Early childhood is a critical period for growth and development, and nutrition plays a vital role in shaping a child’s long-term health. It is with this knowledge, that parents are increasingly seeking natural food options to provide their children with essential nutrients while avoiding unnecessary additives.
This article explores the different categories of natural foods, the benefits of them in supporting infant health.
Categories of Natural Foods
1. Fruits and Vegetables
Rich in vitamins, minerals, and fibre, fruits and vegetables help to support the immune function, digestion, and brain development, and provide natural sugars for energy.
The following fruits and vegetables are well suited to young children transitioning to solids and allows them to explore different food textures and flavours.
Fruits: Bananas, apples, pears, mangoes, peaches, blueberries, avocados.
Vegetables: Carrots, sweet potatoes, spinach, broccoli, bell peppers, zucchini.
Best serving method: Steamed, mashed, pureed, or cut into small, bite-sized pieces. (Riley, Rupert, & Boucher, 2018).
2. Whole Grains and Healthy Carbohydrates
Whole grains and healthy carbohydrates help to provide sustained energy and essential fibre, as well as aid in digestion and gut health.
Examples of whole grains and healthy carbohydrates that can easily be incorporated into the diet of young children include brown rice, oats, quinoa, whole wheat bread, millet, and whole wheat pasta.
Best serving method: Cooked as porridge, mixed with vegetables, or added to soups. (Allen & Myers, 2006).
3. Dairy and Dairy Alternatives
Dairy is a key category that is essential for bone and teeth development (Calcium, Vitamin D), and supports healthy weight gain and brain development.
Examples of dairy and dairy alternatives suitable for young children include the below.
Dairy: Plain yogurt, cheese, whole milk, and goat milk
Dairy Alternatives: Unsweetened almond milk, coconut milk, soy milk (fortified with Calcium and Vitamin D)
Best serving method: Served as a snack, added to smoothies, or used in cooking (Schwartz & Benuck, 2013).
4. Protein Sources (Animal and Plant-Based)
Protein is essential for muscle growth and brain function, and provides iron and zinc for immunity and energy
Examples of versatile protein sources include the below:
Animal proteins: Chicken, turkey, fish (salmon, tuna), eggs, lean beef.
Plant-based proteins: Lentils, chickpeas, beans, tofu, tempeh, quinoa.
Best serving method: Cooked soft and cut into small, easy-to-chew pieces (Fox, Pac, Devaney, & Jankowski, 2004).
5. Natural Sweeteners (in moderation)
Natural sweeteners are a better alternative to refined sugars and are a source of energy and antioxidants.
Examples of natural sweeteners include raw honey (for children over 1 year old), dates, mashed bananas, and applesauce.
Best serving method: Used in smoothies, homemade snacks, or oatmeal (Szymlek-Gay, Ferguson, Heath, & Skeaff, 2004).
Why Natural Foods Matter in Early Childhood
Natural foods are packed with essential vitamins, minerals, and bioactive compounds that support healthy growth, immune function, and digestion. Unlike processed foods, which may contain artificial ingredients, refined sugars, and preservatives, natural foods provide nutrient-dense options that can help children to thrive.
Key Benefits of Natural Foods for Children
1. Essential Nutrients for Growth
• Natural foods provide crucial vitamins and minerals needed for bone development, brain function, and overall health (Allen & Myers, 2006).
• Calcium, Iron, Magnesium, and Vitamin D are essential for strong bones and teeth, while omega-3 fatty acids and B vitamins contribute to cognitive development.
2. Gut Health and Digestion
• Unprocessed foods contain natural fibres and enzymes that promote a healthy gut microbiome.
• Oligosaccharides, particularly from goat milk, act as prebiotics, nourishing beneficial gut bacteria and improving digestion (Leong et al., 2019).
3. Stronger Immunity
• Whole foods provide antioxidants, vitamins, and minerals that help strengthen a child’s immune system.
• Children who consume a diet rich in natural foods are less likely to suffer from frequent colds, allergies, and infections (Van der Toorn et al., 2023).
4. Cognitive and Brain Development
• Nutrients like omega-3s, iron, and B vitamins play a role in memory, learning, and emotional regulation.
• A well-balanced diet supports neurological function and brain plasticity, which are essential during early childhood (Van der Toorn et al., 2023).
Conclusion
Natural foods play an essential role in early childhood nutrition and provides children with a number of benefits to assist with their growth and development. With so many different categories of natural foods available, there are many a new combination, texture and flavour to be experienced and enjoyed.
References
- Allen, R., & Myers, A. (2006). Nutrition in toddlers. American family physician, 74 9, 1527-32.
- Baur, L., & Allen, J. (2005). Goat milk for infants: Yes or no?. Journal of Paediatrics and Child Health, 41.
- Fox, M., Pac, S., Devaney, B., & Jankowski, L. (2004). Feeding infants and toddlers study: What foods are infants and toddlers eating?. Journal of the American Dietetic Association, 104 1 Suppl 1, s22-30.
- Gonzalez-Prendes, R., Crooijmans, R., Dibbits, B., Laport, K., Breunig, S., Keijzer, P., Pellis, L., & Bovenhuis, H. (2024). Genetic and environmental factors shaping goat milk oligosaccharide composition. Journal of dairy science.
- Leong, A., Liu, Z., Almshawit, H., Zisu, B., Pillidge, C., Rochfort, S., & Gill, H. (2019). Oligosaccharides in goats’ milk-based infant formula and their prebiotic and anti-infection properties. British Journal of Nutrition, 122, 441 - 449.
- Quinn, E., Slattery, H., Walsh, D., Joshi, L., & Hickey, R. (2020). Bifidobacterium longum subsp. infantis ATCC 15697 and Goat Milk Oligosaccharides Show Synergism In Vitro as Anti-Infectives against Campylobacter jejuni. Foods, 9.
- Riley, L., Rupert, J., & Boucher, O. (2018). Nutrition in Toddlers. American family physician, 98 4, 227-233.
- Schwartz, S., & Benuck, I. (2013). Strategies and suggestions for a healthy toddler diet. Pediatric annals, 42 9, 181-3.
- Szymlek-Gay, E., Ferguson, E., Heath, A., & Skeaff, S. (2004). Practical food-based dietary guidelines developed for 12-24 month old New Zealand toddlers. Asia Pacific Journal of Clinical Nutrition, 13.
- Turck, D. (2013). Cow's milk and goat's milk.. World review of nutrition and dietetics, 108, 56-62.
- Van Der Toorn, M., Chatziioannou, A., Pellis, L., Haandrikman, A., Van Der Zee, L., & Dijkhuizen, L. (2023). Biological Relevance of Goat Milk Oligosaccharides to Infant Health. Journal of Agricultural and Food Chemistry, 71, 13935 - 13949.