overweight kids may actually be malnourished!
A recent study found a group of schoolchildren in New South Wales were one to two centimetres shorter than their counterparts. The findings suggest that the types of food eaten by overweight children provide plenty of fats and calories but may not provide enough of the vital nutrients needed for healthy growth and development.
So, as well as offering a mixed diet, child size portions are important – around a third or a quarter of a healthy adult-sized portion is about right.
SPANS 2012 NSW Schools Physical Activity and Nutrition Survey. Accessed on 18 May Available from: (
Letter to the Editor. MJA Vol July Accessed on 18 May Available from:

9. A supplement may be recommended if:
Your child:
Doesn’t eat a balanced/wide choice of foods daily.
Plays physically-demanding sports regularly.
Is vegan (iron/B12 supplement may be required).
Has food allergies (e.g. cow’s milk intolerance) or a medical condition (e.g. digestive problems).
Eats fast (fatty/sugary foods) often and drinks lots of fizzy drinks.
Check with your doctor before starting your child on any supplements.
A wide ranging nutritional supplement may be a good idea for a number of reasons.
For example, does your child always eat:
A diet that’s well balanced focuses on healthy, nutrient dense foods made from fresh ingredients. Fussy eating or limited food intake limits the nutritional quality of the diet?
Being very physically active means that children require added nutrients to make up for losses during strenuous exercise and to accommodate healthy growth.
Fast foods tend to be high in fat and/or sugar and low on fibre and vitamins. The occasional take away is fine but it’s important not to rely on fast foods regularly. These foods actually draw upon the body’s store of nutrients so that they can be used properly.
Is a strict vegetarian i.e. does not eat any eggs or milk. In this case, an iron supplement and/or a B12 supplement may be required, too.
Drinks a lot of fizzy drinks, which can leach vitamins and minerals from their bodies.
Food allergies such as cow’s milk intolerance means that your child required specialised dietetic advice in order that their diet is nutritionally complete. may need extra calcium)
Children with a chronic medical condition such as asthma or digestive problems. Check with the doctor before starting your child on any supplements.

10. Basics for Kids : USANA’s UsanimalsTM
A balanced formula: vitamins, minerals & antioxidants
Supports immune health (vitamins D and C, selenium, zinc)
Strengthens bones (calcium, magnesium and vitamin D)
Supports energy production (B vitamins and iron) Nurtures growth and development (zinc and iodine)
Aids metabolism of omega-3s (B6 and zinc).
If your child could benefit from a vitamin and mineral supplement, a food supplement such as Usanimals could be a good option.
Taste appeal. Any parent will tell you that taste is important where it comes to children’s’ foods and supplements, too; try a chewable tablet if your child doesn’t like taking tablets or liquid. Formulated for children aged two to 12 years.
Usanimals is a wide ranging mix of vitamins, minerals and plant pigments.
Supports the immune system.
Provides minerals and vitamins for strong bones, teeth, muscles and joints
Contains B group vitamins with iron and selenium.
Nurtures normal growth and development with iodine and zinc
No artificial flavours and sweeteners and suitable for vegetarians.
It contains vitamins B6 and zinc which aid the metabolism of omega-3s – another nutrient the vast majority of children don’t consume enough of from the diet.

11. USANA’s UsanimalsTM
Easy-to-eat chewable tablets with fun animal shaped prints
Free of artificial flavours and sweeteners
Offer a Usanimals tablet at the end of a meal – it contains fat-soluble vitamins like vitamin D which can only be absorbed with food.
If your child could benefit from a vitamin and mineral supplement, a food supplement such as Usanimals could be a good option.
Taste appeal. Any parent will tell you that taste is important where it comes to children’s’ foods and supplements, too; try a chewable tablet if your child doesn’t like taking tablets or liquid. Formulated for children aged two to 12 years.
Usanimals is a wide ranging mix of vitamins, minerals and plant pigments.
Supports the immune system.
Provides minerals and vitamins for strong bones, teeth, muscles and joints
Contains B group vitamins with iron and selenium.
Nurtures normal growth and development with iodine and zinc
No artificial flavours and sweeteners and suitable for vegetarians.
It contains vitamins B6 and zinc which aid the metabolism of omega-3s – another nutrient the vast majority of children don’t consume enough of from the diet.
*Suitable for vegetarians. Vitamin supplements should not replace a balanced diet. USE ONLY AS DIRECTED. ALWAYS READ THE LABEL. This product contains selenium which is toxic in high doses. A daily dose of 150 µg for adults of selenium from dietary supplements should not be exceeded. Contains sugars. Choking hazard – not suitable for infants or toddlers less than 2 years old. Suitable for 2 to 12 year olds.

12. Teenage health Huge changes – physical, emotional and sexual.
Teenagers were made to push their boundaries – it’s a sign of increasing independence.
Infamous for their erratic/fast-food eating habits
Nutritional deficiencies – can you tell?
A daily nutrition supplement may help to bolster teens’ growing needs.
Huge changes are occurring physically, emotionally and sexually.
It’s natural and normal for teenagers to gradually make more and more personal decisions as they enter the adult years.
Erratic eating, fast food choices and drinking soda (and alcohol) is common. This combined with the fact that teenagers are still growing means even greater need for good quality nutrients and prevent dietary shortages.
Nutritional deficiencies are hard to spot but look out for irritability, sleep problems (some would say these are normal traits for teenagers!) and frequent colds and flu.
Encouraging good nutrition, regular exercise and a daily nutrition supplement may help to boost your teens’ growing needs.

