Eat, Grow, Thrive: How Diet Shapes our Kids’ Growth.

L, faced a common parental challenge: her 11-year-old, J, suddenly shunned greens, opting for fried chicken or pasta instead. Despite her creative attempts at sneaking in veggies, J, always sniffed them out. L's concern mirrors many parents': nutrition profoundly impacts a child’s growth, brain development, and immunity. Culinary expert, chef consultant, and food blogger, Chef Reetu Uday Kugaji reinforces this, noting that childhood nutrition isn't just about physical health, it’s a foundation for a robust immune system and brain health. On my podcast, Monisha Mahtani, a parent and registered nutritional therapist, offered insights that L, found helpful. Among them, the fact that, as parents, “it helps to create awareness around healthy eating and the importance of each food group, specifically by not eliminating any food groups and focusing on the benefits of long-term health and nourishing the body.”

On the same episode of my podcast, ‘Kids’ Guide to Eating Right’ registered nutritionist, author, and a parent herself, Sophie Bertrand, an eminent nutritionist, emphasised the importance of parents understanding the nuances of child nutrition. She's not alone in this belief. Vegan paediatric dietitian, Karla Moreno-Bryce, champions diverse diets, from legumes to nuts, underlining their role in development and immunity. After all, food is not merely about satisfying hunger; it's about fuelling growth, brain development, and overall health. Research continually reinforces this, too; notably, a comprehensive 2022 systematic review validated the profound impact of nutritional interventions on the cognitive development of undernourished pre-schoolers.

What Every Parent Needs to Know

Convenience often sways our decisions today, but at what cost to our children's health? Beware of 'Healthy' Labels: As Bertrand points out, even children's yoghurts can be sugar traps, sometimes containing more sugar than adult versions. It’s crucial to read the fine print on those colourful packages. Remember, the devil is in the details, or in this case, the ingredient list.

Championing Whole Foods: The power of whole foods can't be understated. Dr Bonnie J Kaplan of the University of Calgary, in her new book The Better Brain, co-authored with Dr Julia Rucklidge, delineates the profound relationship between a nutritious diet and improved mental well-being. The authors’ research suggests that consuming wholesome meals can dramatically reduce mental health concerns, including anxiety and depression. Furthermore, Kaplan ardently champions the Mediterranean-style diet for its unparalleled brain-boosting benefits. And while we’re on the subject, Chef Kugaji had a golden nugget to share: “Consider making about 90% of your meals at home, leaning on fresh ingredients. And if you're reaching for a drink? Maybe swap that soda with a refreshing juice, smoothie, or a traditional sherbet. It’s about those small changes, the little choices, that can pave the way for a healthier future for our kids.”

Powering Up with Nutrients

Kids need a mix of vital nutrients for their growth and overall health. Mahtani highlights the importance of calcium, vitamin A, iron, zinc, and vitamin B12 for essentials like metabolism and brain function. Bertrand suggests starting supplements from six months of age for lasting wellness, a notion backed by a 2023 study  on D3's long-term benefits. And there’s also Moreno-Bryce's reminder: Ensure meals and snacks are rich in calories, fat, and protein to meet daily needs. By focusing on these, we're setting the stage for robust health in our children.

Smart Snacking

Kids are perpetual growth machines, always on the hunt for their next snack. While special treats have their time and place, Bertrand nudges parents toward smarter choices, hinting at tempting recipes on her site. Chef Kugaji, on the other hand, recommends granola bars and ‘Sooji Dhokla’.

An effortless winner: Greek yoghurt. As WebMD notes, it’s a triple treat, bolstering bone health, aiding digestion, and even fending off diabetes. And for our vegan kiddos? Dive into fruits, crisp veggies, or nutty flax seeds.

But here’s a game-changer from Moreno-Bryce that I love: Serve up “snack platters.” This buffet-style approach lets kids indulge their whims, nurturing both their autonomy and a savvy palate. Engage them in the snack-choosing process, and you've got a recipe for a lifelong love affair with nutritious nibbles.

For all this, let's be real: every kid goes through a "nope, won’t eat that" phase. Parents may try Moreno-Bryce’s ‘buffet style meals’, engage kids in the kitchen as Mahtani urges, and they may work on building healthy eating habits from early on with tips and recipes from Bertrand, but with all the influences around them, it’s still going to be an uphill climb to get kids to eat right. Our job, however, is to keep trying. After all, every meal is a chance to set the stage for a lifetime of healthy eating.

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