A balanced diet in childhood is not only good for physical development. It is also an investment in children’s emotional and cognitive growth. But in an environment full of rushed and industrial foods, many families wonder: what foods are recommended for children’s growth and development?
FOOD CONFUSION IN CHILDHOOD
Today, many families face a common concern: which foods are recommended for children’s growth and development. Overexposure to ultra-processed products, changes in family habits and contradictory information lead to confusion in nutritional decision-making. As a result, the real needs of young children are not always met.
THE CONSEQUENCES OF INADEQUATE NUTRITION
The data confirm that this is not just a feeling: 36.1% of Spanish children are overweight, according to the ALADINO 2023 report promoted by the Spanish Agency for Food Safety and Nutrition (AESAN). This situation not only affects children’s physical condition, but also their self-esteem, learning ability and future health.
In addition, the same agency has found that many school menus contain too much fried food and not enough fresh vegetables. This fails to meet basic nutritional recommendations for children. These dietary deficiencies can stunt physical and neurological development. It can also hinder the acquisition of good habits in the long term.
WHAT FOODS ARE RECOMMENDED FOR CHILDREN'S GROWTH AND DEVELOPMENT?
Knowing which foods are recommended for children’s growth and development is key for parents, educators and any environment responsible for their well-being. According to guidelines from the World Health Organization (WHO), the United States Department of Agriculture (USDA) and the Harvard T.H. Chan School of Public Health, these are the recommended nutritional pillars:
1. Fruits and vegetables (50% of the plate)
They are the main source of vitamins, minerals, antioxidants and fibre. It is recommended to prioritise fresh and seasonal products, such as spinach, carrots, apples or bananas. Their daily consumption favours the immune system and cell growth.
2. Wholegrain cereals (25 % of the dish)
Brown rice, oatmeal, wholemeal bread or pasta provide sustained energy. They also improve digestion thanks to their high fibre content. Refined and sugary cereals are not recommended.
3. Healthy protein (25 % of the plate)
Essential for muscle, bone and neuronal development. They include lean meats, fish, eggs, pulses and nuts. All at an appropriate age and with supervision for possible allergies.
4. Dairy products rich in calcium and vitamin D
Fundamental for the formation of bones and teeth. Milk, yoghurts and cheeses should be part of the daily diet, preferably low-fat in children over the age of two, according to the American Academy of Pediatrics.
5. Healthy fats
From extra virgin olive oil, avocados, oily fish or nuts. They provide essential fatty acids for brain development.
HABITS THAT COMPLEMENT NUTRITION
In addition to choosing the right foods, it is essential to create an enabling environment. The Spanish Nutrition Foundation (FEN) recommends:
- Eating with the family without technological distractions.
- Establish regular meal times.
- Involve children in shopping and cooking. This strengthens their relationship with food.
CASVI VILLAVICIOSA, AN EDUCATIONAL MODEL THAT ALSO EDUCATES IN HEALTH
At Casvi Villaviciosa International School, we are aware that teaching which foods are recommended for children’s growth and development is as important as teaching maths or languages. For this reason, our educational approach includes:
- Balanced school menus adapted to the nutritional needs of each stage.
- Occasional cookery workshops, especially in pre-school and primary education.
- Integrated nutrition education, in line with our International Baccalaureate educational model.
- Active communication with families, sharing recommendations and tools to reinforce good habits at home.
We believe in a holistic education that enhances the physical, mental and academic well-being of each student.
DO YOU WANT TO KNOW HOW WE HELP OUR STUDENTS GROW UP HEALTHY, HAPPY AND PREPARED FOR THE FUTURE?