13. Teens could be low on… Iron
Girls – blood losses due to menstruation trigger higher needs of iron. Combine this with fussy eating and your teen girl could be short on iron.
Boys – growth of muscle increases boys’ needs for iron.
Good iron sources include beef and other meats, turkey, spinach, beans, dried fruit, fortified breakfast cereals.
Some of the key nutrients that teenagers could be low on are:
Iron
Iron deficiency is a risk in teens, especially for girls once they begin to menstruate. Boys can be short of iron due to high needs especially if they are physically active and/or laying down large amounts of muscle.
A sign of iron deficiency is lethargy and difficulty in concentration. Good sources include beef and other red meats, turkey, pork, spinach, beans, and prunes.

14. Teens could be low on… Zinc
Over three quarters of girls aged years take less than the recommended daily intake (RDI) of zinc according to the Australian Bureau of Statistics.
Important for immune function
Seafood and nuts are good sources.
Zinc
The Australian Bureau of Statistics reports that zinc intake is less than the recommended daily intake (RDI) three quarters of girls aged years. Zinc is a key component of a healthy immune system.

15. Teens could be low on… Calcium
Bone continue to gain strength until the eagerly twenties so teenage years are critical time for strengthening the skeleton
Most girls aged 14–16 (82–89%) and nearly half of boys (44%)don’t consume enough calcium.
Dairy and calcium-enriched soya products are good sources.
Calcium
Until the early twenties, the body continues to add calcium to bones, making them dense and strong. Getting enough calcium is critical to the production of strong healthy bones, particularly in periods of rapid growth.
One major study found girls aged 14–16 years appear to be most at risk of not meeting their dietary requirements for calcium (82–89 per cent did not meet the estimated average requirement (EAR)). Similarly, 44 per cent of boys aged 14–16 years were did not reach their EAR for calcium.

16. Teens could be low on… Magnesium Antioxidants
Over half of teens (56%) don’t consume enough.
Works with calcium for strong bones
Find it in almonds, peanuts baked potatoes (with skin) beans, rice, yogurt and fortified cereals.
Antioxidants
Most kids don’t eat enough vegetables which are rich in health-giving antioxidants (can also protect young skin).
Magnesium
Another nutrient found to be potentially at risk – over half of teens (56 per cent) did not meet the EAR. Magnesium is needed for healthy bones and immune function.
Antioxidants
Do your teens eat the recommended two and five fruits and veggies daily? The majority of the school students don’t. Fruits and vegetables are bursting with health-boosting antioxidants. Antioxidants such as quercetin (found in apples grapes and cabbages), green tea, and proanthocyanidins from grape seed extract can help to protect youthful skin from oxidative stress. Lutein is a key ingredient for healthy eyes.
National Nutrition Survey: Selected Highlights, Australia, Accessed on 18 May Available from:
2007 Australian National Children’s Nutrition and Physical Activity Survey. Accessed on 18 May Available from:

17. Teen essentials: USANA’s Body Rox™
Specifically formulated for teenagers and contains:
B group vitamins to support normal energy production and stamina
Calcium + magnesium for healthy bones and teeth
Antioxidants including lutein for healthy eyes
Helps compensate for teens’ erratic eating habits
Suitable for vegetarians.**Vitamin supplements should not replace a balanced diet USE ONLY AS DIRECTED. ALWAYS READ THE LABEL. This product contains selenium which is toxic in high doses. A daily dose of 150 µg for adults of selenium from dietary supplements should not be exceeded.
Specially formulated to support teens’ nutritional needs and given their erratic eating habits, BodyRox is a great supplement. It even contains antioxidants for healthy skin!

18. References
2007 Australian National Children’s Nutrition and Physical Activity Survey – Main Findings. The Commonwealth Department of Health and Ageing, the Department of Agriculture, Fisheries and Forestry, and the Australian Food and Grocery Council. The National Health and Medical Research Council (NH&MRC), Nutrient Reference Values for Australia and New Zealand. Canberra: Australian Government Publishing Services 200. Accessed on 18 May Available from:
Incidence of vitamin D deficiency rickets among Australian children: an Australian Paediatric Surveillance Unit study. Craig F Munns, et al on behalf of the APSU Vitamin D Study Group. Med J Aust 2012; 196 (7): Accessed on Available from:
Aggarwal R, Sentz J, Miller MA, 2007, Role of Zinc Administration in Prevention of Childhood Diarrhea and Respiratory Illnesses: A Meta-analysis, Pediatrics, 119: Accessed on 18 May Available from:
Are Australian children iodine deficient? Results of the Australian National Iodine Nutrition Study. Mu Li, et al. Med J Aust 2006; 184 (4): Accessed on 10 May Available from:
SPANS 2012 NSW Schools Physical Activity and Nutrition Survey. Accessed on 18 May Available from: (
Letter to the Editor. MJA Vol July Accessed on 18 May Available from:
National Nutrition Survey: Selected Highlights, Australia, Accessed on 18 May Available from:
2007 Australian National Children’s Nutrition and Physical Activity Survey. Accessed on 18 May Available from:
National Nutrition Survey: Selected Highlights, Australia, Accessed on 18 May Available from: