Fuelling Growth: The Complete Child Nutrition Guide

# Fuelling Growth: The Complete Child Nutrition Guide Proper nutrition during childhood shapes lifelong health, academic performance, and emotional well-being. ## Key Nutrients - **Protein** — muscle and immune function (eggs, lentils, chicken, paneer) - **Calcium + Vitamin D** — bone strength (milk, yogurt, sunlight) - **Iron** — brain development and energy (spinach, meat, fortified cereal) - **Omega-3s** — brain and eye health (fish, walnuts, flaxseeds) - **Zinc** — immunity and growth (seeds, meat, legumes) ## Age-Specific Guidance **1–3 years:** Introduce diverse textures; 3 meals + 2 snacks/day **4–8 years:** Reduce junk food; encourage family meals **9–13 years:** Higher calorie needs as growth accelerates; iron especially for girls **Teenagers:** Calcium and protein peak needs; avoid crash dieting ## Healthy Habits to Build 1. Eat together as a family 2. Don't use food as reward or punishment 3. Involve children in grocery shopping and cooking 4. Limit screen time during meals 5. Make vegetables fun — dips, colourful plates ## What to Limit - Sugary drinks (replace with water, buttermilk, lassi) - Packaged snacks high in salt and trans fats - Excess fruit juice (whole fruit is better) **Pediatric nutrition consultation:** +91 93067 10615

Fuelling Growth: The Complete Child Nutrition Guide

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