Points you should remember while you plan an ideal diet for children in their different age groups and how to suffice their nutritional requirements in different stages. Human bodies change significantly over time, and

But the amounts of nutrients needed differ. The body constantly changes throughout the human life cycle and goes through different stages. Let’s see the nutritional needs and what can be the ideal diet for the children in this blog.

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Infancy (0-12 months)

A number of major physiological changes occur during infancy. The trunk

of the body grows faster than the arms and legs, while the head becomes

less prominent in comparison to the limbs. Organs and organ systems grow

at a rapid rate. Also during this period, countless synapse pathways link brain neurons

are reinforced while others are trimmed back in the brain. Two soft spots on the baby’s skull, known as fontanels, allow the skull to accommodate rapid brain growth. The posterior fontanel closes first, by the age of eight weeks, The anterior fontanel closes about a year later, at eighteen months on average. Developmental milestones include sitting up without support, learning to walk, teething, and vocalizing among many. All of these changes require adequate nutrition to ensure development at the appropriate rate because infants cannot stand, length is used instead of height to determine

the rate of a child’s growth. Head circumference and weight must be tracked and compared against standard measurements for an infant’s age. Growth charts may provide warnings if a child has a medical problem or is malnourished. Growth that is too rapid can increase the risk of being overweight and obesity in childhood and later in life. Insufficient weight or height gain during infancy may indicate a condition known as failure-to-thrive (FTT), which is characterized by poor growth.

For infants six months or younger, breast milk is the best source to fulfill nutritional requirements. The ideal diet for infants is mother’s milk.

An infant does not even need extra water, Not even in hot climates. After about six months, infants can gradually begin to consume solid foods to help meet nutrient needs. Foods that are added in addition to breastmilk are called complementary

foods. Complementary foods should be nutrient dense to provide optimal nutrition. They include vegetables, fruits, infant cereal, eggs and dairy products such as curd.

Energy & Nutrients

• Energy needs relative to size are much greater in an infant than in an adult. A baby’s resting metabolic rate is two times that of an adult Infants need energy approx. 100 kcal/kg / B.Wt The dietary recommendations for infants are based on the nutritional content of human breast milk.

• Carbohydrates make up about 40 -55% of the caloric content in breast

milk, which amounts to an RDA of about 60 g for infants 0-6 months old, and 95 g for infants 7-12 months old. Almost all of the carbohydrate in human milk is lactose, which infants digest and tolerate well.

• Protein makes up about 5-9 % of the caloric content of breast milk, which amounts to  RDA of 9.1 grams per day for infants 0-6 months, RDA of 11 grams per day for infants 7-12 months. Infants have a high need for protein to support growth and development. About 30-50% of the caloric content in breast milk is made up of fat. A high-fat diet that includes cholesterol is necessary to support the development of neural pathways in the brain and throughout the body. However, saturated fats and trans fatty acids inhibit this growth. Infants who are over the age of six months, and who receive complementary foods, should not consume foods that are high in these types of fats.

• The RDA for total fat is 30g/d for infants 0-6 months old and 31g/d for infants 7-12 months old.

• Breast milk is also low in vitamin K, which is required for blood clotting, and deficits could lead to bleeding or hemorrhagic disease. Babies are born with limited vitamin K, so supplementation with a vitamin K injection after birth is required.

Semi-solid meals can be introduced with starches like rice (boiled/mashed), rice puffs (murmura), boiled potato, banana, sago, semolina (suji), boiled sweet potato, and pumpkin.

• Pulses are initiated as clear soups and gradually as khichadi with rice.

• Vegetables like boiled mashed carrots can be added to rice gruel.

• Vegetables can be introduced as soups, stews, and gruel.

• Fruits like banana mash at 6 months of age but apples, pear, peaches can be stewed and introduced when the child is about 7-8 months of age. Citrus fruits can be introduced like orange juice after 9 months of age to avoid allergies.

• Egg yolk can be started at the age of 8 months Egg white, seafood as well as meat products are best started at the age of 1 year. Above mentioned would be an ideal diet in this age group

Many foods can cause harm to infants, including:

• Honey should never be given to a child under 12 months

• Cow’s Milk should never be given to a child under 12 months.

