How to ensure a child’s healthy development through proper nutrition
Proper nutrition is the foundation of a child’s health and harmonious development. What a child eats directly affects brain function, immune strength, and the formation of bones and muscles. It is crucial for young mothers to understand how to balance a child’s diet, provide all the necessary nutrients, and instil healthy habits that will last a lifetime.
In this article, we will explore the key aspects of children’s nutrition and provide practical advice to help maintain your child’s health.
Why nutrition plays a key role in a child’s development
Balanced nutrition affects all systems of a child’s body:
✅ Physical development: Proteins build muscles, calcium strengthens bones, and healthy fats provide energy.
✅ Brain function: Omega-3 fatty acids, iron, iodine, and B vitamins improve memory, concentration, and learning ability.
✅ Immunity: Vitamins A, C, D, and zinc strengthen the body’s defences against illnesses.
✅ Psycho-emotional state: A balanced diet helps prevent mood swings, hyperactivity, and sleep problems.
Essential food groups in a child’s diet
To ensure a complete diet, meals should include products from different groups:
- Fruits and vegetables – rich in vitamins, fibre, and antioxidants. It is recommended to consume five portions a day (half a plate at lunch and dinner).
- Whole grains – bread, cereals, and pasta made from whole wheat. They provide energy and beneficial carbohydrates.
- Dairy products – kefir, yoghurt, cheese. These are sources of calcium and protein for strong bones.
- Protein-rich foods – meat, fish, eggs, legumes. Proteins are essential for growth and tissue development.
- Healthy fats – avocado, nuts, olive oil, fatty fish. These support brain and heart function.
The importance of proteins, fats and carbohydrates in a child’s growth
✔️ Proteins: The primary building material for muscles and cells. The required amount depends on age—on average, 1-1.5 g per kg of body weight. Sources: meat, fish, eggs, cheese, legumes.
✔️ Fats: Particularly important for brain and nervous system development. Instead of trans fats (fast food, sweets), choose unsaturated fats from fish, nuts, and avocados.
✔️ Carbohydrates: The main source of energy. Prioritise complex carbohydrates (porridge, fruits, whole-grain bread) while avoiding excessive sugar intake.
The role of vitamins and minerals in brain development and immunity
- Vitamin A – supports vision and skin health (carrots, pumpkin, broccoli).
- Vitamin C – boosts immunity (citrus fruits, kiwi, blackcurrants).
- Vitamin D – essential for bones and immunity, particularly in winter (sunlight, fatty fish, eggs).
- B vitamins – support the nervous system (eggs, whole grains, bananas).
- Iron – prevents anaemia (red meat, spinach, buckwheat).
Should children be given sweets
Excessive sugar consumption can lead to weight problems, cavities, and an increased risk of diabetes. However, a total ban on sweets may have the opposite effect—an increased interest in restricted foods. The best approach is:
✅ Limiting sweets to 1-2 times per week.
✅ Replacing sweets with fruits, dried fruits, or homemade sugar-free desserts.
✅ Avoiding sugary fizzy drinks.
How to prevent deficiencies of iron, calcium and other essential nutrients
- Iron: Serve meat with vitamin C-rich vegetables (e.g., buckwheat with broccoli) to enhance absorption.
- Calcium: Include cheese, kefir, yoghurt, or calcium-fortified plant-based alternatives in the diet.
- Vitamin D: If necessary, take supplements after consulting a doctor.
- Magnesium and zinc: Add nuts, seeds, and legumes to meals.
How to create a balanced meal plan for a child
A sample daily menu:
- Breakfast: Oatmeal with fruits and nuts, egg.
- Snack: Yoghurt or cottage cheese, banana.
- Lunch: Chicken soup, buckwheat, vegetable salad.
- Afternoon snack: Whole-grain toast with avocado or cheese.
- Dinner: Baked fish, potatoes or rice, vegetable garnish.
Why it’s important to develop healthy eating habits from an early age
📌 Healthy habits formed in childhood last a lifetime.
📌 Eating together helps children adopt good habits from their parents.
📌 Offering a variety of foods helps children develop a taste for different flavours.
📌 Avoid forcing children to eat; instead, encourage them to try new foods through play.
How to adapt a child’s diet for allergies or special needs
If a child shows signs of allergies (rash, swelling, digestive disorders), consult a dietitian to create an individual meal plan.
Common allergen replacements:
- Milk – plant-based alternatives (almond, coconut milk).
- Eggs – banana purée or flax seeds in baking recipes.
- Wheat – buckwheat, corn, or rice flour.
Get expert help in creating a personalised diet for your child
Every child is unique, and their diet should consider all individual needs. If you want professional advice on your child’s nutrition or need to adjust their diet due to allergies, consult the specialists at the Clinical Dietetics Centre led by Dr. Bezuhla. Professional dietitians Olga Bezuhla, Roksolana Kuchanska, and Luydmila Onishchuk will help develop a nutrition programme that supports your child’s healthy development.
A healthy diet from childhood is the best gift for your child’s future. Take care of their nutrition and set an example of healthy habits every day!