Wondering if you’re feeding your child the right foods to fuel their growth? As parents, we often question whether we’re making the best choices for our child’s nutrition—after all, every bite counts when it comes to their physical and mental development. But where do you begin? To answer your burning questions, we spoke to Dr. Nimish Kulkarni, a seasoned pediatrician, pediatric hematologist, and nutrition consultant, to get his expert advice on how nutrition impacts your child’s growth and development.
With over 13 years of experience, Dr. Kulkarni has built a reputation as one of the most trusted voices in pediatric care. Renowned for his passion for pediatric nutrition, he is dedicated to helping children thrive through evidence-based dietary strategies and holistic care. With several national and international publications and contributions to textbook chapters, he combines academic expertise with compassionate practice. He specializes in nutrition and hematology, offering holistic guidance to parents who are determined to give their children the healthiest start in life. As the founder of NextGen Paediatrics in Bandra, Mumbai, he provides comprehensive services focusing on nutrition, anaemia management, and holistic general pediatric care—delivering personalized, minimally invasive care that fosters children’s growth and well-being.
Let’s see what the doctor has to say!
Q1: What foods and feeding practices are recommended for infants in the 1st year of life?
For the first six months, it’s simple exclusive breastfeeding! Breast milk is a powerhouse of essential nutrients, antibodies, and enzymes your baby needs for growth and immunity. If breastfeeding isn’t possible or it isn’t enough, formula milk fortified with essential nutrients is a suitable alternative.
From six months onwards, it’s time to introduce complementary foods. Start slow with purees like rice cereal, mashed carrots, pumpkin, or fruits like bananas and apples. Introduce one new food at a time so your baby can adjust to it, and you can monitor for any allergies. Gradually add protein-rich foods like lentils, eggs, fish, and poultry. Remember, no added salt or sugar your baby doesn’t need it yet!
Encourage self-feeding with soft finger foods to support your baby’s motor skill development. Stick to a flexible feeding schedule, and always respect their hunger cues. Forcing food can lead to negative emotional associations.
Q2: Why is nutrition important in early childhood, and what are the nutritional needs in early childhood?
Early childhood is when your little one’s body and brain are growing quite rapidly. Nutrition isn’t just fuel—it’s the foundation for their physical growth, brainpower, and immune system. This is the time to build healthy eating habits that will stick for years to come and ensure long-term well-being.
Kids need the right mix of calories for energy, proteins for building muscles, and healthy fats to support brain development. Calcium and vitamin D are essential for strong bones, while iron keeps anaemia at bay.
The good news is: that most of these nutrients come from a balanced diet—no need for supplements! If your child is eating a variety of foods and thriving, there’s usually no need to worry about extra vitamins (except for vitamin D, which is often recommended by the IAP for kids under one).
Something to note here, Formula milk is fortified with age-appropriate nutrients. In most cases, babies on formula milk don’t require additional supplements. Let your paediatrician decide if your child needs any supplements based on their nutritional requirements.
Q3: Are there any specific food items that might support a child’s physical and mental growth?
Diet and growth should be viewed in a holistic manner. All forms of foods contribute in their own way towards a balanced diet and optimum nutrition for growth. Hence, variety is key!
Some notable foods would be: For physical growth, locally available and affordable options like milk, curd, and paneer are excellent sources of calcium and protein to build strong bones and muscles. Whole grains such as wheat, rice, bajra (pearl millet), and ragi (finger millet) provide sustained energy and fiber. For protein and iron, include lentils (dal), chickpeas, kidney beans (rajma), and eggs—staples in most Indian households.
For mental growth, opt for foods like flaxseeds, walnuts, and mustard oil, which are good sources of omega-3 fatty acids that support brain development. Peanuts and sesame seeds are affordable options packed with healthy fats and magnesium. Fresh, seasonal fruits like guava, pomegranate, and papaya, along with leafy greens like spinach (palak) and fenugreek (methi), provide antioxidants to protect brain cells and boost cognitive health.
The golden rule? Mix and match! Don’t get stuck on specific foods or rigid charts. Every child is different, and finding what works best is a journey. Let them explore, try new things, and enjoy the process.
Q4: How do nutrition and early brain development correlate?
Did you know your baby’s brain grows the fastest in the first three years of life? Think of nutrition as the building blocks for this growth. Iron is crucial because it helps carry oxygen to brain cells. Without enough iron, attention spans and brain development can take a toll. Foods like fish and walnuts are rich in omega-3 fatty acids, which help build the brain’s structure and improve learning.
Carbohydrates, especially the healthier ones like whole grains and millet, are an important energy source for the brain, as they provide glucose, its primary fuel. Choline, present in foods like eggs and nuts, supports brain function and communication between the brain and body. Nutrients like zinc and vitamin B12, found in meat and dairy products, also play a role in maintaining healthy nerves.
But here’s a friendly reminder: don’t overcomplicate it. It’s about balance, not perfection. Nutrition works best when it’s a mix, and every meal doesn’t have to check every box. Trial, error, and patience are your best friends here.
Q5: What role does sugar play in energy levels and attention spans in children?
Sugar provides a quick boost of energy, but this is often followed by a crash, leaving children feeling tired and irritable. Overconsumption of sugar is linked to hyperactivity in some children, which can make it harder for them to focus on tasks or schoolwork.
Refined sugars, like those in candy and sodas, are the culprits here. Instead, focus on natural sugars from fruits or complex carbs like oats and bananas. These provide steady energy and are much kinder to their mood and attention spans. Cutting back on added sugar doesn’t just improve focus it also helps prevent long-term issues like obesity and diabetes.
Q6: A General Word of Advice for Parents
Let’s be real: parenting is hard. There’s no one-size-fits-all solution, especially when it comes to feeding and nutrition. Kids are individuals, not robots. What works for one child might not work for another, and that’s okay!
My advice? Don’t chase rigid diet charts or portion guides. Instead, focus on creating a positive, stress-free relationship with food. Let your child explore different tastes and textures. Celebrate their wins (like trying broccoli for the first time!), and don’t sweat the misses. Feeding is a journey, and you’re both learning as you go.
And one last thing: trust yourself. You know your child better than anyone else. Be flexible, be patient, and remember it’s not about perfection, but progress. You’re doing great, and your child is lucky to have you.
Dr. Kulkarni’s expert advice reassures us that nutrition is one of the most important pillars of a child’s development, but it doesn’t have to be complicated. By focusing on a variety of wholesome foods and creating a positive, relaxed mealtime environment, you’re setting your child up for a healthy future. Remember, every meal is an opportunity to nurture their growth, so enjoy the process and embrace the small wins along the way! For more information or to book an appointment, please visit www.drnimishk.com