• Syrups, Sugars, Artificial Sweeteners, and Sugar-Sweetened

Beverages

• Vegetables High in Nitrates – spinach, beets, carrots, collard greens, or turnips should not be fed to infants less than 6 months of age.

• Raw or Partially Cooked Meat, Fish, or Poultry would be ideal diet.

• Certain foods like popcorn, peanuts, whole nuts, and beans should also be avoided for choking hazards.

AGE IN MONTHS QUANTITY OF WEANING FOOD

5 – 6 Months Few spoons to 30ml at a time

6 – 7 months 50-75 ml/g at a time

7 – 8 months 75 -100 ml/g at a time

9 – 12 months 100 – 150 ml/g at a time

Start with one-two teaspoons at a time. Allow the child to swallow and accept the new texture. Offer additional one-two teaspoons more of the same food every day till the end of the week when the child can have a small bowl at a time. Introduce a new ingredient every week and notice for acceptability, discomfort, or allergies. It is best to introduce only one food item at a time. and avoid offering too many food items at the same time. Avoid force-feeding or attempt a clean plate policy. Make feeding time, a simple, stress-free practice. only then your little one will look ahead for his/her meals.

Toddler (1-3 years)

• As the child grows, bone density increases and bone tissue gradually replaces cartilage. This process known as ossification is not completed until puberty. • The toddler years pose interesting challenges for parents or other caregivers, as children learn how to eat on their own and begin to develop personal preferences. But with the proper diet and guidance, toddlers can continue to grow and develop at a healthy rate.

Nutritional Requirements

• The energy requirements for ages two to three are about 1,000 to 1,400 calories a day. In general, a toddler needs to consume about 40 calories for every inch of height.

• Carbohydrate – 60-65%, Protein 10-15 %, Fat -30-35 % an ideal diet can suffice these needs

• Young children require the equivalent of 3 teaspoons of healthy oils (olive, peanut,

coconut, ghee) each day.

• Iron & Vit D deficiency is a major concern for children between 2-3 years.

• Iron-deficiency anemia causes weakness, pale skin, shortness of breath, and

irritability. It also results in intellectual, behavioral, or motor problems.

• To prevent iron-deficiency anemia follow an ideal diet routine and add more iron-rich foods to a child’s diet, including lean meats, fish, poultry, eggs, legumes, and iron-enriched whole-grain breads and cereals. Diet should provide 7 to 10 mg of iron daily. Although milk is critical for bone-building (calcium) , intake should not exceed the RDA to avoid displacing foods rich with iron.

• Children may also be given a daily supplement, using infant vitamin drops with iron or ferrous sulphate drops. If iron-deficiency anemia does occur, treatment includes a dosage of 3 milligrams per kilogram once daily before breakfast, usually in the form of a ferrous sulphate syrup.

• Vitamin C, such as orange juice, can also help to improve iron absorption.

You need to feed your growing toddler every 2- 3 hrs, don’t wait for them to signal for hunger. Kids get really cranky and irritated if they go without food for long.

Some Common Mistakes that You Should Avoid while following ideal diet for children:

• Making your child drink more than 16-24 ounces of milk per day.

• Forcing them to eat when they are not hungry.

• Allowing your child to eat sugary snacks

Childhood (4-10 years)

• A number of critical physiological and emotional changes take place during the life stage from childhood through adolescences. Food-related problems for young children can include tooth decay, food sensitivities, and malnourishment. Also, excessive weight gain early in life can lead to obesity into adolescence and adulthood.

• School-aged children experience steady, consistent growth, with an average growth rate of 2–3 inches in height and 2–3 kg in weight per year.

• The rate of growth for the extremities is faster than for the trunk, which results in more adult-like proportions. Long-bone growth stretches muscles and ligaments, which results in many children experiencing “growing pains,” at night, in particular.

