Understanding children's developmental stage and nutritional needs is crucial for supporting their growth. In this article we explore the key developmental phases from ages 4 to 12, focusing on the essential nutrients needed to fuel their active bodies and inquisitive minds.
The information below is intended for the average healthy child and nutrition advice and recommendations may be different if a child has a health condition.
Early Childhood (Ages 4-6): The Wonder Years
During this stage, children are bursting with energy and curiosity, refining their motor skills and expanding their language abilities. They continue to enhance their gross and fine motor skills through activities like running, jumping, and climbing, becoming more physically active. At the same time, their cognitive abilities rapidly develop, marked by significant language growth, an increased attention span, and improved memory. To support their growth and active play, children at this age have high energy needs. Additionally, their immune system is still developing, and exposure to new environments may increase their susceptibility to infections.
Middle Childhood (Ages 7-9): The Learning Years
This stage marks a transition as children become more independent and develop their interests. Their cognitive abilities expand significantly.
During this stage, children’s muscle coordination improves, making them more adept at sports and other physical activities. Their cognitive abilities continue to grow, with significant advancements in problem-solving skills, critical thinking, and proficiency in reading and writing. To support growth spurts and increased physical activity, their energy needs remain high. Additionally, their immune system continues to develop, and exposure to new environments and social settings helps strengthen their ability to combat pathogens.
Late Childhood (Ages 10-12): The Transition Years
This stage often marks the beginning of puberty, bringing significant physical and emotional changes leading to rapid growth spurts and changes in children's body composition, with fine motor skills becoming well developed. Their cognitive abilities are enhanced, including abstract thinking and problem-solving skills, often sparking an increased interest in complex subjects and activities. Energy needs may peak during growth spurts associated with puberty, making adequate nutrition crucial to support these changes. Children's immune systems becomes more robust, and maintaining a balanced diet and healthy lifestyle is essential to support their health during periods of rapid growth and development.
Physical Changes in children aged 4 to 12
- Increase in height. Growth spurts typically coincide with noticeable increases in height and during these periods, children may grow several centimetres in a short amount of time. Growth plates, located at the ends of long bones, are responsible for bone growth and during growth spurts, these growth plates undergo rapid cell division and elongation, leading to increased height. It's common for children to experience mild discomfort or pain during growth spurts. This discomfort is often referred to as growing pains. Growing pains typically occur in the legs, especially in the muscles around the knees, thighs, or calves, but they can also affect other parts of the body.
- Changes in body composition. Alongside increased height, children experience changes in body composition, including increased muscle mass and bone density. Some children can experience temporary awkwardness or clumsiness as they adjust to their changing body proportions.
- Hormonal changes. Growth hormone, secreted by the pituitary gland, plays a key role in stimulating growth during growth spurts and other hormones, such as thyroid hormones and sex hormones, also influence growth and development in children.
Nutrients and Their Importance in children aged 4 -12 years
Macronutrients: Protein, Carbohydrates and Fat for Children
- Protein is essential for growth and repair of tissues , including muscles, bones, ligaments and organs. Certain amino acids essential as these are not synthesised by the body and must be obtained from dietary protein. Good sources of protein are red meat, poultry, fish, eggs, dairy products, tofu, tempeh, lentils, chickpeas, beans, nuts, and seeds.
- Complex carbohydrates are a good source of energy for growing children as they’re packed full of fibre to support digestion, potassium and B vitamins to support energy production. Good sources of complex carbohydrates are white potatoes (skin on), sweet potatoes, oats, corn, parsnips, couscous, rice, beans. Fruits such as banana, kiwi, oranges, apples, pears, berries and cherries are also good sources of fibre and nutrients for growing children. Simple carbohydrates such as cakes, biscuits, sweets and sugary drinks contain much higher levels of sugar and very little to no fibre and so should be consumed very occasionally.
