Some kids gobble up everything in sight. Others seem to barely eat anything. But despite their diets, most kids appear to glow with health and energy.
They burn calories much faster than adults and their metabolisms are much more efficient, which is why they have so. much. energy [1].
However, children’s uncanny ability to turn food into rocket fuel can mask nutritional deficiencies that may stunt growth, learning ability and affect them throughout their lives.
This is why it’s so critical for parents to be mindful of childhood nutrition and ensure that their kids are getting the vitamins, minerals, and nutrients they need on a daily basis.
Below, the Manna team outlines how improving your child’s nutrition can significantly enhance their well-being and your family’s lifestyle. Plus, we’ll share helpful tips to encourage your child to consume more nutritious foods.
America’s Childhood Nutrition Crisis
Studies have confirmed what many already know: the American diet is detrimental to health [2]. As adults, we have the ability to choose what we put into our bodies.
American children, however, do not have that same luxury, as many are dependent on what their schools or parents provide.
Picky eating habits often limit healthy food choices, and when children are left unsupervised to make their own choices, they frequently opt for unhealthy snacks. As the American diet continues to decline, a silent childhood nutrition crisis is emerging.
Research shows that American children have poorer diets than adults. They consume more salt, more processed foods, and fewer fruits and vegetables [3].
This can lead to a lack of essential vitamins and minerals that are needed for proper growth and development [4].
So, which nutrients are children today lacking? A study of 10,000 American children found that most are deficient in vitamin D, calcium, iron, and DHA (a conditionally essential omega-3 fatty acid) [5]. And when they say “most children,” the numbers are telling.
The study revealed that nearly 90% of children have inadequate vitamin D intake, and around 70% do not get enough vitamin E.
These deficiencies can have significant long-term effects on children’s health and well-being.
Why Childhood Nutrition is a Big Deal
Are your kids getting the nutrition they need? Here’s why childhood nutrition should be a priority for American parents.
Kids Need Essential Vitamins and Minerals Too
Just like adults, kids need daily foundational nutrition to fuel their bodily processes.
For example, many children don’t consume enough vitamin E, which is found in those leafy greens they tend to turn their noses up to. Kids need vitamin E to empower their bodies with antioxidants and protect their cells.
Additionally, over 1 in 3 children also don’t get enough magnesium, an essential mineral that supports hundreds of bodily functions daily [6].
These deficiencies are difficult to recognize because their symptoms include poor reflexes, poor motor skills, and lack of concentration—all of which are common traits of many healthy young children.
However, ongoing deficiencies in magnesium, vitamin E, or other essential nutrients can lead to long-term negative effects.
It can be hard to get kids to eat kale, fish and tough-to-chew red meat on a regular basis, so many doctors recommend a children’s multivitamin to fill in these nutritional gaps [7].
This can often be a more practical solution for parents who spend a lot of time trying to sneak nutritious foods into their picky eaters’ meals.
Children Need Specific Nutrients for Healthy Development
Kids don’t just need essential nutrition to get them through the day. Nutrition contributes to their continued development.
Children’s bodies grow until their late teenage years, and their brains do not fully develop until ages 25-30 [8]. A lack of proper nutrition during this critical developmental phase can stunt growth and lead to physical and mental health challenges that may last into adulthood.
Research has suggested that poor childhood nutrition can have far-reaching consequences, resulting in poor educational performance, low adult wages, lost productivity and an increased risk of nutrition-related chronic diseases [9]. So, the best thing you can do for your child’s future is to meet their nutritional needs today.
Nutrition Improves Cognition and School Performance
Worried about your kid’s next report card?
That greasy school lunch or sugar-filled cereal may be to blame for their schoolhouse blues. Research shows that poor nutrition is associated with lower academic performance [10].
Specific nutrients are critical for cognitive function. According to the CDC, deficits in vitamins A, B6, B12, C, folate, iron, zinc and calcium cause poor performance in school and increased absenteeism.
Unfortunately, school lunches and snack bars offer lots of unhealthy foods that kids prefer to eat over nutritional meals.
If you can, pack your child a balanced lunch that’s low in sugar, and high in protein, fruits and veggies. If a busy schedule makes school meals an easier option, try teaching your child healthy eating habits when selecting their lunch, and make sure they take a daily multivitamin to prevent nutrient gaps.
Better Nutrition = Fewer Sick Days
Want to spend fewer vacation days at home with sick kids? While it’s completely normal for them to get sick from time to time, good nutrition can enhance their natural immune defenses.
During the early years of life, a child’s diet plays a key role in “programming” their gut microbiome, which significantly impacts lifelong immune function [11].
By ensuring that your child receives the right micronutrients, they’ll be better equipped to fend off illnesses as they grow.
What are these nutrients? Key nutrients for immune health include zinc, selenium, iron, copper, vitamins A, C, E, B6 and folic acid—most of which are included in Manna’s Liposomal Kids Multivitamin [12].
