Nutrition in Children: Keys to Healthy Growth

Discover the best infant nutrition tips for each stage of growth. Learn about breastfeeding, complementary feeding, and how to manage feeding problems in children to ensure their well-being and optimal development.

Nutrition during infancy plays a fundamental role in children's physical and cognitive development. From breastfeeding to adolescence, each stage requires a specific approach to ensure optimal growth. Proper nutrition not only prevents disease but also influences children's learning ability, emotional development, and overall well-being. Below, we offer essential recommendations for balanced nutrition at each stage of child growth.

Importance of Breastfeeding and Complementary Feeding

The exclusive breastfeeding 🍼 During the first six months of life, it's the best way to feed babies, as it provides all the essential nutrients and strengthens their immune system. It also fosters an emotional bond between mother and child and reduces the risk of infections, allergies, and chronic diseases in adulthood.

From six months onwards, the progressive introduction of complementary foods 🍎 It should be balanced and rich in iron, zinc, and vitamins, without discontinuing breast milk until at least two years of age. It's important to make this transition gradually, ensuring that the foods are suitable for the baby's digestion and development.

Some tips for complementary feeding include:

• ✅ Introduce one new food at a time to identify potential allergies and intolerances.
• 🥄 Offer textures appropriate for your baby's age and development, starting with purees and progressing to more solid foods.
• 🚫 Avoid added sugars and ultra-processed foods in the early years, as they can lead to poor eating habits in the long term.
• 🍏 Promote the consumption of fresh fruits and vegetables to encourage a natural and healthy diet.
• ✋ Do not rush the chewing process and allow the baby to explore food with his or her hands.

Dietary Recommendations for Growing Children

As children grow, their nutritional needs change. It is essential to ensure a varied diet that provides them with the energy and nutrients necessary for their physical and mental development. A balanced diet should include:

• 🍗 ProteinsEssential for muscle and cell development. They are found in lean meats, fish, eggs, dairy products, and legumes. Plant-based sources such as beans, lentils, and chickpeas are also excellent alternatives.
• 🥦 Vitamins and mineralsCalcium and vitamin D are essential for bone development, while iron prevents anemia and improves oxygenation of the body. They are obtained from fruits, vegetables, whole grains, and dairy products.
• 🍞 Complex carbohydrates: Energy sources such as brown rice, oats, and whole-wheat bread, which provide sustained energy and prevent blood glucose spikes.
• 🥑 Healthy fats: present in nuts, avocado and olive oil, they benefit brain development and help in the absorption of fat-soluble vitamins.
• 🌾 Fiber: key to healthy digestion and preventing constipation. Found in whole grains, fruits, and vegetables.

It is key to promote good eating habits, such as eating as a family 🍽️, avoiding distractions during meals 📵, establishing regular mealtimes 🕒, and making eating a pleasant, pressure-free time. It's also recommended to involve children in meal preparation to foster an interest in healthy eating from an early age.

Strategies for Managing Eating Disorders

Some children may experience feeding difficulties, such as poor appetite or being overweight. Specific strategies are recommended for each situation:

• 🍽️ Lack of appetiteIt's important to avoid forcing your child to eat, as this can lead to food rejection. It's recommended to offer a variety of options, allow your child to participate in food choices, and maintain an established routine with fixed mealtimes. You can also encourage appetite with eye-catching presentations and varied colors on plates.
• ⚖️ Childhood overweightReduce consumption of ultra-processed foods and sugary drinks, encourage daily physical activity 🚴, and balance portions. It's key to teach children the importance of healthy eating without generating feelings of guilt or strict prohibitions.
• 🥗 Food selectivityIntroduce new foods gradually and in attractive presentations. We recommend the "shared plate" strategy 🍽️, where the child watches their parents eat a variety of foods, generating curiosity and a willingness to try new things.
• 🧠 Food anxietySome children may develop emotional eating patterns. It's essential to educate them on the importance of listening to their body's signals and encourage activities that help channel emotions without resorting to food.

Promoting a healthy relationship with food from childhood is key to preventing disease, ensuring strong and balanced growth, and laying the foundation for healthy habits in adulthood.