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THE VALUE OF What About Babies, Kids and Teens? Recommendations to take extra vitamins and minerals are not one-size-fits-all. To find a nutrition specialist with CHRISTUS Santa Rosa, visit findachristusdoc.org or call (877) 250-DOCS. Nutrition is particularly important during childhood, when young bodies are growing. But children who consume a balanced diet filled with lean proteins, colorful produce and whole grains probably don't need to take a supplement. In fact, the American Academy of Pediatrics notes that children who take a multivitamin may ingest too much copper, folic acid, iron, selenium, vitamins A and C, and zinc. Babies over four months old, however, may benefit from additional amounts of iron and vitamin D. Talk with your pediatrician about the recommended intake for your infant. Dietary Supplements Eating the recommended daily amount of dairy products, fruits, veggies, nuts and whole grains can sometimes be a lofty task. Many of us may try to ma ke up for the lack of nutrients in our regular diet by ta king a multivitamin or supplement packed with vitamins and minera ls. According to the Academy of Nutrition and Dietetics, however, supplements are not a shortcut or substitute for a well-ba lanced menu. When ta ken in excess, these supplements may even have negative impacts on hea lth. "Excess inta kes of certain minera ls and vitamins can lead to toxicities and may even interfere with the absorption and metabolism of other nutrients," says dietitian Celina Paras, MSc, RDN, LD. "The best way to meet nutrient requirements is to eat a variety of whole foods, such as fruits, vegetables, whole grains, low-fat dairy and lean protein." ARE SUPPLEMENTS EVER OKAY? The typica l American diet genera lly consists of enough nutrients to meet a person's daily needs. If someone ingests more nutrients than needed, the body may not absorb the extra vitamins and minera ls. Instead, these nutrients are likely to be expelled from the body through urine. But if an individua l is truly at risk for developing a nutrient deficiency or a lready has one, a hea lth care provider may recommend certain supplements. For example, extra ca lcium and vitamin D may be recommended for a person with osteoporosis. A woman who is pregnant may need to ta ke folic acid supplements daily to meet the recommended inta ke of 400 micrograms per day. If a person has to avoid certain foods because of a medica l condition, dietary restriction, or food a llerg y, he or she may a lso benefit from ta king a supplement. For instance, vitamin B12 supplements may be beneficia l for vegetarians. "The most efficient and inexpensive way for the body to get vitamins and minerals is to ingest them in food," says Julie La Barba, M.D., FAAP, medical director of The Children's Hospital of San Antonio's Culinary Health Education for Families (CHEF) program. "But if you have a noted deficiency, oral supplements may be necessary." ✚ STREET SIGN 3 Winter 2017 | christussantarosa.org 3 EATING WELL 3