A Good Diet Promotes Better Sleep
It’s never easy to get your rambunctious rugrats to hit the sack. However, reducing processed foods, sugar and saturated fats may help them fall asleep more easily and stay asleep through the night.
Studies have shown that increased consumption of fast food, sugary drinks and unhealthy snacks is associated with less sleep and more frequent sleep disruptions [13].
To make matters worse, inadequate sleep has been associated with an increased risk of weight-related concerns in children, potentially contributing to a cycle that negatively impacts overall health [14].
On the flip side, kids who eat more vegetables tend to sleep better and experience fewer disturbances. So next time your child is hungry before bed, try swapping that salty snack for something healthier like carrot sticks or celery with peanut butter, and you might all enjoy a more peaceful night’s rest.
Healthy Food is Good Mood Food
Cranky, moody kids can make parenting a nightmare. Moreover, mood instability can lead to social issues and stress for kids too.
As an adult, your mood is determined by many factors, but children’s moods are largely determined by their diets [15].
Processed foods high in sugar—like candy, white bread, juice drinks, and sugary cereals—can cause spikes in energy levels, leading to mood swings and irritability [16]. These foods can also impair concentration, which may lead to further frustration, particularly at school.
Conversely, healthy foods such as whole grain carbs, probiotics and omega-3s can help stabilize young minds and help them feel happier. If they need a sweet fix, give them whole fibrous fruits that won’t cause a sugar spike.
Be A Role Model
It’s hard to convince your children on the benefits of healthy eating and good nutrition if you’re not also practicing good habits yourself.
Set a positive example by following a healthy diet, staying active, and supplementing with a multivitamin. As the saying goes, “Monkey see, monkey do”—children tend to mimic the behaviors of their caregivers. By demonstrating healthy habits, you can help your child adopt a lifestyle that promotes long-term well-being.
Healthy Kids Become Healthy Adults
It’s easy to make a child’s face light up with a sweet treat or a Happy Meal.
However, while these short-term indulgences can bring smiles, poor nutrition over time can lead to long-term health problems—especially if unhealthy eating habits are established early.
By eating well now, children not only get the nutrition they need to grow and thrive—they’re also learning healthy eating habits that will follow them into adulthood.
Good childhood nutrition is a gift that keeps on giving. It supports better performance at school and work, higher future wages, and a reduced risk of chronic diseases in adulthood.
So, if you’re a parent, giving your child the best start to a healthy and successful life means making childhood nutrition a top priority today.
FAQ
Many children may lack sufficient amounts of vitamin D, calcium, iron, and omega-3 fatty acids, which are essential for growth and overall health.
Inadequate nutrition may result in developmental challenges, difficulties in academic performance, weakened immune function, and could potentially increase the risk of health concerns later in life.
Critical nutrients for brain development include vitamins A, B6, B12, C, iron, zinc, and omega-3 fatty acids, all of which contribute to cognitive function and learning abilities.
Try offering a variety of healthy food options, engage your child in meal planning, and consider using creative methods to make healthy foods fun, like smoothies or colorful meals. Also, just like adults, getting proper nutrition is HARD, even if you aren’t picky! Consider adding a kids multivitamin.
Yes, children’s multivitamins can help fill nutritional gaps, especially for picky eaters who may not consume enough whole foods to meet their daily vitamin and mineral needs.
Yes, a well-balanced diet with whole foods can help regulate blood sugar levels, reduce mood swings, and promote mental well-being.
Sources:
- https://www.science.org/content/article/little-kids-burn-so-much-energy-they-re-different-species-study-finds
- https://www.npr.org/sections/health-shots/2022/08/31/1120004717/the-u-s-diet-is-deadly-here-are-7-ideas-to-get-americans-eating-healthier
- https://www.today.com/health/children-healthy-eating-nutrition-most-kids-have-poor-diet-study-t176669
- https://publications.aap.org/pediatrics/article/doi/10.1542/peds.2021-053708/188480/Changes-in-the-Incidence-of-Childhood-Obesity
- https://onlinelibrary.wiley.com/doi/10.1111/jhn.12881
- https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#magnesium
- https://www.yahoo.com/lifestyle/most-american-children-deficient-four-203359013.html
- https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=3051
- https://www.who.int/news/item/19-11-2015-stunting-in-a-nutshell
- https://www.cdc.gov/healthyyouth/health_and_academics/pdf/health-academic-achievement.pdf
- https://www.frontiersin.org/articles/10.3389/fimmu.2021.644269/full
- https://pubmed.ncbi.nlm.nih.gov/12142969/
- https://www.sciencedirect.com/science/article/abs/pii/S0899900721004226
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6805447/
- https://www.brainbalancecenters.com/blog/common-food-triggers-of-behavioral-issues
- https://www.oac.edu.au/news-views/mood-and-nutrition/#:~:text=Foods%20that%20are%20high%20in,mood%20swings%20and%20low%20energy.
