Nutrition is the foundation for long term health and well-being. Balanced nutrition at this stage supports brain development, immunity, physical and emotional well-being. Early developmental years are crucial as nutrient needs are very high for child growth and development. 1
While balanced meals, good quality sleep, physical activity, outdoor sunshine and emotional supports are vital for growing children every day, nutritional drinks like Complan Nutrigro (for 2-6yr old) and Complan (for 7-14 yr old) can help fill the nutritional gaps caused due to lack of adequate nutrient intake in growing children meals, supporting growth. Let’s understand how nutrition, physical activity, sleep and emotional well-being is essential and how incorporating these every day supports child growth and development.
1 The essential role of pediatric nutrition in childhood growth and development. (2024). Maternal & Pediatric Nutrition, 9, 246.
Child Growth and Development during early years of life
Optimal Growth requires:
1. Balanced Nutrition
Macronutrients for optimal child growth: Carbohydrates provide energy, and support brain functioning. They’re often found in abundance in whole grains, fruits, vegetables and starchy foods. 2,3 Proteinsare important for growth, tissue repair, production of hormones, various enzymes, and are involved in many other bodily functions. Good quality protein sources are eggs, chicken, fish, milk and milk products, lean meats, soy and soy products. 4 Fats are an important source of energy, they help support cognitive development, immune health, and absorption of fat-soluble vitamins – A, D, E, and K. Healthy fats from nuts, oilseeds, fatty fishes, full fat dairy, seed oils, and avocados can be included in the daily diet. 5
Micronutrients for child growth: These are required in small amounts but are still essential for growth, vision, immunity, and bone health and brain development.
2 Stephen, A., Alles, M., de Graaf, C., et al. (2012). The role and requirements of digestible dietary carbohydrates in infants and toddlers. European Journal of Clinical Nutrition, 66(7), 765–779. https://doi.org/10.1038/ejcn.2012.27
3 Bailey, R. L., Catellier, D. J., Jun, S., et al. (2021). Total usual nutrient intakes of U.S. children aged 1–3 years. Nutrients, 13(6), 1821. https://doi.org/10.3390/nu1306182
4 Wang, J. (2024). The importance of proteins: Building blocks of life. Journal of Nutrition & Food Sciences, 14, 55. https://doi.org/10.35248/2155-9600.24.14.55
5 Monnard, C., & Fleith, M. (2021). Total fat and fatty acid intake among 1–7-year-old children from 33 countries: Comparison with international recommendations. Nutrients, 13(10), 3547. https://doi.org/10.3390/nu13103547
Calcium: Calcium is required for bone mineralization, skeletal growth and teeth. Sources are milk and milk products like curd, cheese, paneer, amaranth (rajgira), sesame seeds (til) and millets like ragi. 6,7
Iron: Iron deficiency -anemia is very common among children, and is associated with impaired cognitive development. Bajra, garden cress seeds, black cumin seeds, masoor dal, red amaranth leaves, drumstick leaves, dill leaves, cowpea leaves, rajma, and horse gram are some sources. Absorption of iron can be improved by adding vitamin C sources (e.g. lemon). 8,9
Zinc is essential for tissue synthesis and repair, and supports growth. Sources include meat, seafood, eggs and dairy, some plant sources include beans, nuts and whole grains.9
Vitamin A is crucial nutrient for vision, immunity and cellular growth. Eggs, dairy, as well as plant sources like sunflower seeds, carrots, and green leafy vegetables are some sources.9
Iodine is a component of thyroid hormone. Its deficiency causes intellectual impairment, hearing loss and restricted growth. Iodized salts, seafood and eggs are some sources. 9
Brain development is very active in early years influencing learning skills, concentration and memory. Omega 3 fatty acids like DHA, zinc and iron are important for cognitive development.1
6 Prentice, A. M., Ward, K. A., Goldberg, G. R., Jarjou, L. M. A., Moore, S. E., Fulford, A. J., & Prentice, A. (2013). Critical windows for nutritional interventions against stunting. The American Journal of Clinical Nutrition, 97(5), 911–918. https://doi.org/10.3945/ajcn.112.052332
7 Shertukde, S. P., Cahoon, D. S., Prado, B., Cara, K. C., & Chung, M. (2022). Calcium intake and metabolism in infants and young children: A systematic review of balance studies for supporting the development of calcium requirements. Advances in Nutrition, 13(5), 1529–1553
8 Finn K, Callen C, Bhatia J, Reidy K, Bechard LJ, Carvalho R. Importance of Dietary Sources of Iron in Infants and Toddlers: Lessons from the FITS Study. Nutrients. 2017;9(7):733. Published 2017 Jul 11. doi:10.3390/nu9070733
9 Hong, S. (2025). Essential micronutrients in children and adolescents with a focus on growth and development: A narrative review. Journal of Yeungnam Medical Science, 42, 25. https://doi.org/10.12701/jyms.2025.42.25
Limiting high-sugar or highly processed foods may help support long-term health. Sweet and sugary foods, packaged foods are restricted as much as possible as these can have long term negative implications on child’s health.
