Why Do Children and Adolescents Need More Nutrition?

The nutritional needs of children and adolescents are significantly higher due to the rapid growth and development occurring during these life stages.

From infancy through adolescence, there is a significant increase in height, weight, and the maturation of various tissues and organs. This period includes the adolescent growth spurt, characterized by increased hormonal activity and the development of muscle mass, bone density, and other body components. To support these anabolic changes and ensure proper development, higher amounts of nutrients are needed, including proteins, vitamins, minerals, and particularly calcium, which is crucial for achieving optimal peak bone mass.

The Indian Council of Medical Research (ICMR) highlights the reasons and dietary recommendations to support the nutritional requirements of young individuals. These include:

Rapid Growth in Infants and Children

A newborn baby grows rapidly at a rate of about 28g per day during the first two months, and 450g per month thereafter. The birth weight doubles by five months and triples by one year of age. During the second year, a toddler gains about two kilograms, and between 2–10 years of age, the child gains 1.5–3 kilograms in weight every year. Infants gain about 25 centimetres in height during the first year and 10–15 centimetres from 1–2 years of age. Between 2–10 years, the child grows an average of 6–7 centimetres in height annually. By four years old, a child's height is about double their birth length. Most boys reach half their adult height by about age two, and most girls reach half their adult height by about 19 months. During this period, the development and maturation of various tissues and organs also take place.

Adolescent Growth and Development

The adolescent period (10–19 years) is characterized by a rapid increase in height and weight, hormonal changes, sexual maturation, and emotional fluctuations. The adolescent growth spurt starts at about 10–12 years in girls and two years later in boys. During this phase, the annual peak rates for height and weight are 9–10 centimetres and 8–10 kilograms, respectively. The development of critical bone mass is essential during this period, as it is crucial for maintaining bone mineral integrity in later life. The pattern and proportion of various body components, such as body water, muscle mass, bone, and fat, increase throughout childhood and adolescence to reach adult levels by about 19 years. With the onset of menstruation, adolescent girls face greater physiological stress than boys, making their nutritional care particularly important for their health and future motherhood.

Nutritional Requirements and Recommendations

All these rapid anabolic changes require more nutrients per unit of body weight. Growing children and adolescents require more calcium. Though recommended dietary allowances for calcium are about 850–1050mg/day, it is desirable to provide higher quantities of calcium for adolescents to achieve optimal peak bone mass. To achieve this, calcium-rich foods such as milk and milk products, foxtail millet, finger millet (ragi), and sesame should be included in their diet. Young children below the age of five should be given less bulky foods rich in energy, protein, vitamins, and minerals, such as pulses, nuts, edible oil/ghee, milk, and eggs. Vegetables, including green leafy vegetables and locally available seasonal fruits, should be part of their daily menu. Healthy snacks made from wholesome ingredients and low in fat, sugar, and salt can make a useful contribution to their nutrient requirements, particularly in older children and adolescents. Frequent changes in the menu are often appreciated by children.

Older children and adolescents should consume adequate milk to fulfil high calcium requirements and obtain quality protein. Bengal gram, tofu, and paneer are also good sources of protein. Nutrient-dense foods such as nuts, oilseeds, and marine fish, which are rich sources of good-quality fats, proteins, vitamins, and minerals, must be consumed frequently. Foods such as fenugreek seeds, amaranth seeds, flax seeds, chia seeds, and basil seeds, which have health-promoting effects, can be consumed at least three to four times a week.

Avoiding Unhealthy Habits and Packaged Foods

It is essential to avoid packaged foods and foods containing excess oil, salt, sugar, added colours, and other additives. Overindulgence in foods high in fats, sugar, and salt should be avoided. Adolescence is a vulnerable stage for developing unhealthy food preferences and harmful habits like smoking, chewing tobacco, or drinking alcohol. These unhealthy habits should be avoided. In addition to consuming a nutritious, well-balanced diet, appropriate lifestyle practices and involvement in physical activities such as games and sports should be encouraged among children and adolescents.

Conclusion

The nutritional needs of children and adolescents are critical due to the rapid growth and developmental changes occurring during these life stages. Ensuring an adequate intake of nutrient-rich foods is essential for supporting physical growth, hormonal changes, and the development of strong bones and muscles. focusing on a balanced diet, children and adolescents can achieve optimal health and development.