Here, I’ve explored valuable insights from experts across diverse fields to shed light on the significant impact of nutrition on the overall well-being and development of children, a topic I also covered in my podcast recently
No matter how old one is, nutrition is one of the most important cornerstones of one’s overall health and development. It has an impact on growth, cognitive function, immune system, and long-term well-being. Understanding and implementing healthy eating habits from an early age lays the foundation for a healthy life. As parents and caregivers, it is crucial to ensure that the younger generations receive the necessary nutrients. By prioritising their nutrition, we can nurture their physical and mental advancements, ensuring they lead a good life and paving the way for a bright and healthy future. Culinary expert, chef consultant, and food blogger, Chef Reetu Uday Kugaji stresses on the significance of childhood nutrition, pointing out that it helps “to build a child’s immunity against various infectious diseases, while also ensuring proper development of the brain and other vital organs.”
“It is up to the person looking after them [the children] to try and educate themselves on what their children should be eating; they should take a little bit of responsibility.”
“It is up to the person looking after them [the children] to try and educate themselves on what their children should be eating; they should take a little bit of responsibility.”
On my podcast, registered nutritionist, author, and a parent herself, Sophie Bertrand says that “it is up to the person looking after them [the children] to try and educate themselves on what their children should be eating; they should take a little bit of responsibility.” Monisha Mahtani, a parent and registered nutritional therapist, who was also on the same episode, added that we must create awareness around healthy eating and the importance of each food group, “specifically by not eliminating any food groups and focusing on the benefits of long-term health and nourishing the body.”
Here’s more on what to keep in mind when it comes to kids’ nutrition:
The Power of Balanced Meals
The key to unlocking a child’s optimal growth and development is balanced meals which include a mix of carbohydrates, whole grains, proteins, healthy fats, fruits and vegetables. Each aspect of a balanced meal offers benefits of its own like carbohydrates provide energy; whole grains offer fibre and other essential nutrients; proteins support tissue repair and improves immune functions; healthy fats aid the brain in developing and with nutrient absorption; fruits and vegetables provide vital vitamins and minerals. Karla Moreno-Bryce, a vegan paediatric registered dietitian, expresses that “the best opportunities for children to meet their nutritional needs is indulging in a variety of foods daily,” highlighting that “different sources of legumes, fruits, vegetables, grains, nuts and seeds should be incorporated in meals and snacks to support a child’s growth.”
“The best way for children to meet their nutritional needs is by indulging in a variety of foods daily.”
“The best way for children to meet their nutritional needs is by indulging in a variety of foods daily.”
All of this is, of course, supported by numerous studies. A 2022 systematic review has also confirmed that nutritional interventions have a positive impact on the cognitive development of undernourished preschool-age children.
The Danger Posed by Processed Foods
Almost all processed foods contain high levels of sugar, unhealthy fats, and additive content, posing a significant threat to children’s nutrition and health. Regular consumption increases the risk of obesity, type 2 diabetes, and heart disease, while impairing growth and development.
On my podcast, Bertrand highlighted the concerning fact that “kids’ yoghurt in supermarkets is a lot higher in sugar than ‘adult’ yoghurt.” This serves as a reminder for parents to read labels and make informed choices when it comes to protecting their children’s health. Mahtani added that “parents must actively encourage their children to avoid sugary processed foods and [instead] have whole foods.” A systematic review conducted in 2022 found that indulging in ultra-processed foods can have a negative impact on mental health, illustrating the interconnectedness of nutrition and mental well-being.
“Parents must actively encourage their children to avoid sugary processed foods and [instead] have whole foods.”
“Parents must actively encourage their children to avoid sugary processed foods and [instead] have whole foods.”
Chef Kugaji, therefore, advocates in favour of, “preparing 90% of your meals at home,” and cutting out empty calories, such as by “swapping soft drinks with juices, smoothies, or sherbats.”
