18/02/2026
As a Paediatrician I often emphasize that children are physiologically and metabolically different from adults. Understanding these differences is crucial for supporting a child's long-term health and cognitive potential.
🧠 Critical Structural Development
Children's vital organs—especially the brain—are disproportionately larger and more active than those of an adult:
• The Brain: At birth, the brain accounts for approximately 12% of total body weight, compared to just 1.2% in adulthood.
• Energy Requirements: To support this rapid development, a 5-year-old requires roughly 70 kcal/kg/day—double the 35 kcal/kg/day typically required by an adult.
While the pace of brain growth slows as children enter school age, the "fine-tuning" phase begins. The body requires a constant supply of over 40 essential nutrients (including 13 vitamins and 15 minerals) to manage synaptic pruning, myelination, and cellular organization.
🍽️ The Importance of Nutrient Density
Because children have smaller gastric capacities but significantly higher nutrient requirements per kilogram, the nutrient density of their diet is paramount. To ensure optimal growth and cognitive function, we recommend these four evidence-based pillars:
• Dietary Diversity: Ensure a wide variety of food groups to cover all essential amino and fatty acids.
• High-Quality Proteins: Incorporate bioavailable nutrient sources, such as animal-sourced foods or well-managed plant-based alternatives.
• Micronutrient Support: Prioritize iron and long-chain fatty acids for brain health.
• Avoid "Empty" Calories: Limit processed foods and sugary beverages that provide energy (calories) without the essential structural nutrients required for development.
By prioritizing nutrient-dense meals today, we are providing the biological building blocks for a healthier tomorrow.
