Good nutrition is key to children's growth and health. The right foods give them the energy to grow, learn, and stay active. Eating well in childhood helps the body and brain develop properly, builds a strong immune system, and supports good health later in life. In this article, you'll learn why nutrition matters for children, with a focus on growth, brain development, immunity, and long-term health (CWCC, 2024).

Nutrition and Healthy Growth

Children's bodies are constantly growing and changing, and good nutrition helps this growth stay strong and steady. According to the World Health Organisation (WHO), children should eat a wide variety of foods, especially plant-based options such as fruit, vegetables, beans, and grains. Fatty meats are best replaced with lean meats, fish, beans, or lentils. Plant-based proteins are just as effective as animal proteins in supporting children's healthy growth (WHO, 2006).

Balanced Eating Guide for Children:

Recommended amounts of common foods by age, to support healthy growth and development (WHO, 2006).

Getting enough calcium and vitamin D is important for bones and teeth, while iron helps with healthy blood. Not getting enough of these can result in slow growth and makes kids tired or weak (CWCC, 2024).

Brain Development

Immunity and Defending Against Illness

Food gives the body strength to fight germs and recover from illness. Vitamins and minerals such as vitamin A, vitamin C, and zinc support a healthy immune system. Children who eat a variety of colourful fruits and vegetables are less likely to fall sick often (CWCC, 2024).

Long-Term Health Outcomes

What children eat now affects their health for years to come.

Good nutrition:

• Reduces the risk of diseases like diabetes and heart problems later in life.

• Help build strong bones, preventing bone issues as adults.

• Can support a healthy mood and emotional well-being (CWCC, 2024).

WHO also recommends limiting foods high in sugar, fat and salt. Too much sugar or salt can raise the risk of health problems in the future. Milk and dairy or calcium from plant sources are important for bone health (WHO, 2006).

Key Takeaways

• Good nutrition is important for children's growth, helping their bodies develop strong bones, muscles and organs.

• Children should eat mostly plant-based foods like fruits, vegetables, beans and grains with limited fatty meats replaced by lean meats, fish or legumes.

• Proper portion sizes of meat, fish, legumes, bread, milk and cheese vary by age to meet children's nutritional needs.

• Healthy fats and nutrients like iron, iodine and B vitamins support brain development, improving memory, focus and learning ability.

• Vitamin A, C and zinc strengthen the immune system, helping children fight illness and stay healthy.

• Good nutrition supports long-term health by reducing risks of diseases such as diabetes and heart problems and by building strong bones and emotional well-being.

• Drinking enough water is important for keeping children alert, supporting growth and maintaining overall health.

References (2)

CWCC 2024, The Role of Nutrition in Child Development, Inspire Centre for Learning, Accessed 10 July 2025, The Role of Nutrition in Child Development - Inspire Centre for Learning

WHO 2006, Food and nutrition policy for schools, World Health Organisation, Accessed 7 July 2025, Microsoft Word - Food Nutrition Schools NFS FINAL.doc