My Child Is Growing Fast: How Can I Adapt Their Diet?

Is your child growing at lightning speed? Does it seem like they are always hungry? Feeding children during periods of growth is no easy task. Discover the keys to a balanced diet for growing children in this article!

Nutritional Needs from Childhood to Adolescence

From birth through adolescence, children have specific nutritional needs to support their growth. From the age of 6 months, breast milk or infant formula alone is no longer sufficient, and children begin to expand their range of tastes through food diversification.

From the age of 3, children's nutritional needs are proportionally higher than those of adults. Nutrition plays a major role for two reasons: rapid growth and the development of digestive, metabolic, and neurocellular functions.

During adolescence, the body is in a phase of intense development, and the nutritional demands associated with growth are considerable. Puberty is a crucial period due to significant morphological, physiological, and psychological changes. These changes have a direct impact on adolescents’ nutritional needs. Overall, there are major variations in growth rates depending on age, as well as significant individual differences among adolescents of the same age.

Key Nutrients for Growth

Nutrients are divided into two main categories: macronutrients and micronutrients.

Macronutrients are the nutrients the body requires in larger amounts and that provide energy. They are also the largest nutrients in terms of size.

• Carbohydrates and fats are an essential source of energy for children. These needs are linked to the functioning of their metabolism as well as their energy expenditure. They vary depending on the child’s growth rate and physical activity level.
• Proteins contribute to the building and repair of tissues and support the proper functioning of organs. They can come from plant-based sources (whole grains, legumes) or animal-based sources (meat, eggs, and fish).

Micronutrients include all vitamins, minerals, and trace elements that are essential for life.

• Vitamins play a fundamental role, starting with vitamins B and C, which contribute to normal energy-yielding metabolism. As for vitamin D, it is essential for the proper absorption and utilization of calcium in bones. It is found in oily fish and is also synthesized by the body through exposure to sunlight. To complement these intakes, taking a dietary supplement may be beneficial, particularly during winter, when sunlight is less abundant.
• Minerals: calcium and iron play an essential role throughout childhood growth. It is during this stage of life that children build a strong skeleton... for life! To ensure optimal bone development, a child should consume 2 dairy products per day[1] to help meet their calcium needs. In France, 1 in 2 children between the ages of 6 and 10 consumes less calcium than the recommended daily intake[2]. As for iron, a deficiency can occur as a result of a poorly varied diet or restrictive eating habits. This may lead to anemia and therefore significant fatigue. Iron is found in meat, liver, fish, and legumes. It is worth noting that vitamin C, found in citrus fruits, enhances iron absorption.

Optimal nutrient intake starts with a varied and balanced diet. In addition, taking a dietary supplement may help meet nutritional requirements when needed.

A Closer Look at Nutrition: How to Achieve a Balanced Diet

To ensure a balanced diet for children, it is essential to provide them with a varied diet in quantities appropriate to their daily needs. The PNNS (French National Nutrition and Health Program) recommends eight key dietary guidelines that are essential for maintaining a balanced diet, along with one guideline specifically dedicated to physical activity.

Many eating habits, whether positive or negative, that develop during childhood tend to persist into adulthood. This is why nutrition education is so important from an early age.

A Few Tips for Establishing a Balanced Diet for Your Child:

• Always offer water, the only truly essential beverage, at mealtimes. Serve it in an attractive carafe or glass to make it more appealing. You can also add slices of fruit and let them infuse for extra flavor!
• Prepare balanced snacks by choosing two foods from the following three groups: dairy products, grain-based products, and fruits or vegetables. Don't hesitate to shake up привычals by offering creative options, such as small skewers of Comté cheese and cherry tomatoes!
• Present fruits and vegetables as foods that are rich in colors, flavors, and textures, rather than simply as foods that are “good for your health.” Vary them to create colorful and appetizing plates. And why not give food art a try?
• Take your child to the market to help them discover “real” foods while involving them in the selection process.
• Cook with your child to help them become familiar with their food. A yogurt cake baking session is a great way to have fun together while preparing a delicious snack!

[1] Santé Publique France, PNNS, 2019
[2] Crédoc, Consumption and Lifestyles, April 2019