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A healthy diet is not only important for your child’s physical development and a strong immune system. According to the World Health Organization, good nutrition helps your child’s brain development, helping them to learn better because they’re able to be more productive and proactive.
What should a healthy diet include to ensure healthy mental development from conception to school-going age? We will help to answer this question…
Grow, baby grow!
During pregnancy, nerves grow and connect in your baby’s brain, which ultimately affect your child’s physical senses, attention, learning, processing speed, memory, and abilities to plan and control impulses and mood for the rest of their life.
It’s, therefore, important to eat a healthy, balanced diet during pregnancy to support your baby’s health and development. Avoid processed foods, saturated fats and trans-fats, and cut down on foods high in salt and/or sugar. Ensure that your diet consists of enough fresh fruit and vegetables, lean protein, nuts and whole grains.
Important nutrients during pregnancy include folate (a B vitamin) or folic acid (synthetic form of folate found in supplements and fortified foods). These nutrients help to prevent brain and spinal cord problems in your baby, and decrease the risk of premature birth and low birth weight.
Other important nutrients during pregnancy include calcium, vitamin D, protein and iron to support healthy physical development. Speak to your doctor about the right supplements you need to include with your healthy, balanced diet.
Best for baby (0 to 6 months)
Once your baby is born, breastfeeding is recommended (if possible). Breast milk provides all the nutrients and fluid needed to ensure your baby’s healthy growth, as well as improved brain development and long-term health benefits.
Tips for toddlers (6 months to 2 years old)
The first two years are crucial to your child’s cognitive and behavioural development. In fact, the brain reaches 80% of its adult weight by two years old.
From six months, infants should be introduced to a variety of nutritious pureed, mashed and semi-solid foods in addition to breastfeeding. It’s important to include fresh fruit and vegetables, whole grains and food rich in protein such as meat, fish, poultry and eggs in your child’s diet. Do not add sugars or salt. Start with small amounts of complementary foods and increase the quantity and frequency of meals as your child gets older.
Children (2 years and older)
The brain continues to develop into adolescence. This is when the prefrontal cortex in particular develops. This area of the brain helps your child to make decisions, plan and memorise.
Although all nutrients are important for optimal brain development and cognitive function throughout childhood and adolescence, certain nutrients are particularly important. These nutrients include protein, carbohydrates, iron, iodine, zinc, choline, folate, copper, long-chain polyunsaturated fatty acids, and vitamins A, B6, B12, C and D. A well-balanced diet should provide all these nutrients to your child.
Adequate nutrition is essential to perform well at school. According to the World Health Organization, lack of appropriate nutrition in early childhood has a life-long impact, which “may include poor school performance, reduced productivity, impaired intellectual and social development, or chronic diseases.”
Your Bestmed benefits
Bestmed Medical Scheme covers maternity supplements up to a maximum of R133 per claim, once a month, for a maximum of nine months on select benefit options.
Bestmed members also have access to three baby growth and developmental assessments per year for beneficiaries 0 to two years old as a preventative care benefit across all options. Assessments are done at Bestmed partner pharmacy clinics. Search on the Bestmed App or online Member portal for your nearest pharmacy clinic.
Beneficiaries, 16 years and older, also have access to two consultations with a Tempo partner dietitian for a personalised eating plan, as well as an online Nutrition Journey via the Bestmed App and/or Member portal. The Nutrition Journey helps you set personal goals, track your nutritional intake and participate in challenges.
References:
Bailey, A. 2023. Cognitive development theory: What are the stages? In: Quimby, D. (Ed.). VeryWellHealth. Available [Online]: https://www.verywellhealth.com/cognitive-development-5220803.
Kubala, J. 2021. 9 brain foods for kids. In: K. Marengo (Ed.). Healthline. Available [Online]: https://www.healthline.com/nutrition/brain-food-for-kids.
Mayo Clinic. 2024. Pregnancy diet: Focus on these essential nutrients. Available [Online]: https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082.
McCarthy. C. 2018. The crucial brain foods all children need. Harvard Health Publishing: Harvard Medical School. Available [Online]: https://www.health.harvard.edu/blog/brain-food-children-nutrition-2018012313168.
Ricciuti, H.N. 1993. Nutrition and mental development. Current directions in psychological science. Available [Online]: https://www.jstor.org/stable/20182197.
Roberts, M. et al. 2022. The effects of nutritional interventions on the cognitive development of preschool-age children: A systematic review. Nutrients. Available [Online]: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8839299/.
World Health Organization. 2011. Child health: Recommended food for the early years. Available [Online]: https://www.who.int/news-room/questions-and-answers/item/child-health-recommended-food-for-the-very-early-years.
World Health Organization. 2020. Healthy diet. Available [Online]: https://www.who.int/news-room/fact-sheets/detail/healthy-diet.
World Health Organization. 2020. Healthy diet: Keys to eating well. Available [Online]: https://www.who.int/news-room/questions-and-answers/item/healthy-diet-keys-to-eating-well.
World Health Organization. 2024. Nutrition: Overview. Available [Online]: https://www.who.int/health-topics/nutrition#tab=tab_1.