A child's development: how nutrition fuels every step

Watching our little ones grow is one of life's greatest joys. From those wobbly first steps to their first day at school, each stage is filled with exciting milestones that shape who they are becoming.

Nutrition plays a quiet but powerful role in helping children thrive - fuelling their bodies, supporting their minds, and giving them the energy to explore the world around them.

Let's explore the key areas of child development, and how the right foods can make a big difference.

Physical development

In the early years, children go through incredible physical changes.

• Toddlers (1–3 years): Children typically grow around 8cm and gain 2kg each year
• By age 3: They've tripled their birth weight and grown about 25cm taller
• After age 5: Growth becomes more steady but just as important, with motor skills like running, climbing, drawing and jumping improving through play

Why nutrition matters:

Protein, calcium, iron and healthy fats all support muscle growth, bone strength, and energy levels. A well-balanced diet fuels that endless energy and supports healthy growth from head to toe.

Cognitive development

Cognitive growth is rapid in the early years, as little minds begin to make sense of the world.

• Ages 0–2: Babies explore through their senses and react to what's directly in front of them
• Ages 2–7: Children begin thinking symbolically — pretend play, drawing, storytelling and mimicry take centre stage
• Ages 7–11: Logical thinking, problem-solving and early academic skills like maths and reading come into play

Why nutrition matters:

Nutrients like omega-3s, iron, B vitamins, and protein support brain development, focus, and memory - helping kids learn, reason, and explore their imagination.

Emotional development

If you've ever experienced a toddler meltdown, you know this stage well! Emotional development involves understanding and managing feelings - an area that evolves a lot in the early years.

• By age 2: Most children can express feelings like joy, sadness and anger - but struggle to regulate them
• Ages 3–5: Children start managing emotions better and develop early self-awareness
• After age 5: Kids begin handling peer relationships, school pressure, and experience more complex emotions

Why nutrition matters:

A balanced diet - especially with protein and fibre - helps keep blood sugar stable, reducing mood swings and emotional crashes. Zinc, magnesium, and omega-3s also support emotional regulation and brain chemistry.

Social development

Social skills grow naturally over time, especially through play, interaction and modelling behaviour.

• Toddlers: Learning to share, take turns and cooperate - comfort from parents is key during this stage
• Ages 3–5: Kids begin to understand fairness, form friendships, and play with shared rules
• After age 5: Teamwork, conflict resolution, empathy and humour all develop - get ready for endless jokes and imaginative stories!

Why nutrition matters:

While it's not the first thing we think of, nutrition supports social development too. Stable energy levels and good sleep - both helped by the right foods - give kids the mental and emotional space to engage, connect and thrive socially.

Nutrition: the everyday superpower

From physical growth to brainpower, emotions and friendships - nutrition touches it all. Building a varied diet that includes protein, healthy fats, fibre, vitamins and minerals can help children feel their best and make the most of each stage of development.

Small, balanced changes each day really do add up - and can set the stage for healthy habits that last well into adulthood.