Top 10 Myths About Child Nutrition Debunked

Whenever it comes to child nutrition and diet, it is not uncommon to get bombarded with a number of pieces of advice—from relatives to gossip. And surprisingly, everyone seems to have an opinion on what’s good and what’s not. But did you know that some of the so-called facts might be nothing more than a myth waiting to be debunked?

Read this article to explore the top ten myths about child nutrition and what you need to know.

The classic three meals a day rule may not be beneficial for kids the way you believe. In fact, kids benefit more from smaller and more frequent meals. Since their tummies can’t handle such large proportions of food at a time, especially when they burn off energy too quickly, the better way is to offer snack-size meals loaded with healthy foods throughout the day. This is certainly a better approach to maintaining their energy and mood levels.

The truth is—sugar doesn’t actually cause hyperactivity in kids. In fact, numerous studies have shown that there’s no direct link between sugar and hyperactivity. So, if you notice your child being a little too hyperactive after enjoying a piece of cake, he’s probably excited.

While fats get a bad reputation, they are actually essential for kids brain development and providing energy. Not every fat is bad for your kid. For example, Omega-3s, found in fish, nuts, and seeds, are essential for growing brains. So, if you are picking products after checking the ‘fat free’ label, they might be missing out on some essentials.

Fruit juices may be considered an easy way to get some vitamins into your child’s diet, but they're not a better substitute than whole fruits. A cup of juice can contain as much sugar as a soda, minus the fiber. And this fiber in whole fruits is responsible for slowing down sugar absorption and keeping kids fuller longer. According to the American Academy of Pediatrics, children should have no more than 4-6 ounces of juice per day, based on their age.

While carbs are labeled harmful in many adult diets, for kids, fats are needed for energy, especially considering how active they are. However, you must focus on good carbs—like whole grains, fruits, and vegetables—over processed food options.

While the word ‘organic’ itself sounds healthy, is it really true? While organic foods may have fewer pesticides, it's not necessary that they’re more nutritious than the traditional ones. The fact that matters more is the nutritional content. The key is to prioritize nutritional content over labels.

Low-fat milk has always been considered to be healthier. However, kids under the age of 5 need the fats found in whole milk for brain development and growth. In fact, even the USDA recommends whole milk for toddlers.

Most parents tend to sneak in veggies in something delicious, which eventually sends the wrong message. Instead, kids must know the importance of veggies on their own. The reality is, if they grow up thinking veggies need to be hidden, chances are they’ll avoid it even when they turn adults. The better way is to introduce veggies early and offer them often. 

While multivitamins are beneficial, there’s no way they are a substitute for real food. Most healthy children can get all the nutrients they need from a well-balanced diet. In fact, overloading on vitamins can sometimes do more harm than good, according to Harvard Health.

Milk is certainly a good source for calcium. But its not the only one! Many parents panic when their child doesn’t drink milk regularly. Did you know that they can get calcium from a variety of other foods like leafy greens, tofu, almond milk, and cereals? According to the National Institutes of Health, children between 4 and 8 years old need about 1,000 mg of calcium daily. This requirement can easily be maintained with a balanced diet.

Child nutrition is that aspect that is full of long-standing myths. But it's important to know what truly matters. A balanced diet and good food habits are the key aspects when it comes to raising healthy kids. No single food or meal plan holds all the answers—what matters most is balance and moderation to ensure your kid’s long-term health.