AUTHOR: Kira Sutherland (Accredited Practicing Dietitian)

Growth and development are complex processes that require a balance of nutrients. Accredited Practicing Dietitian, Kira Sutherland, discusses the important role nutrition can play in childhood growth and development below.  

By the time your child has reached primary school, their brain has developed more and at a faster rate than at any other point in their life. We often use the terms growth and development interchangeably when we talk about children growing up, however they are each defined by different characteristics. Growth refers to a measurable increase in size, such as height and weight, whereas development refers to the acquiring of attitude, behaviors, and social skills. The third key milestone is maturation, which is the progression into adulthood at a set time and tempo, depending on gender and other individual determinants.¹

The impact of poor nutrition on growth and development

Malnutrition in the form of not enough foods and nutrients consumed, or poor-quality food choices, can be detrimental to a child’s growth and development. While commonly associated with developing nations, stunted and faltering growth due to malnutrition can occur in first world nations too. Stunting may not only affect the physical attributes of a child but can also impact cognitive and neurodevelopment.¹ 

The importance of good nutrition for growth and development

When children are of primary school age, they are developing cognitive, social, emotional, language skills, and fine and gross motor skills at a rapid rate. During this time, boys and girls will grow an average height of almost 12 inches, and gain almost 75 pounds of weight,¹ because the body is preparing to transition into pre-pubescents, pubescents, and young adults. It is important that children receive proper nutrition over this time to help fuel their growth and development.

Nutrients that are important for growth and development

The extended periods of growth and development that are associated with children of primary school and pubescent age, have a higher demand for nutrients than adults.¹ Calcium, magnesium, and protein are can be particularly important for childhood growth and development.

Calcium

When we think of structure, strength, teeth and bones, calcium is probably the mineral that springs to mind. During peak time of physical change, calcium is required to ensure bones mineralize or grow as we would expect them to, and that peak bone density (the optimal thickness and strength of our bones) is achieved. 

Dairy foods are often thought of first when we think of calcium, but there are other excellent non-dairy based sources of calcium too. Poppy and sesame seeds, along with almonds and broccoli are among good sources.

Magnesium

Many of us think about magnesium as being the muscle mineral, however, 50% of the body’s magnesium is found in the bones.⁵ The role that magnesium plays in the body is varied; being used in over 300 metabolic reactions that help our bodies produce energy from the foods we give it.⁴ While magnesium is readily available in a lot of foods, many of them are foods which picky eaters may find challenging. These include spinach, pumpkin seeds, almonds, and avocado. Kids Good Stuff by Nuzest could be a useful tool to have in your belt when it comes to picky eaters. One serving of Kids Good Stuff offers 15 mg of magnesium, which equates to around a quarter of your child’s daily needs.

Protein

Neither a vitamin nor mineral, protein is a macronutrient. Protein is often thought of when we think of body builders or big muscles. Due to the role that dietary protein plays in the remodeling and growth of the tissues used in muscles and bones, ensuring adequate dietary protein for children can be essential.¹ Sources of plant-based dietary protein include quinoa, amaranth, and lentils.

So, what should we feed our kids?

1. Children and young adults should eat enough nutritious foods to ensure growth and development can occur—this should be adjusted to meet individual needs and physical activity levels.
2. A nutritious diet should mostly consist of fresh, whole foods with a focus on vegetables, fruits, and meat alternatives such as legumes and nuts. Children should also incorporate wholegrain cereals, as part of a balanced diet, and dairy-alternatives.
3. Limit processed, refined foods, along with artificial flavors and preservatives. Water should be the drink of choice most of the time, and children can be encouraged to drink water freely.

   

References

1. Smith, J., Holmes, M., and McAllister, M. (2015) Nutritional Considerations for performance in young athletes. Journal of Sports Medicine, 2015, 1-13
2. Royal Childrens Hospital Melbourne. C2020 https://www.rch.org.au/childgrowth/about_child_growth/Growth_charts/
3. de Onis, M & Branca, F (2016) Childhood stunting: a global perspective. Mat Child Nutr 12, Suppl. 1, 12–26.
4. Drake V. Micronutrient Requirements of Children Ages 4 to 13 Years. Linus Pauling Inst. Oregon State University.c2010-2020
5. NHMRC, Australian Government Department of Health and Ageing, New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand. (Revised Edition 1.2) Canberra: National Health and Medical Research Council; 2006
6. Moore, D. Protein Metabolism in Active Youth: Not Just Little Adults. Exercise Sport Sci R 2019;47(1)29
7. (2013). Eat for health: Australian Dietary Guidelines. Canberra: National Health and Medical Research Council. Retrieved from https://www.eatforhealth.gov.au/sites/default/files/content/n55_australian_dietary_guidelines.pdf.