Energy & Nutrients

• Girls: 1200-1800kcal/D

• Boys: 1300-2000 kcal/D

• CHO: 55-65%, 160-190g

• Protein: 10-20%, 30-60g

• Fat:25-30%, 33-45g

• Fiber: 20-25g/d   

an ideal diet should include this.

Adequate fluoride is crucial to support strong teeth along with adequate calcium and vitamin D intake. Both are needed to build dense bones and a strong skeleton. Children who do not consume adequate vitamin D should be given a supplement. Foods that are high in iron, such as lean meats, legumes, fish, poultry, GLV, fruits and iron-enriched cereals can be ideal diet.

Factors Influencing Intake

• Family environment, social trends, taste preferences, and messages in the media all impact the emotions that children develop in relation to their diet. Television commercials can entice children to consume sugary products, fatty fast-foods, excess calories, refined ingredients, and sodium, Its a big No when you want to follow ideal diet for children Therefore, it is critical that parents and caregivers direct children toward healthy choices.

• One way to encourage children to eat healthy foods is to make meal- and snack-time fun and interesting. Parents should include children in food planning and preparation, for example selecting items while grocery shopping or helping to prepare part of a meal, such as making a salad.

• At this time, parents can also educate children about kitchen safety. It might be helpful to serve healthy meals in small or interesting shapes.

• Parents should offer nutritious desserts, such as fresh fruits, instead of calorie-laden cookies, cakes, salty snacks, and ice cream. Also, studies show that children who eat family meals on a frequent basis consume more nutritious foods.

Adolescence

• Adolescence is divided into two age groups: 9-13 years, and 14-18 years. An ideal diet would definitely be helpful for their their healthy future.

• Some of the important physiological changes that take place during this stage include the development of primary sex characteristics, along with the onset of menstruation in females.

• Other physical changes include rapid growth and alterations in body proportions. All of these changes, as well as the accompanying mental and emotional adjustments, should be supported with sound nutrition.

The Onset of Puberty (9-13 years)

• Puberty is second to the prenatal period in terms of rapid growth as the long bones stretch to their final, adult size. Girls grow 2–8 inches taller, while boys grow 4–12 inches taller.

• Weight gain related to the development of bone, muscle, and fat tissue.

• Energy requirements: Girls 1500-2200 kcal, Boys 1600-2400 kcal

• Physically active pre-teens who regularly participate in sports or exercise need to eat a greater number of calories to account for increased energy expenditures.

• CHO: 50-65%, 160-210g

• Protein: 12-20%, 40-80g

• Fat:25-30%, 40-52g

• Fiber: 20-25g/d

• Because of onset of menarche girls should eat diet which is rich in vitamins(B6, B12, Vit C and minerals(Iron , Zn) to prevent anemia.

Late Adolescence(13-18 years)

• After puberty, the rate of physical growth slows down. Girls stop growing taller around age 16, while boys continue to grow taller until ages 18-21.

• In girls, fat assumes a higher percentage, while boys experience greater muscle and bone.

• Teens should be discouraged from eating fast food, which has a high fat and sugar content and typically offer poor nutritional selections. Other challenges that teens may face include obesity and eating disorders like anorexia. The most important micronutrients for adolescents are calcium, vitamin D, vitamin A, and iron.

• Adequate calcium and vitamin D are essential for building bone mass. Low-fat milk, cheeses, seeds and nuts are excellent sources of calcium and help young people avoid saturated fat and cholesterol.

• Iron supports the growth of muscle and lean body mass. Adolescent girls also need to ensure sufficient iron intake as they start to menstruate. Increased amounts of vitamin C from orange juice and other sources can aid in iron absorption.

• Also, adequate fruit and vegetable intake allows for meeting vitamin A needs. An ideal diet for children of this age group should be planned keeping this in consideration.

Eating disorders

Eating disorders stem from stress, low self-esteem, and other psychological and emotional issues. Treatment includes cognitive, behavioral, and nutritional therapy.

1. Anorexia Nervosa – characterized by under eating and excessive weight loss. People with this disorder are preoccupied with dieting, calories, and food intake to an unhealthy degree. Anorexics have a poor body image, which leads to anxiety, avoidance of food, a rigid exercise regimen, fasting, and a denial of hunger. The condition predominantly affects females.