Also listen to: Your relationship with Food featuring Niti Desai and Dr Chinmay Kulkarni
Fuelling Growth
Vitamins and minerals are vital for optimal growth in children, and they support various bodily functions. Mahtani explains that it’s essential to include calcium, vitamin A, iron, zinc, and vitamin B12 in the diet of children. She says this helps with “maintaining a healthy metabolism, thyroid function, and brain health.”
Supplementing these nutrients from “six months of age,” as recommended by Bertrand, can promote long-term well-being. A 2023 study supports this; it showed that higher D3 supplementation during early childhood reduces the risk of problems that arise later.
Besides, Moreno-Bryce adds calories, fat, and protein to the list of key nutrients parents must be sure a child’s diet contains. “This must be included in both meals and even in snacks to ensure children meet their daily requirements.” By prioritising the intake of these essential vitamins and minerals, parents can unlock the power of nutrition to fuel their children’s growth and support their overall health.
Smart Snacking
As the Spanish proverb goes, “the belly rules the mind.” Incorporating the right nutrients into a kids’ diet is crucial, regardless of what or when they eat. Children’s frequent hunger is due to their rapid growth. While occasional indulgences like chicken nuggets or cookies are fine, Bertrand recommends trying to “limit the amount of less nutritious snacks available in the house.” She suggests opting for nutrient-dense alternatives; and by the way, you’ll find wholesome snack recipes on her website. Chef Kugaji also lists some healthy snack options: “granola bars, baked eggplant, cracker-wiches, Chillas, and instant Sooji Dhokla.”
One simple snack is Greek yoghurt – it offers benefits like improved bone and digestive health, and lower diabetes risk, all mentioned in a recent article by WebMD. Fruits, vegetables, and flax seeds are nutritious replacements for vegans.
As the Spanish proverb goes, “the belly rules the mind.” Incorporating the right nutrients into a kids’ diet is crucial, regardless of what or when they eat. Children’s frequent hunger is due to their rapid growth. While occasional indulgences like chicken nuggets or cookies are fine, Bertrand recommends trying to “limit the amount of less nutritious snacks available in the house.” She suggests opting for nutrient-dense alternatives; and by the way, you’ll find wholesome snack recipes on her website. Chef Kugaji also lists some healthy snack options: “granola bars, baked eggplant, cracker-wiches, Chillas, and instant Sooji Dhokla.”
One simple snack is Greek yoghurt – it offers benefits like improved bone and digestive health, and lower diabetes risk, all mentioned in a recent article by WebMD. Fruits, vegetables, and flax seeds are nutritious replacements for vegans.
Moreno-Bryce says that the one approach to help make snack time appealing for children is to serve “snack platters,” giving them the opportunity to choose from a variety of options, which allows them “autonomy in eating what looks and sounds good to them.” Engaging children in snack selection and preparation of meals can help foster a positive food environment.
Also listen to: Digestion: How it affects all aspects of your life featuring Dr Sepp Fegerl
Navigating Picky Eating
Picky eating can be challenging for parents as children go through phases of selective food preferences. Even the colour of the bowl can influence the perceived saltiness and desirability of the food, as seen in an interesting 2023 study. Moreno-Bryce proposes strategies like “role modelling, serving meals buffet style— which lets kids serve themselves, and serving ‘taste samples’ of food they’re still learning to like.”
Mahtani believes it would help to involve picky eaters in “shopping, cooking, and meal preparations,” putting a positive emphasis on enjoying meals together, while Bertrand calls “eating with your children” a game changer, that helps instil healthy habits and willingness to try new foods.
To this, Chef Kugaji adds that “food unites people, and the best way to bond with your children is through mealtimes.”
“Food unites people, and the best way to bond with your children is through mealtime.”
So, let’s make the nutrition of our children a top priority today. Remember, as a parent or caregiver, your role in shaping your child’s eating habits is significant, and by making nutritious choices and fostering a positive food environment, you are giving your child the best possible start in life.