2. Sleep quality: Essential for Growth Hormone and Brain Function 10,11
Sleep is an essential aspect for children’s health and is often overlooked by caregiver/parents.
During Sleep
- Growth hormone is secreted.
- Memory consolidation occurs.
- Brain connections strengthen.
- Emotional regulation improves.
Sleep consolidation is strongly associated with required growth and development in early childhood. ² Evidence also suggests that inadequate / poor-quality sleep in children may increase the risk of concerns like obesity, impaired cognitive performance, attention difficulties, emotional dysregulation, and behavioral problems.³ Maintaining consistent bedtime routines and limiting screen time before sleep supports optimal child growth and development.
3. Physical Activity and Playtime
- Physical activity in children supports:
- Motor development
- Muscle and bone strength
- Cognitive health
- Social-emotional growth
10 Bemanalizadeh, M., Parsapoor, M., Emami, L., et al. (2024). The association between sleep consolidation and growth and development in early childhood: A systematic review. Health Promotion Perspectives, 14(4), 312–318.
11 Liu, J., Ji, X., Pitt, S., Wang, G., Rovit, E., Lipman, T., & Jiang, F. (2024). Childhood sleep: physical, cognitive, and behavioral consequences and implications. World journal of pediatrics : WJP, 20(2), 122–132. https://doi.org/10.1007/s12519-022-00647-w
A recent study depicted that structured physical activity programs included as a part of early childhood education encourages child development, motor skills and emotional health.
4. Emotional Development: Building Strong Foundations
Emotional development plays a crucial role in overall child growth and development. Emotional wellbeing can affect how children respond to stress and build relations with others. A recent study showed that interventions done in early childhood targeting emotional health, can help improve a child’s ability to manage stress, emotions and supports child growth and development. 12
Inadequate nutrient intake on a daily basis which leads to deficiencies like anemia, along with poor quality sleep, can lead to irritability and affect emotional well -being. Thus, on a daily basis balanced nutrition combined with planned routines supports emotional aspects of child development.
Bridging Nutritional Gap
Home cooked well balanced meals remains the best source of nutrition for all children. However, picky eating, busy schedules, reduced appetite, lack of concentration during meal times, may lead to nutritional gaps and deficiencies. To fill the nutritional gaps parents can include nutritional drinks like Complan Nutrigro (for 2-6 yr old) and Complan (for 7-14 yr old) along with balanced diet to supports child growth and development.
Daily healthy habits for children includes
- Balanced home cooked meals + Complan Nutrigro (for 2-6yr old) or Complan (for 7-14 yr old) for additional nutritional support
- Daily physical activity
12 Hennefield, L. H., Gilbert, K., Donohue, M. R., Tillman, R., McCoy, A., Diggs, G., & Kohl, P. L. (2025). Early emotion development intervention improves mental health outcomes in low-income, high-risk community children. Child Psychiatry & Human Development, 56(5), 1457–1471. https://doi.org/xxxxx
- Adequate sleep
- Emotional nurturing
Healthy child growth and development depend on daily consistency in nutrition, sleep, physical activity, and emotional care. Nutritional drinks like Complan Nutrigro (for 2-6yr old) and Complan (for 7-14 yr old) along with healthy meals can be included to balance the nutritional gap and help reduce the risk of nutrient deficiencies. Complan (for 7-14 yr old) with 63% more protein than other nutritional drinks and 34 vital nutrients can be given as a part of a healthy balanced diet which will help support nutrient intake in school-going children. Complan Nutrigro (for 2-6yr old), a nutritional drink for toddlers that has a 50:50 blend of whey and casein and 34 vital nutrients including iron, calcium, selenium, and DHA, along with probiotic Bifidobacterium lactis making it different from regular drinks. Including it as a part of balanced meals helps support overall growth, including – physical growth, cognitive development and immune system.
Supporting children today with the right habits makes sure of healthier and stronger adults tomorrow.
