In the magical journey from infancy to adolescence, your child's body transforms in many ways. But many are unaware that behind every childs growth spurt, every inch added to their height, and every pound they gain, lies a crucial factor, i.e., diet. The diet, nutrition, and habits your kid receives during their childhood stay with them through adulthood.

However, with your child tempted by processed snacks and sugary foods, ensuring they receive the nutrients they need can be challenging. In this guide, we will learn how exactly what they eat affects their growth. And how can you ensure they’re on the right nutritional path?

How Can Diet Affect Your Child’s Growth?

The nutritional quality of people’s diet affects their well-being for their entire life, but it has an even greater impact on childs growth and development. A child's diet and fluid intake influence more than just their height and weight; they serve as a blueprint for their growth. Proper nutrition can provide them with the energy and nutrients necessary for their bodies to grow, repair, and function properly.

Below discussed are the key aspects of a child's growth that diet affects:

·       Optimum Growth and Development

Without enough nutrients like proteins, calcium, and vitamins, your kid might not achieve the optimal height and body composition. In addition, poor nutrition and eating habits, like eating junk and processed food, can result in vitamin and mineral deficiency and obesity, leading to diet-related-chronic diseases later in life.  

·       Immune Function

Harmful bacteria can grow in children's digestive systems by consuming too much salty, fatty, and sugary foods, compromising their immune systems. In contrast, a well-balanced diet of fruits, vegetables, whole grains, fibre, and protein-rich foods can strengthen your children's immune system, helping them fight illnesses and recover quickly when they get sick.

·       Cognitive Development

Does your younger one munch excessively on junk food? You should know that it can alter the functioning of their brain’s dopamine levels (feel-good chemicals), leading to impaired cognitive control and heightened impulsivity in later years. 

Instead, providing iron, omega-3 fatty acids, and other necessary nutrients to your child can help boost brain growth, which in turn improves cognitive functions like learning, memory, and focus.

·       Motor Development

Gaining excess weight is the apparent outcome of eating too much junk and processed foods. And overweight and obese kids struggle with movement and activity levels, delaying their motor development. 

Having healthy foods and beverages, on the other hand, can promote changes in your kid’s ability to control their body movements efficiently. 

·       Bone Health

A new study from the Hebrew University of Jerusalem found that eating junk foods during childhood can notably retard the development of bones, causing weaker bones. 

You should instead feed your kids a calcium and vitamin D-rich diet so that they can develop strong bones, prevent contracting conditions like rickets, and ensure proper skeletal growth.

·       Emotional Well-being

Diet can majorly influence your child’s mood and behaviour. For instance, eating junk foods can hamper the signalling of happy neurotransmitters like serotonin and dopamine, which lead to anxiety, depression, and other mental and emotional health disorders. 

To protect your child’s emotional well-being, it will help you to feed them nutrient-rich foods to stabilize their energy levels and mood swings, contributing to overall happiness.

What Essential Nutrients Should Your Child Have?

You look forward to your little munchkin growing into a healthy, thriving adult. The best way to guarantee it is by serving them a diet including a range of nutrients, and some of the most important ones are as follows:

• Protein: The building block of life, protein can support the growth, healing, and muscle development of your child. By eating protein rich food and fruits, your child’s body can produce enough enzymes and hormones to regulate various bodily functions.
• Calcium: Critical for bone and teeth development, a calcium-rich diet will ensure your child grows strong and full of strength. This vital nutrient can stimulate nerve transmission and muscle function.
• Omega-3 Fatty Acids: Giving your child foods that contain omega-3 fatty acids can help develop their brain and cognitive function while regulating their mood and behaviour.
• Iron: If your child's iron levels are adequate, their body may easily produce haemoglobin, which delivers oxygen to the body's cells and tissues. Additionally, eating meals high in iron can help kids develop their brains and prevent anaemia, which stunts growth.
• Vitamin D: Your little munchkin's body needs this vitamin to effectively absorb calcium, which promotes healthier bone growth. Additionally, having enough vitamin D in the body helps strengthen their immunity and lower the chance of developing chronic illnesses.
• Zinc: Zinc is researched to contribute to children’s growth and strong immune function by supporting cellular repair and enzyme activity.
• Fibre: While not directly related to growth, fibre is essential to improve and maintain children’s digestive health, prevent constipation, and promote a healthy gut, which can also influence nutrient absorption.

What Foods Should Kids Load Up On?

Now that you know the important nutrients your little munchkin should have for optimal growth, what can you feed them to replenish their levels? This table outlines some nutritious foods, including which in your kid’s diet can help them grow fast and properly:

Nutrition-Rich Foods for Child’s Optimal Growth
Whole Grains | Foods like oatmeal, brown rice, whole wheat bread or chapatti and millets will give your kid the necessary energy and fibre.
Vegetables and Fruits: | Packed with minerals, vitamins, and antioxidants, fresh fruits and vegetables can help support your child’s immune function and overall health. Moreover, encourage your child to eat leafy greens like spinach and broccoli, which are particularly high in calcium and iron.
Lean Meats and Fish | Rich in protein and iron, lean meats like chicken and turkey, along with fish like salmon, can stimulate muscle development and brain function.
Nuts and Seeds | Give your child nuts and seeds like almonds, walnuts, and chia seeds as they are a great source of healthy fats, protein, and fibre, contributing to their brain health and sustained energy levels.
Dairy Products | Children who consume milk, yoghurt, and cheese have adequate calcium and vitamin D levels and, thus, have strong bones and teeth.
Pulses and Legumes | To support your child’s growth and digestive health, serve them beans, lentils, and peas because they are excellent sources of fibre, protein, and essential minerals.
Eggs | Eggs can support younger ones' muscle growth, brain development, and general health by providing protein, minerals, and vitamins.

Which Foods Kids Shouldn't Eat?

Other than focusing on nutritious foods, parents must know what foods can stunt their child’s growth. Here are the main culprits your kids should avoid eating:

·       Sugary snacks and drinks

·       Excessive salt

·       Processed foods

·       Fast food

·       Caffeinated beverages

Concluding Words

Every meal your child eats can contribute to their developmental growth along with emotional well-being. Ensuring your kid is well-nourished can help them build a strong foundation for a healthy future. Seek guidance from Medanta’s paediatrician and dietician to learn healthy and unhealthy foods for your child.