Nutrition for Kids

Why Nutrition Matters for Children

The first two decades of life represent the most critical window for nutritional impact. During childhood, the brain undergoes rapid development, bones are actively mineralising, and the immune system is maturing. What children eat during these formative years has lasting effects on cognitive ability, metabolic health, and disease risk throughout their entire lifespan.

Research published in The Lancet estimates that undernutrition and poor diet quality in early life contribute to 45% of all child deaths globally and significantly impair long-term cognitive and physical development. Even in well-fed populations, micronutrient deficiencies and excessive ultra-processed food consumption are driving new forms of malnutrition.

Growth & Development

• Children require higher nutrient density per calorie than adults because they are simultaneously growing, developing organs, and building bone mass
• Adequate protein intake (0.95-1.2 g/kg/day depending on age) is essential for muscle development, tissue repair, and immune function
• Calcium absorption is most efficient during childhood, with up to 60% of dietary calcium absorbed compared to just 15-20% in adults, making childhood the optimal window for building peak bone mass
• A 2022 study in Pediatrics found that children consuming fewer than five servings of fruits and vegetables daily had measurably lower bone mineral density by adolescence

Brain Development & Cognitive Function

The brain grows more rapidly during childhood than at any other stage of life. By age five, the brain has reached approximately 90% of its adult volume, and optimal nutrition is non-negotiable for this process.

• DHA (docosahexaenoic acid) constitutes roughly 40% of polyunsaturated fatty acids in the brain. A meta-analysis of 15 randomised controlled trials found that omega-3 supplementation improved reading ability and attention in children
• Iron deficiency is the most common nutrient deficiency worldwide, affecting an estimated 40% of children in developing countries. Even mild iron deficiency impairs attention, memory, and learning capacity
• Zinc is critical for neurogenesis and synaptic signalling. Children with adequate zinc status show better motor development and cognitive performance on standardised tests
• Choline, found in eggs, liver, and cruciferous vegetables, supports memory formation and neural tube development. The American Academy of Pediatrics highlights choline as an underconsumed nutrient in children

Building Healthy Eating Habits

Research consistently shows that dietary patterns established in childhood persist into adulthood. Early nutrition education and exposure shape lifelong food preferences.

• A landmark study tracking children over 21 years found that fruit and vegetable consumption habits at age 5 predicted adult dietary patterns with remarkable consistency
• Children may need 10-15 exposures to a new food before accepting it. Repeated neutral exposure, without pressure, is the most effective strategy
• Ultra-processed foods now account for an estimated 67% of total calories consumed by children and adolescents in countries like the US and UK, according to a 2021 JAMA Pediatrics study
• Replacing just 10% of ultra-processed food calories with minimally processed whole foods has been associated with measurable improvements in cardiometabolic markers in children
• Family meals eaten together are associated with higher diet quality, better academic performance, and lower rates of disordered eating in adolescence

Essential Vitamins & Minerals

Beyond the macronutrients, several micronutrients deserve particular attention during childhood:

• Vitamin D: Essential for calcium absorption and immune function. The American Academy of Pediatrics recommends 600 IU daily for children over one year. Deficiency is common, particularly in higher latitudes
• Vitamin A: Critical for vision, immune defence, and cell growth. Found in liver, sweet potato, carrots, and dark leafy greens
• Iodine: Necessary for thyroid function and brain development. Even mild deficiency during childhood can reduce IQ by an estimated 12-13 points
• Magnesium: Involved in over 300 enzymatic reactions. Supports bone mineralisation, sleep quality, and nervous system function. Many children consume below the recommended daily intake
• B vitamins: B6, B12, and folate support red blood cell formation, energy metabolism, and neurological function. Vegetarian and vegan children require particular attention to B12 status