16 Child<strong>care</strong>TODAY • SUMMER/BACK TO SCHOOL 2012
Ontario’s Child<strong>care</strong> IndustryHealth, Safety & NutritionFOR A HEALTHIER DIET, JUST ADD WATERBy: Maria Dicresce-Niles, Nutritionist, Food For Tots.with files from www.Healthylicious.caWhen summer is <strong>in</strong> full sw<strong>in</strong>g and the weather ishot and humid, it’s easy to remember to makesure young <strong>child</strong>ren stay hydrated and getenough fluids dur<strong>in</strong>g the day. On cooler days, it’s easy to<strong>for</strong>get, but it is just as important, because <strong>child</strong>ren maybe more <strong>in</strong>cl<strong>in</strong>ed to be active. Many young <strong>child</strong>ren loveto dr<strong>in</strong>k juice and milk, which is great, but water is thebest way <strong>for</strong> both <strong>child</strong>ren and adults to stay hydrated.Water is very important <strong>for</strong> our bodies because it is vital<strong>for</strong> bodily functions – it carries waste away <strong>in</strong> ur<strong>in</strong>e andallows sweat<strong>in</strong>g to cool the body temperature down. Thebonus is that it doesn’t conta<strong>in</strong> any empty calories, so itis a safe and wise choice <strong>for</strong> all <strong>child</strong>ren.When <strong>child</strong>ren are small, it can be tricky to tell ifthey’re gett<strong>in</strong>g enough water. Usually by the time ayoung <strong>child</strong> says he or she is thirsty, a level of dehydrationmay already be beg<strong>in</strong>n<strong>in</strong>g to occur. It’s also importantto understand that young <strong>child</strong>ren feel th<strong>in</strong>gs differentlythan adults, so they cannot always tell they are thirsty.Children may perspire very little or not at all, so parentsand <strong>care</strong>givers need to be aware of the warn<strong>in</strong>g signsthat a <strong>child</strong> may be dehydrated. Some of the earlysigns <strong>in</strong>clude sleep<strong>in</strong>ess and lack of energy, irritability,cry<strong>in</strong>g, dry lips or tongue, constipation, sunken eyes ora sunken fontanel – the soft spot on top of the head ofnewborns. If you or a parent are ever concerned that ayoung <strong>child</strong> is dehydrated, yet will not dr<strong>in</strong>k anyth<strong>in</strong>g,contact a doctor or pediatrician immediately.You may also wish to share with parents this easyway to tell if a <strong>child</strong> needs to dr<strong>in</strong>k more water as partof his or her daily rout<strong>in</strong>e. Tell parents to pay attentionto the colour of their <strong>child</strong>’s ur<strong>in</strong>e. If it is dark yellow, itusually means the <strong>child</strong> is not gett<strong>in</strong>g enough water.Ideally, it should be colourless or a very light yellow andthere should be no odour.In addition to encourag<strong>in</strong>g their <strong>child</strong>ren to dr<strong>in</strong>kmore water, parents can make a po<strong>in</strong>t of <strong>in</strong>clud<strong>in</strong>g waterrichfoods <strong>in</strong> <strong>child</strong>ren’s diets. Many fruits and vegetablesare high <strong>in</strong> water. Cantaloupes and apples are 85% water,sp<strong>in</strong>ach is 90% water and lettuce is 95% water. Milk is agood source of water s<strong>in</strong>ce it conta<strong>in</strong>s 88% water. Parentscan also add water to <strong>child</strong>ren’s fruit juice. A mix that is50% to 75% water can provide enough fruit flavour toentice <strong>child</strong>ren who don’t like dr<strong>in</strong>k<strong>in</strong>g straight water.Parents may also try offer<strong>in</strong>g <strong>child</strong>ren seasonalbeverage options, such as frozen juice popsicles <strong>in</strong> thesummer and warm apple cider <strong>in</strong> w<strong>in</strong>tertime. Mostsupermarkets sell fresh-pressed apple cider <strong>in</strong> theproduce department. It’s naturally sweet, packed withvitam<strong>in</strong>s and can be made a special treat by add<strong>in</strong>g ap<strong>in</strong>ch of c<strong>in</strong>namon.NO MATTER WHAT THE WEATHER,BE HYDRATION-WISEChildren who are underweight or obese aremore susceptible to dehydration.Some experts believe that low water <strong>in</strong>take andchronic mild dehydration can be contribut<strong>in</strong>g factorsto <strong>child</strong>hood and adolescent obesity, various<strong>for</strong>ms of illness and even some types of cancer.Beware of giv<strong>in</strong>g <strong>child</strong>ren sports dr<strong>in</strong>ks, whichtend to be high <strong>in</strong> sugar and calories. Althoughthey’re often marketed as an essential part ofathletic activity because of their electrolyte content,<strong>child</strong>ren may not need them <strong>in</strong> the quantities<strong>in</strong> which they are packaged. An eightounceserv<strong>in</strong>g is generally sufficient to meet thehydration needs of a <strong>child</strong> exercis<strong>in</strong>g at high<strong>in</strong>tensity <strong>for</strong> 90 m<strong>in</strong>utes.SUMMER/BACK TO SCHOOL 2012 • Child<strong>care</strong>TODAY 17