IN THIS ISSUE:
Nutrition 101: Water
ASK CONNIE: Finger Foods for Toddlers
NEWS IN BRIEF:
More Kids are Overweight
"Kids First" in Rhode Island
Preschool Health Education Program

"Thirst is not always a good indicator of fluid need, especially when an individual has been exercising or working in a warm environment."

NUTRITION 101: Water
Sixth in a series of six nutrition primers

The biggest component of the human body, water is the most indispensable nutrient. A complete lack of fluids will result in death within a few days. In the body, water transports essential cargo - nutrients and oxygen - to even the most remote body locations, even as it carries out and excretes waste products. Body water protects organs, lubricates joints, regulates temperature and provides the backdrop for the body's many chemical reactions.

A minimum of two quarts of fluid are recommended daily. Fluid sources include many foods (e.g. crunchy fruits and veggies and "liquid" foods such as soup or pudding) as well as water, milk, 100% fruit juice and other beverages. (Caffeine-containing beverages and alcohol actually promote fluid loss through their diuretic action). It's important to drink regularly and not rely solely on the thirst mechanism. Thirst is not always a good indicator of fluid need, especially when an individual has been exercising or working in a warm environment.

Hard water, found in shallow ground, is better for health and provides small amounts of calcium and magnesium. Soft water, which comes from deep wells or artificial softeners, is not a good choice for drinking water. Soft water leaches lead, cadmium and other contaminants from pipes and is a source of sodium.

The younger the child, the more critical the need for fluids. Infants, with 75% of their body weight as water, need the most fluid relative to their body size. One reason is that the kidneys of infants and young children have not developed the capacity to quickly adjust to extremes in body water. It's no coincidence that breast milk, a newborn's sole food, is packaged in a liquid form.

Under normal, room-temperature conditions, a 22 pound one year-old needs about 4 1/2 cups of fluid daily, a 44 pound preschooler requires between 6-7 cups daily, while a 70 pound school-aged child requires 7-8 cups fluid each day. Children should be offered fluids often, since the thirst mechanism doesn't kick in until a child is already mildly dehydrated.

Keep in mind that these figures are averages and an individual child's fluid mileage is certain to vary. Intestinal illness (vomiting and diarrhea), fever, heat stress or physical activity all result in a loss of liquids. Dehydration among young children can quickly turn serious so it's important that parents are aware of the early signs of fluid loss, including fewer diapers or infrequent urination, dark, concentrated urine and a tongue which appears "coated" rather than wet looking. As dehydration progresses, the eyes may appear sunken, and a child may feel nauseous, experience muscle cramps and pain or complain of clammy skin and a throbbing heart. At this stage, immediate medical attention is necessary.

"While mashed potatoes, puddings and pasta with marinara sauce make for a messy mealtime scene, it is important to allow children this age to develop self-feeding skills."

ASK CONNIE: Finger Foods for Toddlers

Q. I am frequently having parents ask for a general list of finger foods for children around a year of age. Do you have a good reference or list that you wouldn't mind sharing?

A. Anyone who has ever fed a one-year old knows that virtually all foods fall into the finger food category! While mashed potatoes, puddings and pasta with marinara sauce make for a messy mealtime scene, it is important to allow children this age to develop self-feeding skills. As young toddlers become more comfortable with feeding themselves, parents and caregivers can introduce spoons and toddler-safe forks. Below are examples of suggested finger foods by food group. It is extremely important to avoid foods that could lodge in the throat so do not serve foods such as whole grapes, hot dog chunks, popcorn, peanut butter, nuts and hard pieces of fruit and vegetable to young toddlers, unless they are cut into very small pieces.

GRAINS
toast wedges, tortilla strips, cooked pasta, rice, crackers, French toast strips, bite-sized pieces of waffles or pancakes, cheerios

VEGETABLES
soft, cooked bite-sized pieces of potato, sweet potato, squash, carrots, green beans, broccoli and cauliflower, cooked peas, fresh tomato slices, avocado slices

FRUIT
peeled bite-size pieces of ripe fruit such as banana, pear, peach, plum, apricot, mango and melon (no seeds), blueberries, canned fruits ("light" or canned in juice)

PROTEIN
flaked tuna, cooked beans, scrambled egg chunks, small chunks of tender meat or chicken, tofu chunks

DAIRY
cheese slices or small cubes of soft cheese (hard cheese can pose a choking hazard)

MIXED FOODS
bite sized pieces of family foods such as lasagna, stews, stir-fried dishes, casseroles and soups (use a slotted spoon to remove just the solid portion of a soup)

News in Brief

MORE KIDS ARE OVERWEIGHT
The latest findings from CDC's National Health and Nutrition Examination Survey show that more and more children and teens are overweight, continuing the pattern the survey documented over the past two decades when the number of overweight children and teens nearly doubled. The initial results for 1999 show 13 percent of children ages 6 to 11 are overweight, up from 11 percent in the previous NHANES survey conducted from 1988 to 1994. The number of overweight teens ages 12 to 19 increased from 11 to 14 percent in the same time period. FMI, visit http://www.cdc.gov/od/oc/media/pressrel/r010312b.htm

"KIDS FIRST" IN RHODE ISLAND
Kids First and its partner, the RI Team Nutrition Training Institute, are dedicated to their mission: "Safeguarding the nutritional well-being of Rhode Island's children." This comprehensive public/private partnership serves as an exemplary model for other states. Chefs, nutritionists, master gardeners and physical activity professionals are involved in the classroom, cafeteria and after school programs. Visit the Kids First website at http://www.kidsfirstri.org to learn more about this exciting nutrition education initiative.

PRESCHOOL HEALTH EDUCATION PROGRAM
Christine L. Williams, MD,MPH directs the Healthy Start program for preschool health education. According to Williams, "It is a wonderful new comprehensive (12 unit) health and nutrition curriculum with posters, music tape, cook's manual and knowledge quiz (on CD-ROM). Healthy Start was developed by health experts with funding from a federal grant and evaluated over 3 years in preschool centers. Teacher training and consultation are also available." FMI, visit http://www.Healthy-Start.com

©2001, by Connie Evers, All Rights Reserved. There is a modest reprint fee for reproducing the material in this newsletter in either print or electronic publications. Please send an email to reprint@nutritionforkids.com for details and rates.