Childhood is a crucial phase that determines a person's future health and development. During this period, children experience rapid physical growth, brain development, and immune system maturation. One of the most important factors influencing these processes is adequate and balanced nutritional intake.
Proper nutrition not only helps children achieve ideal height and weight but also plays a significant role in cognitive development, immune system development, and the prevention of various diseases. Therefore, parents need to understand the types of nutrients essential for children and how to meet these needs through a healthy daily diet.
Important Macronutrients for Child Growth
Macronutrients are the main nutrients that a child's body needs in large amounts to carry out basic body functions.
1. Carbohydrates as an Energy Source
Carbohydrates are a primary source of energy for children, supporting daily activities such as studying, playing, and exercising. Choose healthier complex carbohydrates, such as brown rice, whole wheat bread, potatoes, and oatmeal. In addition to providing energy, these foods are also rich in fiber, which is good for digestion.
On the other hand, consumption of simple carbohydrates such as sugar, candy, cakes, and sweet drinks should be limited because they can increase the risk of obesity and metabolic disorders in children.
2. Protein for Body Tissue Formation
Protein plays a vital role in building and repairing body tissues, including muscles and brain cells. This nutrient is also needed for the formation of hormones and enzymes that support various bodily functions.
Quality protein sources for children include lean meat, chicken, fish, eggs, milk, and plant-based sources such as tofu, tempeh, nuts, and lentils. A combination of animal and plant-based proteins helps meet children's essential amino acid needs.
3. Healthy Fats for Brain Development
Healthy fats play an important role in the development of a child's brain and nervous system, and help the absorption of vitamins A, D, E, and K. Sources of healthy fats can be obtained from fatty fish (salmon, tuna), avocados, nuts, and olive oil.
Avoid excessive consumption of trans fats and saturated fats, which are often found in fast food and packaged snacks, as they can have a negative impact on children's health in the long term.
Essential Micronutrients Children Need
Besides macronutrients, children also need micronutrients in smaller amounts but with a very large role.
1. Calcium and Vitamin D
Calcium plays a role in the formation of strong bones and teeth. Calcium deficiency can stunt bone growth and increase the risk of bone problems later in life. Sources of calcium include milk, cheese, yogurt, and green vegetables like broccoli and spinach.
Vitamin D is needed to help optimally absorb calcium. This nutrient can be obtained from sunlight exposure, fatty fish, and egg yolks.
2. Iron to Prevent Anemia
Iron plays a role in the formation of hemoglobin, which carries oxygen throughout the body. Iron deficiency in children can cause anemia, with symptoms such as fatigue, paleness, and difficulty concentrating.
Good sources of iron include red meat, liver, chicken, fish, and nuts. Iron consumption is optimal when combined with foods rich in vitamin C.
3. Vitamin A and Vitamin C
Vitamin A is important for eye health, the immune system, and cell growth. Sources of vitamin A include carrots, sweet potatoes, pumpkin, spinach, and beef liver.
Meanwhile, vitamin C plays a role in boosting the immune system and aiding wound healing. This vitamin is found abundantly in citrus fruits, kiwi, papaya, strawberries, and guava.
How to Implement a Healthy Diet in Children
To ensure that children's nutritional needs are optimally met, parents need to implement a balanced and varied diet, including:
- Provide a nutritious breakfast every morning
- Arrange food portions according to the child's age and needs.
- Limit consumption of fast food and processed foods
- Provide healthy snacks such as fresh fruit, yogurt, or nuts.
- Get your child used to drinking enough water every day
This habit helps maintain children's health and establishes good eating habits from an early age.
Balanced nutrition plays a crucial role in supporting optimal child growth and development. Proper macronutrient and micronutrient intake not only impacts physical growth but also brain development, immune system, and long-term health.
By establishing healthy eating habits from an early age and setting a good example, parents can help their children establish a strong foundation for future health. Good nutrition today is a vital investment in a child's quality of life later in life.
The article was written by Dr. Darmady Darmawan, Sp.A (Pediatrician at EMC Pulomas Hospital).