A varied menu can help prevent future eating disorders in children | Press

São Paulo, February 2016 – Including a variety of foods in children’s diets can encourage healthier eating habits in the future. That’s not exactly new. However, what often goes unnoticed is that, in practice, the perception of different tastes – bitter, sweet, umami, sour, and salty – can play a key role in shaping individual food preferences and in the development of chronic diseases related to nutrition.

The habit of repeatedly offering the same foods to children may lead to serious problems later in life. One possible outcome is the development of “childlike palates” in adulthood – people known as picky eaters who only eat certain types of food.

To avoid this, it is essential that caregivers pay attention from an early age to providing a varied diet. With a diverse menu, children can become more open to all tastes and learn to make healthier choices. “A colorful and balanced plate, with fruits and vegetables, can provide the vitamins and minerals necessary for growth. Menus that allow for the perception of the five basic tastes can increase ingredient diversity and consequently lead to a healthier diet,” explains nutritionist Mariana Rosa, coordinator of the Umami Committee.

Food science expert Dr. Hellen Maluly, from the University of Campinas (Unicamp), highlights the importance of physical activity and warns that excessive consumption of high-calorie foods rich in fat, salt, and sugar—along with a sedentary lifestyle—has become common among children. “Foods with overly intense tastes can dull the sensitivity of taste buds and provide too many calories that, if not burned off, can harm children’s health,” she adds.

Fun and nutritious menu

Getting children interested in certain types of food isn’t always easy, but the secret to success might lie not only in taste, but also in other senses: sight, smell, and touch.

A good tip is to use creativity to make meals more visually appealing. You can serve foods in playful, fun shapes (like “little trees” of broccoli and cauliflower or star-shaped carambola), include whole-grain carbohydrates (for instance, colorful rice made with carrot or beet broth), baby carrots, cherry tomatoes, sliced seedless fruits, or even tell stories during meals. Adding herbs can also create pleasant aromas that encourage children to eat more nutritious foods. In this way, kids will associate these foods with enjoyable moments, reducing rejection.

Umami-rich foods such as tomatoes, peas, spinach, and meats in general can be great allies — they not only add flavor but also color and appeal to the plate

Suggested umami-based menu for kids

Breakfast: assorted light cheeses or cold cuts served with whole-grain bread, plus cereals and milk.
Lunch: various meats such as steak, chicken, or grilled/baked fish. Add mushrooms, tomatoes, and herbs whenever possible.
Snack (morning/afternoon): similar to breakfast, with some variations, such as a small portion of cheese bread, preferably made with light cheese – a great lunchbox option.

The foods listed above are umami (except for whole-grain bread and cereals) and should be complemented with other items for more variety, such as fruit and other vegetables. Learn more about umami foods and substances.

Note: If the child has any food allergies or restrictions, pediatricians and nutritionists should be consulted.

UMAMI
It is the fifth basic taste of the human palate, discovered in 1908 by Japanese scientist Kikunae Ikeda. It was scientifically recognized in 2000, when researchers at the University of Miami found specific receptors for this taste on taste buds. The amino acid glutamic acid and the nucleotides inosinate and guanylate are the main Umami substances. The two key characteristics of Umami are increased salivation and the lingering taste that lasts for a few minutes after eating. To learn more, visit portalumami.com.br.