- Fat: Omega 3s are essential fatty acids that the body cannot make and must be obtained from the diet. DHA, EPA and ALA are the three main Omega 3s and are crucial for the formation and maintenance of strong cell membranes of the heart, blood vessels, lungs, immune and endocrine systems. DHA and EPA are primarily obtained from dietary sources like cold-water fatty fish such as salmon, tuna, mackerel, sardines, and certain types of algae. ALA is primarily found in plant-based foods such as flaxseeds, chia seeds, walnuts, and hemp seeds.
Micronutrients: Vitamins and Minerals for Children
- Calcium is the most abundant mineral in the body with 98% of it being stored in the bones and is vital for the structure of teeth and bones , especially during periods of rapid growth. Adequate levels of vitamin D are required for the body to absorb dietary calcium. Good sources of calcium are milk, cheese, and yogurt, small fish such as sardines as well as leafy green vegetables like broccoli, collard greens, spinach, kale and bok choy.
- Iron is a mineral and is required for the formation of red blood cells and oxygen transport throughout the body and in some cases, Iron deficiency can lead to fatigue and impaired cognitive function. Adequate levels of vitamin C are required to help support iron absorption. Good sources of iron are red meat, poultry, fish, beans, lentils, and leafy green vegetables.
- Zinc is essential mineral involved in supporting immune function, protein and DNA synthesis, wound healing, and growth as well as involved in DNA synthesis and cell division. Good sources of Zinc can be found in meat, poultry, seafood, nuts, seeds, lentils, whole grains, and dairy products.
- Vitamin D is a fat soluble pro-hormone that plays a vital role in the absorption of calcium and phosphorus needed to support the mineralisation of teeth and bones to maintain density and strength as well as contributes towards the normal functioning of the immune system. Sources: Sunlight exposure , small amounts in fatty fish (e.g., salmon, mackerel), egg yolks.
- Vitamin C is a water-soluble vitamin which contributes to collagen formation for the normal function of cartilage, protection of cells from oxidative stress, increases iron absorption, maintains the normal function of the immune system as well as contributing to collagen formation in teeth and gums. Good sources of vitamin C can be found in citrus fruits (e.g., oranges, lemons), strawberries, kiwi, red bell peppers, broccoli, tomatoes.
- Vitamin A is a fat-soluble nutrient needed for normal function of the immune system, maintenance of normal skin, maintenance of normal vision and normal iron metabolism. Good sources of Vitamin A can be found in beef liver, sweet potatoes, spinach, pumpkins, carrots, herring, milk, red bell peppers, mangos, cantaloupe, eggs and broccoli.
- B vitamins are a group of 8 water soluble nutrients that support metabolism by helping to convert food into energy, make new blood cells, and support the maintenance of healthy skin and brain cells. As the body does not store B vitamins, they must be replaced by the diet each day. Good sources of B vitamins can be found in meat, fish, poultry, eggs, legumes and seeds.
A Note on Hydration
Children are generally less heat tolerant and so may become easily dehydrated especially when they are more active and the weather is warmer so the amount of fluid each child requires will depend on factors such as age, sex and physical activity.
The British Nutrition Foundation have created a Healthy Hydration guide for children aged 5 -11 which you can download here .
Junior Revive: Your Super Supplement
At Revive Active we understand that sometimes children can be fussy eaters or have busy schedules making it a challenge to ensure they achieve their daily nutritional needs so that’s why we formulated Junior Revive : a super supplement with 22 Active ingredients including 12 vitamins, 6 minerals, 4 fruit & vegetable powders, Beta Glucans, Fibre, Live Friendly Bacteria and Choline to support a child’s immunity, energy and mental performance all in one daily sachet.
One sachet solution designed for children aged 4 –12 year olds to support a growing child’s physical and psychological needs.
Each morning, Monday - Friday, simply add one sachet to 100ml of water, or your child's favourite juice or smoothie and stir to dissolve. Junior Revive is unflavoured, making it easy to incorporate in the kid’s diet. For fussy eaters, it can also be added to yoghurt, juice, healthy cereal, or a smoothie for a nutritious boost.
*The advice in this article is for information only and should not replace medical care. As with any nutritional supplement please consult your qualified healthcare professional before use, especially if pregnant, breastfeeding, if you have a known medical condition or are taking medication. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.