We all know that precise and healthy nutrition is the basis for being healthy, especially for kids. Parents always strive to provide their children with suitable nutrition, although it’s not an easy mission because kids don’t always do what they are told to. However, it’s critical to be aware that correct nutrition is the basis for the correct kids’ growth, and we’ll talk about that in this article.

Nutritional needs for kids in different age stages

0-4/6 months old

• Breastmilk, or human milk, has always been the gold standard for feeding infants until they are 4-6 months old because it contains the correct amounts of all the necessary elements and nutrients that they need for their health and growth. Although there have been a lot of efforts to make the composition of formulas kind of similar to breast milk and there has been significant progress in this process, breast milk is still the best feeding choice for infants¹
• Human milk changes in composition over lactation. It starts as colostrum, which is the first fluid produced by the mother after giving birth during the first few days. It’s rich in whey proteins and minerals such as sodium, magnesium, and chloride but contains lower levels of fats, lactose (type of sugar), calcium, and potassium. It also contains fat-soluble vitamins, immunoglobulins (IgA) that protect the infant’s immune system by identifying and destroying foreign objects like viruses and bacteria, and white cells that help prevent infections in the infant. Colostrum is yellow because of the high concentration of beta-carotene, which is a precursor of vitamin A that is necessary for protection against infections and for early retinal development¹,²
• After colostrum, transitional milk starts coming within 7--21 days after giving birth. It includes high levels of lactose, fat, water-soluble vitamins, more calories, and lower levels of immunoglobulin²
• 21 days postpartum, human milk becomes full mature milk, which contains 3--5% fat, 6.9--7.2% carbohydrate as lactose, 0.8-0.9% protein, 0.2% minerals, and about 90% water to protect the infant from dehydration. These nutrients are responsible for the growth and development of the infant¹,²
• One of the most remarkable characteristics that human milk has is the ability to evolve and improve over time according to the increasing needs of the infant, and that’s what formulas can’t do¹
• If there are any problems with breastfeeding, infants can have formula milk, which is usually made from treated cow’s milk to make it more suitable for infants

4/6 months-2 years old

• When infants are about 6 months old, their needs for nutrition increase and breast milk or formulas won’t be sufficient for their growth and development. This is called complementary feeding, which the WHO defines as “a process starting when breast milk alone is no longer sufficient to meet the nutritional requirements of infants, and therefore other foods and liquids are needed, along with breast milk”. The starting age of complementary feeding isn’t exactly determined, and it’s affected by several factors. However, it usually starts during the period between 4-6 months old³
• Infants can eat mashed, pureed, and semi-solid foods prepared from vegetables, fruit, infant cereal, meat, and any other protein-rich foods by the age of 6 months. And as evidence suggests, they can consume solid foods (excluding foods that might cause choking) starting at 12 months old³

Complementary foods must meet all the nutrition requirements that kids need for their growth:

