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Best Nutrients for Your 5-12 Year Old’s Nutritional Needs

Written by: Dayvin Malifer

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Date Published

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Time to read 5 min

What if the secret to unlocking your child's fullest potential lies in their next meal? Childhood between the ages of 5 and 12 is a whirlwind of transformation.


During the 5-12 years old stage, children experience rapid physical, cognitive, social, and emotional growth. They gain better motor skills, problem-solving abilities, and language skills. Socially, they become more independent, empathetic, and develop a stronger sense of right and wrong. Academically, they make progress in reading, writing, and math, while also cultivating critical thinking and specialized interests. This period is a key developmental stage, with caregivers playing an important role in supporting the foundations to their overall growth.


Adequate nutrition is definitely something that’s not to be taken for granted during this stage. Children require a well-rounded diet that meets all the essential micronutrient and macronutrient needs to support strong bones, muscles, and overall physical development.

Parents might ask, what are the most important nutrients needs for 5-12 year-old children? Here are the key nutrients essential for children's growth during this critical stage:

1. Protein

Protein is vital for the growth and repair of tissues. It supports muscle development, immune function, and the production of enzymes and hormones. Good sources of protein include lean meats, poultry, fish, eggs, dairy products, beans, nuts, and seeds.

Protein

2. Calcium

Calcium is crucial for developing strong bones and teeth. It also plays a role in nerve transmission, muscle function, and blood clotting. Dairy products like milk, cheese, and yogurt are excellent sources of calcium. Fortified plant-based milks, leafy green vegetables, and fortified cereals also contribute to calcium intake.

Calcium

3. Iron

Iron is necessary for the production of hemoglobin, which carries oxygen in the blood. Adequate iron levels help prevent anemia and support overall energy levels. Red meat, poultry, fish, beans, lentils, and iron-fortified cereals are good sources of iron.
Iron

4. Vitamin D

Vitamin D aids in the absorption of calcium and promotes bone health. It can be obtained through sun exposure and dietary sources such as fortified dairy products, fatty fish, and egg yolks. There is no doubt that this is one of the most important nutritional needs of 5-12 year-old kids.
Vitamin D

5. Vitamin A

Vitamin A is another nutritional need. It is essential for vision, immune function, and cell growth. It can be found in foods like carrots, sweet potatoes, spinach, and other colorful fruits and vegetables.

Vitamin A

6. Vitamin C

Vitamin C is important for the growth and repair of tissues, wound healing, and immune function. It also enhances the absorption of iron from plant-based foods. Citrus fruits, strawberries, bell peppers, and broccoli are rich in vitamin C.

Vitamin C

7. B Vitamins

B vitamins, including B6, B12, and folate, are important for energy production, brain function, and the formation of red blood cells. These can be obtained from a variety of foods such as meat, fish, dairy products, whole grains, and leafy green vegetables.

B vitamins

8. Omega-3 Fatty Acids

Omega-3 fatty acids are crucial for brain development and function. They can be found in fatty fish like salmon, walnuts, chia seeds, and flaxseeds.

Omega-3

9. Zinc

Zinc is essential for children's growth and development, aiding in immune function, wound healing, and the senses of smell and taste. It also supports protein synthesis, which is crucial for building strong, healthy tissues. Additionally, sufficient zinc intake helps prevent stunted growth and boosts cognitive functions.

Zinc

10. Hydration

Proper hydration is essential for maintaining overall health. Encourage children to drink plenty of water throughout the day and limit sugary beverages.

Hydration

Boosting Your Child’s Nutrition Day by Day

TruHeight Kids product line

Kids' vitamin supplements are designed to complement a regular diet by providing essential nutrients that might be missing or insufficient in your kids' food intake. They can play a crucial role in ensuring children receive optimal nutrition, especially during the growth spurt ages of 5-12, when their nutritional demands are higher.


Incorporating TruHeight Kids Vitamins into their daily routine can do wonders to their nutritional needs. All of TruHeight Kids products are naturally sourced, free from GMO and artificial ingredients, and contain all the necessary nutrients mentioned above. 


By focusing on these key nutrients and maintaining a balanced diet, parents can support their children's growth and development during these critical years, setting a strong foundation for their future health and well-being.

Tips for Parents:

  1. Balanced Meals: Aim to include a variety of foods from all food groups in each meal. This means incorporating fruits, vegetables, whole grains, proteins (like lean meats, beans, and nuts), and dairy or dairy alternatives. A balanced meal provides essential nutrients that support growth and development.

  2. Healthy Snacks: Offer snacks that are nutritious and satisfying. Good options include fresh fruits, vegetables with hummus, nuts, seeds, and yogurt. These snacks provide energy and nutrients without the added sugars and unhealthy fats found in many processed snacks.

  3. Limit Sugars and Fats: Reducing the intake of sugary snacks and beverages, as well as foods high in unhealthy fats, can help prevent obesity and other health issues. Encourage water or milk instead of sugary drinks, and choose healthier cooking methods like baking, grilling, or steaming instead of frying.

  4. Involve Kids in Cooking: Engaging children in meal planning and preparation can be a fun and educational experience. It helps them learn about different foods and how to prepare them, fostering a positive relationship with healthy eating. Let them help with simple tasks like washing vegetables, stirring ingredients, or setting the table.

  5. Be a Good Role Model: Children often mimic the behaviors of their parents. By eating healthy foods yourself, you set a positive example for your kids. Show them what balanced meals look like and how to enjoy a variety of nutritious foods.

  6. Add TruHeight Kids to Their Routine: Their diet might have essential nutrients missing in it. Consider incorporating TruHeight Kids Supplements into your child’s daily routine--with their breakfast, lunch, dinner, and before their bedtime. It’s an easy way to ensure your child gets the vitamins, minerals, and healthy habits they need to thrive.

Conclusion

Supporting children’s growth and development during the 5-12 years old stage involves more than just academics and social interactions. Providing nutritional needs of 5-12 year-old kids plays a crucial role in ensuring that children reach their full potential physically, cognitively, and emotionally. By providing a balanced diet rich in essential nutrients, parents can lay a solid foundation for their children’s health and well-being. Encouraging healthy eating habits from a young age sets the stage for a lifetime of good nutrition and overall wellness.

FAQs

1. What are some quick and healthy snack options for children?

Healthy snack options for children include:


-Fresh fruits like apples, bananas, and berries.

-Vegetables with hummus or yogurt dip.

-Nuts and seeds (considering any allergy restrictions).

-Whole grain crackers with cheese.

-Yogurt or cottage cheese with fruit.
-Smoothies made with fruits, vegetables, and a protein source like Greek yogurt.

2. What are the long-term benefits of supporting a child's growth and development during the early years?

Investing in the nutritional needs of 5-12 year-olds during the early years can have far-reaching and long-lasting benefits. When children receive the proper nutrition, support for cognitive function, and opportunities for physical activity and sufficient sleep, they are more likely to develop into healthy, confident, and well-rounded individuals. This can positively impact their academic performance, social skills, and overall well-being throughout their lives.

3. Are supplements necessary for children who have a balanced diet?

Generally, if a child has a balanced diet that includes a variety of foods from all food groups, they should get all the necessary nutrients. However, in some cases, supplements might be recommended by a healthcare provider, especially if the child has specific dietary restrictions, allergies, or is a picky eater. Always consult with a healthcare professional before starting any supplements for your child.

Schwarzenberg, S. J., & Georgieff, M. K. (2018). Advocacy for Improving Nutrition in the First 1000 Days to Support Childhood Development and Adult Health.


Heart.org. “30 Tips to Help Your Family Eat Better.” 

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