Good nutrition in the first five years builds the foundation for growth, brain development and lifelong health.
Introduction
The first five years of life are a period of extraordinary growth and brain development. Nutrition during this window influences physical growth, immune strength, cognitive ability and future health.
Because children’s stomachs are small and growth is rapid, every feed must be nutrient-dense. Using locally available foods breast milk, tubers, cereals, legumes, vegetables, fruits and small amounts of animal-source foods caregivers can meet these needs affordably.
This article outlines essential nutrients, provides age-based feeding guidance, offers practical meal examples using local foods, and highlights hygiene and feeding practices to prevent malnutrition and infection.
Essential Nutrients for Young Children
Children under five require a balance of macronutrients (carbohydrates, protein, fat) and key micronutrients (vitamin A, iron, zinc, calcium, and omega-3s) to support growth, immunity and brain development.
Young children need energy from healthy carbohydrates, building blocks from protein, and healthy fats for brain and vision development.
Micronutrients such as vitamin A support eyesight and infection resistance; iron prevents anemia and supports learning; zinc helps growth and recovery from illness; and calcium strengthens bones.
Because young children eat small amounts, foods must be dense in these nutrients or staples should be enriched (e.g., mixing groundnuts or milk into porridge).
Age-Based Nutrition Guidelines
Nutrition needs and feeding approaches change quickly from birth to five years. Follow age-appropriate practices to ensure the right balance of milk, complementary foods and family meals.
Infants 0–6 Months: Exclusive Breastfeeding
Breast milk provides complete nutrition and immune protection for infants. Exclusive breastfeeding for six months reduces diarrhea, respiratory infections and undernutrition.
If breastfeeding is not possible, use a safe, recommended infant formula under health worker guidance.
6–24 Months: Introduce Complementary Foods (while continuing breastfeeding)
Start complementary foods at six months while continuing breastfeeding up to two years or beyond. Foods should be soft, nutrient-dense and introduced one at a time to check for allergies.
Enrich local staples by adding groundnuts, mashed beans, powdered milk, or small amounts of fish or egg yolk to increase protein, healthy fat and micronutrient content.
MUST READ:How to Build a Balanced Plate (Using Local Foods)
Feeding frequency
Offer three main meals and two to three nutritious snacks daily. Small, frequent feeds suit a small stomach and high energy needs.
2–5 Years: Family Foods with Extra Care
By age two, children can eat most family foods if these are made safe and appropriately sized. Meals should remain nutrient-dense, with regular protein, vegetables and healthy fats. Encourage varied textures and flavors and continue to limit sugar and salt.
Practical Feeding: The Child’s Balanced Plate
A child’s plate should be nutrient-dense and easy to eat half vegetables and fruit, one-quarter protein, one-quarter carbohydrates, plus small amounts of healthy fat.
For toddlers and preschoolers, serve small portions frequently. Use visual cues: a child’s fist for carbohydrate portion, a palm for protein, two small handfuls for vegetables, and a thumb-size portion for fats.
Examples using local foods include mashed yam with vegetable stew and a small piece of fish; rice with beans and a side of sautéed greens; or pap (ogi) enriched with milk and groundnuts plus mashed banana.
Key Micronutrients and Local Sources
Certain vitamins and minerals deserve special attention because deficiencies in early childhood have long-term consequences.
Vitamin A: Essential for vision and immunity. Local sources: carrot, pumpkin, red palm oil, mango, pawpaw, dark leafy greens.
Iron: Prevents anemia and supports brain development. Local sources: beans, liver, eggs, green leafy vegetables, millet. Combine iron-rich plant foods with vitamin C (e.g., orange) to improve absorption.
Zinc: Important for growth and infection resistance. Local sources: meat, fish, groundnuts, beans.
Calcium: Builds strong bones and teeth. Local sources: milk, yoghurt, small fish eaten with bones, sesame seeds.
Omega-3s: Supports brain and eye development. Local sources: oily fish and eggs.
Feeding Challenges and Practical Solutions
Picky eating, illness-related appetite loss and food insecurity complicate feeding. Simple strategies can keep children nourished even under constraints.
Challenge — Picky eating: Offer small portions of new foods repeatedly and present them attractively. Eat together to model behaviour.
Challenge — Low appetite during illness: Offer favourite nutrient-dense foods in small amounts and maintain fluid intake. When vomiting or severe diarrhea occurs, seek health care quickly.
Challenge — Limited resources: Enrich staple foods with groundnuts, powdered milk, mashed beans or small fish; prioritize nutrient-dense foods and frequent small feeds.
Hygiene and Safe Feeding Practices
Food safety and hygiene prevent infections that cause malnutrition. Clean practices are as important as food quality.
Wash hands before preparing and feeding food, use clean utensils, boil or treat drinking water, cook foods thoroughly and store leftovers safely.
Avoid feeding food that has been reheated multiple times. Keep feeding surfaces and children’s cups clean, and ensure safe disposal of waste to reduce infection risk. A child suffering repeated diarrhoea cannot absorb nutrients, so hygiene directly supports nutritional status.
Final Thoughts
Nutrition in the first five years sets the stage for a child’s future health and potential. By practising exclusive breastfeeding for six months where possible, introducing safe, nutrient-dense complementary foods, caregivers can prevent malnutrition and support robust development.
Small, consistent steps, frequent feeds, balanced plates, food enrichment and safe feeding practices deliver major, lasting benefits for children and communities.