Kids' Nutritional Needs During Growth Spurts

If it feels like your child is constantly asking for another snack, you're not imagining it. Growth spurts are a normal part of childhood, and they often come with bigger appetites, changing food preferences, and increased nutritional needs.

While every child grows at their own pace, providing a balanced diet during these periods can help support normal growth and development. Here's what New Zealand parents should know about kids' nutritional needs during growth spurts and how to support healthy eating habits along the way.

What Is a Growth Spurt?

A growth spurt is a period when children experience more rapid growth than usual. These phases commonly occur during infancy, the toddler years, early school age, and again before puberty. During a growth spurt, you may notice your child:

• Eating more than usual

• Feeling hungry more often

• Sleeping longer or needing extra rest

• Growing out of clothes and shoes quickly

• Becoming more physically active

Every child is different, and some may experience these changes more noticeably than others.

Why Nutrition Is Important During Growth Spurts

Growing bodies need a steady supply of nutrients to support normal bone development, muscle growth, brain development, and overall wellbeing. While most children can meet their nutritional needs through a varied diet, busy lifestyles or picky eating habits can sometimes make this more challenging. Focusing on nutrient-rich foods at meals and snack times helps provide the building blocks children need as they grow.

Key Nutrients for Growing Kids

Protein: Protein supports normal growth and development. Include a variety of protein-rich foods such as lean meat, fish, eggs, beans, lentils, tofu, yoghurt and cheese throughout the day.

Calcium and Vitamin D: Calcium and vitamin D work together to support healthy bone growth and development. Dairy foods are a common source of calcium, while vitamin D can come from sunlight exposure and fortified foods.

Iron: Iron supports healthy red blood cell formation and oxygen transport throughout the body. Foods such as lean red meat, chicken, legumes, spinach and iron-fortified cereals can help children meet their daily needs.

Healthy Fats: Healthy fats, including omega-3 fatty acids, are important for normal brain growth and development. Oily fish, walnuts and seeds are good food sources.

Fruits and Vegetables: Colourful fruits and vegetables provide a range of vitamins, minerals and antioxidants that support overall health and wellbeing.

Healthy Snack Ideas During Growth Spurts: Children often need extra fuel between meals when they're growing quickly. Instead of relying on sugary snacks, choose nourishing options that provide lasting energy. Some easy snack ideas include: Greek yoghurt with fresh fruit, wholegrain crackers with cheese, apple slices with nut butter (where appropriate), vegetable sticks with hummus, boiled eggs, homemade oat muffins, smoothies made with milk, yoghurt and fruit. Pairing protein with wholegrains or fruit can help keep children satisfied until their next meal.

When Supplements May Be Helpful

A balanced diet should always be the foundation of good nutrition. However, some children may benefit from additional nutritional support if they have limited food variety, are picky eaters, or have increased nutritional demands during periods of growth.

ChildLife NZ offers a range of children's nutritional supplements designed to complement a healthy diet, including:

• ChildLife Multi Vitamin & Mineral, which helps support daily nutritional needs.

• ChildLife Liquid Calcium with Magnesium, which supports healthy bone growth and development.

• ChildLife Vitamin D3, which supports normal bone health and immune system function.

• ChildLife Liquid Iron, which supports healthy red blood cell formation and oxygen transport.

Always choose supplements that are appropriate for your child's age and follow the directions for use.

Supporting Healthy Growth Every Day

Growth spurts are a natural part of childhood, and while they may leave you wondering where all the food has gone, they're also a reminder that your child is growing and developing. Offering balanced meals, nutritious snacks, regular physical activity, adequate sleep, and plenty of water can help support your child's health during these busy stages of life. If you're concerned about your child's growth, appetite, or nutritional intake, speak with your healthcare professional for personalised advice.

Always read the label and use as directed. Dietary supplements are not a substitute for a varied, balanced diet. If symptoms persist or you have concerns about your child's health or nutrition, consult your healthcare professional.