Sydney, Sep 1 (The Conversation) When discussing children and nuts, some parents react as if I've uttered an expletive, largely due to the association of nuts with two other concerns: fat and fear. Many parents steer clear of nuts, worried about potential weight gain or the risk of dangerous allergies.
However, nuts are beneficial for children, and avoiding them might cause more harm than good.
The Beneficial Fats in Nuts Decades of the diet industry's focus on low-fat foods have led many to believe that all fats are harmful. Yet, this isn't true. Nuts are rich in fats, but they're primarily the healthy kind: unsaturated fats. These fats are advantageous for heart and digestive health and help reduce inflammation.
Nuts provide essential nutrients needed for children's development, such as omega-3 fatty acids, crucial for brain, nerve, and vision development. They are also a rich source of dietary polyphenols or antioxidants, which may offer various health benefits, including cancer prevention.
With their content of fiber, protein, and healthy fats, nuts take longer to digest, helping satisfy children's hunger and keeping them feeling full longer. Interestingly, up to 20% of the energy from nuts isn't absorbed, yet they still contribute to feelings of fullness.
The high fiber in nuts also aids in regular and easier bowel movements for kids.
Therefore, nuts can actually help manage weight in children, with research indicating that consuming more nuts is associated with a reduced risk of being overweight.
Addressing Allergy Concerns While nut allergies are increasingly common and understandably worrisome for parents, research suggests that introducing nuts appropriately from a young age can lower the risk of developing allergies, even for those at high risk, like families with a history of allergies.
One study highlighted that regularly introducing peanuts from infancy lowered the incidence of peanut allergies in adolescence by 71%.
To minimize allergy risks, it's advised to introduce nuts into a child's diet as early as possible, around four to six months of age, using 100% nut spreads to avoid choking hazards.
Begin by applying a small amount of smooth peanut butter on the inside of the lip and monitor for any reactions over 30 minutes. If there's no adverse response, gradually increase the quantity, starting with a ¼ teaspoon. Continue monitoring and progressively increase to ½ teaspoon over time.
If this goes well, incorporate 100% nut butters into your child's diet, increasing weekly. For families with allergy histories, consult a GP before introducing nuts. For any reactions, mild cases might require non-sedating antihistamines, while symptoms of anaphylaxis necessitate immediate medical help and treatment with an EpiPen if available.
Recommendations for Parents Allowing children to enjoy nuts, nature's treats, helps avoid the consumption of unhealthy processed foods. There's no need to restrict their intake, as children are naturally adept at regulating their calorie intake over a day.
Once nuts are no longer a choking hazard (between ages three and five), a large handful daily is recommended. Before this age, they can be consumed as pastes or finely crushed and mixed into food.
Adults often avoid nuts due to their high energy content, fearing weight gain. However, studies suggest these fears are misplaced. Research shows that even substantial servings—up to 100 grams per day—are associated with modest reductions in body weight and fat mass.
Despite current Australian dietary guidelines advising limits on nut consumption, the evidence suggests these should be revised in upcoming updates.
Key Takeaways Nuts are a nutritional powerhouse, but getting kids to consume them can be challenging. Offering a variety of nuts keeps things interesting, so opt for raw or dry-roasted, unsalted options to avoid excess oil and salt.
If initial attempts are unsuccessful, try again, as research indicates children may need eight to ten exposures before accepting new foods. Regularly offer them, encourage tasting, but don’t force consumption.
To incorporate nuts into children's meals and snacks, start with milder varieties such as cashews, almonds, and peanuts, which have a softer texture and sweeter flavor, appealing to younger tastes.
More robust varieties, like walnuts, pecans, and Brazil nuts, can be gradually introduced by mixing them into other foods or incorporating them into baked recipes to balance their strong taste and firm texture.
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