Growing up well

Nutrition for every stage of childhood from babies to teens

Children’s nutritional needs evolve rapidly as they grow, from first tastes and fussy phases to teenage independence and growth spurts. For many parents, knowing how best to support their child at each stage can feel overwhelming. This is where your local independent health store can be a valuable source of guidance, offering practical, accessible advice alongside carefully chosen products to support young, developing bodies.

“Many parents are turning to health food stores for information and advice,” says Clair Whitty, owner of the Natural Health Store in Wexford.

“Health food stores have a wide range of products including foods, supplements, and skincare products which can be suitable for children with food intolerances or sensitivities. They can offer advice on a wide range of ailments including coughs and colds, digestive problems, hay fever, skin issues, or tips and remedies for poor sleepers.”

With the right support, each stage of childhood offers an opportunity to build strong nutritional foundations. Here’s how to nurture healthy development from babyhood through to the teenage years, using simple, natural approaches.

BABIES:
Building strong foundations

“The weaning stage usually begins at around six months as babies will be moving from liquids to solids,” says Linda Meehan from the Natural Health Store in Wexford. “They will be learning to chew and be developing hand–eye coordination. It’s an exciting time as you watch and see what they will like and dislike. It can also be an anxious time and you may worry that they will choke if the pieces are too chunky, or be concerned about the volume of food they will need. It can be frustrating if your child likes a food one day and not the next, but just keep offering them the foods and avoid fussing over it if they refuse it.

Sleep can also become disrupted, and a good sleeper can suddenly become a bad sleeper; disappointing, but common. It can be because of the leaps they are making in learning. Teething and changes in feeding patterns could lead to night waking or unsettled routines. There are natural remedies that contain chamomile or lemon balm in liquid form that are perfect to help your baby get to sleep.

Healthy fats support brain development, but it can be difficult to get them to eat fish, so you might like to give them a supplement to ensure they are getting their omega-3s. A wide variety of fruits and vegetables helps provide essential vitamins and encourages acceptance of different tastes.”

TODDLERS:
Navigating growth and fussy eating

“Between the ages of one to three there are huge strides in growth and development,” says Clair Whitty. “At this stage children have mostly found their feet either crawling or walking. Most will have found their voice and know how to say no! Their independence is growing now too.

Their appetite can fluctuate at this stage, and you might suddenly have a fussy eater on your hands. It’s very common too. But it is very sad to see your brilliant eater suddenly refusing foods that they used to enjoy. Texture, taste and even colour can become an issue as sensory awareness increases. A varied diet that includes all food groups is ideal, but small appetites can make this challenging. You can sneak vegetables into soup or mashed potatoes.

You may need patience with it. Don’t force them to eat something; just offer and keep the portion size very small. Nutritional deficiencies could be a factor as low iron or zinc can affect appetite.

Nutritionally, toddlers need foods that support steady growth, brain development, and immune health.

Key nutrients include iron for cognitive development and energy, calcium and vitamin D for bone health, healthy fats for brain development, and zinc for immunity and appetite.”

TEENS:
Fuelling growth and independence

“The teenage years are a time of growth spurts and hormonal changes,” says Liz O’Byrne, a nutritional therapist who works with the Aloe Tree in Ennistymon, Co Clare. “Coupled with school, social and sporting demands it can be a difficult time for young people and their parents in many ways, particularly when it comes to healthy eating.

Young people are becoming more independent, and parents have less input into what they eat and drink. Convenience foods can creep in fast as access is easier.

It’s important that parents gently persist with the healthy eating message and provide healthy foods at home. Parents need to emphasise the importance of quality protein with every meal (for growth and hormone production) and healthy carbohydrates for sport and energy in general. Try to re-emphasise the need for five-a-day and have fresh fruit and vegetables available always.

Providing a healthy breakfast before school, such as eggs or homemade acai bowls, is a good start. Other options include homemade flapjacks, yoghurt and granola pots, powerballs, smoothies or even a sandwich and fruit. Lunch might be more challenging if they want to go to delis with friends, but a home-cooked, balanced dinner most evenings is where they can make up the nutrients.

Oily fish once a week can provide some essential fatty acids which may help brain function. If they don’t eat fish, try adding linseeds and chia seeds to smoothies and granola and maybe consider giving them a fish oil supplement.

Ensure that teenagers eat adequate amounts of iron-rich foods, such as eggs, chicken and leafy green vegetables, particularly for menstruating girls. Pair these with vitamin C-rich foods for maximum absorption (think broccoli, kiwis and citrus fruits).

Try not to panic. We all survived our teenage years!”

Top tips!
Add some lavender oil in the bath water to help relax them.
Provide ‘fashionable’ water bottles, food flasks and granola yoghurt pots to encourage them to use them.
Eggs are great; they are a super nutritious food that are extremely versatile.

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