• Energy requirement:
  It means that complementary food should contain the adequate amounts of calories that infants need for their daily growth. It’s estimated that the total energy requirement for healthy breastfed infants is approximately 615 kcal/day at 6-8 months, 686 kcal/day at 9-11 months, and 894 kcal/day at 12-23 months. For infants with average breast milk intake, the needed energy from complementary foods becomes 200, 300, and 500 kcal/day at 6-8, 9-11, and 12-23 months, respectively.³
• Protein requirement:
  Proteins are essential for energy, maintaining cellular function and integrity, and ensuring the normalcy of health and growth. The daily requirement of protein for healthy infants is 9.1 g at 6-8 months, 9.6 g at 9-11 months, and 10.9 g at 12-23 months. For infants with average breast milk intake, the daily protein requirement becomes 1.9 g for 6-8 months, 4 g for 9-11 months, and 6.2 g for 12-23 months.³
• Fat requirement:
  Fats are a source of energy, essential fatty acids, and fat-soluble vitamins (A, D, K, and E). They have an important role in promoting good health and enhancing the sensory qualities of foods. The daily intake of fat in infants is debatable. On the other hand, it’s suggested that average daily fat be equivalent to 30-45% of energy intake to avoid any risks like the possibility of childhood obesity and cardiovascular diseases.³
• Carbohydrates:
  Commonly, starch is an essential part of many complementary foods for older infants and young children. Therefore, it’s critical to ensure that starch is provided in a readily digestible form to be digested by infants. It’s also recommended to not use high amounts of fibre because infants can only digest a low-fibre diet.³
• Micronutrients (vitamins and minerals):
  They are essential for development, growth, and the prevention of illness in young children. Breast milk is rich in vitamins A, B, and C, folate, iodine, and selenium, while it’s low in other micronutrients that must be consumed from complementary foods. Complementary foods should include 97% of iron, 86% of zinc, 81% of phosphorus, 76% of magnesium, 73% of sodium, and 72% of calcium during 9-11 months.³
• Complementary foods should be varied, such as whole grains (which are sources of carbohydrates, fibre, and micronutrients like thiamin or B1, niacin or B3, riboflavin or B2, and iron), protein-rich foods such as poultry, meat, fish, egg yolks, cheese, yoghourt, and legumes, in addition to fruit and vegetables, which are rich with vitamins A and C, carbohydrates, fibre, and minerals³

Starting from 2 years old

At this age, kids start to eat almost all types of food, and their daily consumption differs according to age and gender. Therefore, their diet must be varied and balanced. The essential nutrients are:

• Proteins: in seafood, meat, poultry, beans, eggs, peas, soy products, and unsalted nuts and seeds
• Fruits: It’s critical to eat a variety of fruits, especially fresh ones
• Vegetables: All kinds of vegetables are also extremely important for health
• Grains: It’s recommended to choose whole-wheat bread or pasta, oatmeal, quinoa, popcorn, and brown or wild rice
• Dairy: Low-fat and free-fat products are preferred

Role of nutrients in kids’ growth

• Proteins: It’s estimated that proteins have an essential role in growth, and some specific amino acids are linked to growth hormone release in young children. Moreover, protein intake in early life is associated with increasing height and weight at the age of ten⁴
• Carbohydrates: They are an important part of a healthy diet because they supply the body with glucose (an essential sugar for the body), which is critical for bodily functions and physical activity⁵
• Fats: They play a significant role in the structure of the brain and nervous system, the construction of hormones, the absorption of fat-soluble vitamins, and the provision of antioxidants that strengthen the immune system
• Micronutrients: They are essential in the production of enzymes, hormones, and other substances that have a role in the , development, and the functioning of the immune system⁶

Picky eaters

• Many parents have a difficult time with their children because they are picky or fussy eaters, which means they don’t consume an adequate variety of food and nutrients, which reflects badly on their health, and it’s common in early childhood⁷
• The causes of this condition might include early feeding difficulties, reduced nutrition during breastfeeding, delayed introduction to complementary foods during weaning, and maternal pressure to eat. It can occur during three distinct phases: before and during pregnancy (related to the child), in the early feeding phase (related to the parent or caregiver), and in the second year of life (related to child-parent interaction)⁷
• Picky eating has a major effect on the dietary intake of the child, which could lead to adverse health and development outcomes and poor growth⁷
• An intervention is needed to solve this problem if it starts to affect the child’s health and growth, because many children go through this phase in their lives without any permanent harm. In the event of any consequences, the child needs to be referred to a special paediatric dietitian or psychologist⁷

Summary

Healthy, varied, and balanced nutrition is essential for kids’ physical and mental growth, and it can dramatically affect this process. The nutritional needs of children change throughout their age stages and increase as their bodies develop. However, the essential nutrients remain the same while their amounts change according to each stage. It’s common to face some challenges with your children’s eating habits, and your support and patience are critical to overcoming these obstacles.