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Eat smart: beat hidden hunger

October 25, 2014 03:36 pm | Updated May 23, 2016 07:41 pm IST

With children becoming exceedingly picky about their food, micronutrient deficiencies are not immediately visible,says Dr. Sanjeev Bagai.

With children becoming exceedingly picky and calorie-dense and nutritionally-deficient foods becoming easily accessible, many of them develop micronutrient deficiencies. File photo

Ten-year-old Rahul loved to eat. Like other children of his age, Rahul often gorged on fast food. And then his parents complained that he’d become very lethargic and had stopped taking an interest in his studies or extracurricular activities. His concentration was poor and attention span short. The health report revealed nutrient deficiency, which surprised his mother. He had been a chubby child even as a toddler and everyone assumed he was ‘healthy’.

This is not an isolated case. Many assume that if a child is plump, he/she is healthy. But this may not be true. With children becoming exceedingly picky and calorie-dense and nutritionally-deficient foods becoming easily accessible, many of them develop micronutrient deficiencies. In fact, micronutrient deficiencies are called hidden hunger since the effects are not immediately visible. Here is all you need to know about micronutrients.

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What are micronutrients?

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Micronutrients are a group of nutrients like vitamins and trace minerals that are required in small amounts for normal growth and development.

Why are they needed?

These enable the body to produce enzymes, hormones and other essential substances. They also play a central role in metabolism and in the maintenance of tissue function.

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Why is micronutrient deficiency a problem?

While short-term deficiency can be rectified with a nutritious diet, long-term deficiency can lead to impaired cognitive and physical development. Micronutrient deficiency increases the risk of infection and death from diarrhoea, measles, malaria and pneumonia in childhood. A nutrient-deficient diet can lead to diminished intellectual ability and work capacity in adulthood.

How to identify if a child is suffering from micronutrient deficiency?

Unexplained tiredness, sluggishness, poor concentration and lack of interest in sports are some of the danger signs.

How can you ensure a child has enough micronutrient-rich foods?

Apart from ensuring that the child eats properly, it is also important to understand that the quality of the food matters.

Including fortified foods and beverages is a good way to fill nutritional gaps.

Sample menu

Meals for one day with all the necessary micronutrients:

Breakfast: Vegetable Poha/Vegetable Upma/Tomato cheese sandwich/Spinach dosa + one banana/apple/orange/guava/ any other fruit + Fortified beverage

Mid-morning snack: Milk shake/Lassi/ Fruit Smoothie/Fruit juice + four to five almonds/walnuts

Lunch: Dal + vegetable curry + chapatti, rice + curd + vegetable salad

Tea: Fortified Beverage + Vegetable sandwich/Paneer cutlet/Tomato- Capsicum Pasta

Dinner: Dal/Paneer Preparation/Non- Vegetarian preparation + vegetable curry + chapatti, rice + vegetable salad

Bed time: Milk

Foods rich in micronutrients:

1) Green leafy vegetables such as cabbage, broccoli and spinach

2) Tomatoes

3) Oranges

4) Red grapes

5) Pomegranates

6) Nuts

7) Whole grains

8) Sea food

9) Red meat

10) Potatoes

11) Milk, curd, cheese and other dairy products.

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