Proper nutrition lays the foundation for healthy growth. Childhood and adolescence are stages of rapid physical and mental development, so kids need plenty of protein, vitamins and minerals. Yet many children do not get enough of these key nutrients. The country still struggles with high rates of undernutrition and micronutrient deficiency. For instance, national surveys found that less than 40% of preschoolers meet even 70% of the recommended intake for important nutrients like Iron, Calcium, Vitamin A or C. Not surprisingly, about two-thirds of Indian children under age five are anaemic. Parents may wonder which nutrients are most often missing and how to fix them. This explores what growing kids need, where diets commonly fall short, and practical ways to fill those gaps.

Essential Nutrients for Growing Kids

• Protein: Provides amino acids to build and repair body tissues. Protein is crucial for the growth, repair, and maintenance of body tissues. Good sources of protein include dairy (milk, yoghurt, paneer), eggs, lentils (dal), beans and lean meat or fish. Even nuts and seeds add protein. Adequate protein supports strong muscles and a healthy immune system.

• Calcium and Vitamin D: Work together to build strong bones and teeth. Calcium is necessary for developing and maintaining strong bones and teeth, and Vitamin D helps the body absorb it, promoting bone growth and immunity. Include milk, yogurt, paneer and leafy greens for calcium. Fortified milk, cereals, and small fish (like sardines) or eggs can also provide calcium and vitamin D. These nutrients ensure bones grow sturdy.

• Iron and Vitamin C: Iron carries oxygen in the blood; it is essential for producing haemoglobin, preventing anaemia and supporting cognitive development. Vitamin C (citrus fruits, guava, tomatoes) boosts the immune system and acts as an antioxidant, and greatly improves iron absorption. Offer iron-rich foods such as lentils, spinach, jaggery and eggs, paired with Vitamin C sources (lemons, oranges, amla) in the same meal. This combo helps prevent fatigue and supports concentration.

• Vitamin A: Supports vision, immunity and growth. It is vital for vision and the body’s ability to fight infections. Carrots, mangoes, papaya, pumpkin and dark leafy greens are rich in beta-carotene (a form of Vitamin A). Including these colourful fruits and vegetables helps protect eyesight and strengthens the child’s resistance to illness.

• B Vitamins: B6, B12, folate and others help energy production and red blood cell formation. These are crucial for energy production, brain function, and the formation of red blood cells. Whole grains, dairy, eggs, meat and legumes provide B vitamins. Vegetarian children may need fortified cereals or supplements for Vitamin B12 to ensure nerves and blood cells are well-formed.

Common Nutrient Gaps in Indian Diets

• Iron (Anaemia): Iron deficiency is extremely common. About two-thirds of Indian children under 5 are anaemic, which often results from inadequate dietary iron. Symptoms like fatigue, poor appetite or pale skin can be warning signs. Without enough iron, kids may struggle in school and feel weak.

• Calcium and Vitamin D: Very few children meet the recommended calcium intake. One study found that only ~15% of 1-3-year-olds got 70% of the recommended calcium. Without enough calcium (and vitamin D to absorb it), bones can grow weak or deformed. Low daily milk or yoghurt consumption is a key reason. Encouraging a glass of milk or a bowl of yoghurt every day helps fill this gap.

• Vitamins A and C: Intake is generally low. Surveys find only ~12-14% of young children meet 70% of the RDA for Vitamin A, and only ~15-27% meet Vitamin C levels. Insufficient Vitamin A can harm eyesight, and low Vitamin C weakens immunity and slows iron uptake. Lack of enough fruits and vegetables is often to blame.

• Too Much Processed Food: Many kids regularly eat snacks, sweets, and sugary drinks that provide calories but little nutrition. These processed snacks and sweets have calories but few vitamins or minerals, often displacing healthier options. As a result, children can feel full yet remain undernourished.

Tips for a Nutrient-Rich Diet

• Balanced meals: Include items from all food groups at each meal. For example, serve roti or rice (grains), dal or chicken (protein/iron), a vegetable curry (vitamins, fibre) and a glass of milk or yoghurt (calcium, protein) with each meal. This covers most nutrients in one plate.

• Fruits and vegetables: Have 1-2 servings of fruits and 1-2 servings of vegetables with every major meal or as snacks. Brightly coloured choices (citrus fruits, guava, papaya, carrots, spinach) supply vitamins A and C plus fibre. Try fruit slices or smoothies, carrot sticks or fresh chutneys to make fruits and veggies appealing.

• Dairy and protein: Include dairy every day for calcium and protein. Milk, paneer (cottage cheese) or yoghurt with meals helps meet those needs. Also include protein sources like dal, eggs, fish or lean meat regularly. For vegetarians, combinations like dal with spinach or nuts with curd can boost both iron and protein.

• Smart snacking: Keep healthy snacks available. Roasted chana, almonds, walnuts, pumpkin seeds or homemade energy bars provide vitamins, minerals, and healthy fats. Fresh fruit, a boiled egg or yoghurt with fruit are better snacks than chips, biscuits or soda. Limiting sweets and fried snacks leaves room for more nutritious foods.

• Sunlight and play: Encourage outdoor play in the morning or late afternoon. Just 15-20 minutes of sun exposure a few times a week helps children produce Vitamin D, which supports calcium absorption and bone health. Safe outdoor activity also boosts overall well-being.

Nourishing Your Child’s Future

Focusing on nutrition helps children grow up strong and healthy. By serving a variety of home-cooked meals and healthy snacks, parents can ensure kids get the nutrients they need. Small changes like adding more vegetables to meals, offering a glass of milk daily, or replacing sugary drinks with water or milk make a big difference over time. If you have concerns about your child’s diet or growth, consult a paediatrician or nutritionist for guidance. Investing in good nutrition is an investment in your child’s future.