2. People who suffer from binge-eating disorder experience regular episodes of eating an extremely large amount of food in a short period of time. Binge eating is a compulsive behavior’s, and people who suffer from it typically feel it is beyond their control. This behavior’s often causes feelings of shame and embarrassment, and leads to obesity, high blood pressure, high cholesterol levels, Type 2 diabetes, and other health problems. Both males and females suffer from binge-eating disorder.

3. Bulimia nervosa is characterized by alternating cycles of overeating and undereating. People who suffer from it partake in binge eating, followed by compensatory behavior, such as self-induced vomiting, laxative use, and compulsive exercise.

Childhood and Adolescent Obesity

❖Side Effects of Childhood Obesity:

• Children with obesity can be bullied and teased more than their normal-weight peers.

• They are at high risk for developing health conditions like asthma, sleep apnea, bone problems or type 2 diabetes.

• Obese children are predisposed to high blood pressure and high cholesterol than their normal-weight peers.

• Obesity puts children at risk to develop cancer in their adulthood.

❖Causes of Childhood Obesity:

• Busy families eat out more frequently.

• Easy access to high-calorie fast food and junk food.

• The trend of bigger food portions in restaurants and at home.

• Consumption of excess sugar in sweetened drinks, juices, shakes, desserts, cakes, chocolates or ice cream.

• Kids spending more time watching TV, playing video games or sitting at the computer.

• Reduced physical activity.

Ideal Diet tips for Childhood Obesity

• Follow a rainbow colour plate method. Include as many coloured vegetables as you can in your child’s plate throughout the day.

• Opt for whole grains over refined flours.

• Encourage eating of brown rice, quinoa, oats, broken wheat or bran fortified products This could be an ideal diet for children of this age group.

• Restrict the use of refined flour products like cakes, muffins, naans, bakery products or excess sugar.

• Replace high fatty foods with dairy, eggs, poultry, fish, beans, soy and sprouts.

• Substitute whole fat milk and products with low-fat products

• Select low-fat smoothies over high-calorie sugary shakes or ice cream

• Eliminate soda or any aerated drinks from the diet.

• Offer smaller portions in meals. Let the child ask for more. This develops a child’s sense of hunger and how much food is required.

• Experiment with herbs and spices. Use herbs and spices such as mint, cinnamon, allspice, or nutmeg to add sweetness to food without the empty calories.

• Stock your fridge with healthy foods only. Keep the high-calorie foods out of reach from kids.

• Reduce the frequency of eating out. Consume home cooked food as much as possible.

• Discourage eating in front of the television, computer, or other electronic devices

Ideal diet healthy snack options for childhood obesity:

• Give fresh fruits or fruit juices instead of canned fruits or juices

• Opt for a low-fat yogurt with fruit, dry fruit or granola toppings

• You can give air-popped popcorn without butter or sprouts or a handful of roasted nuts or beans.

Following the ideal diet routine will benefit the gen Z for the better future. Ideal diet in children is never fixed. Its always good to have little variations here and there.

See you in the next blog.

FAQs

1. How much water should children drink daily?
   • Children should aim to drink approximately 6-8 cups (48-64 ounces) of water per day to stay properly hydrated.
2. What are the key nutrients essential for a child’s growth and development?
   • Proteins, carbohydrates, healthy fats, vitamins, and minerals are crucial for optimal growth and development in children.
3. Are snacks important for children, and if so, what are some healthy snack options?
   • Yes, snacks are important for providing energy and nutrients between meals. Opt for nutritious options like fruits, vegetables, whole-grain crackers, or yogurt.
4. Should children avoid all types of fats in their diet?
   • No, children need healthy fats for brain development and energy. Include sources like avocados, nuts, seeds, and oily fish in their diet.
5. How can I encourage my child to eat more fruits and vegetables?
   • Make fruits and vegetables appealing by offering a variety of colors, involving children in meal planning and preparation, and setting a positive example by eating them yourself

Fitness coach, Clinical Nutritionist | Mansi