The nutrient intake during the developing stage of girls plays a key role in shaping their health for the future. It plays a vital role in physical growth, mental development, and long-term well-being. Girls at puberty see a rapid change in physical, cognitive, emotional, and social growth, where their nutritional demands increase in support of metabolism and development. All the more reason why the health and nutrition of a girl child needs to be kept at the forefront of our efforts so that they can rise to their potential.
On this National Girl Child Day, observed on 24th January every year, we spoke to Dr Swati Shukla, Nutritionist, Amway, India, who shared a nutritional guide for girls for their lifelong health.
School-age years, a time of dynamic physical and cognitive growth, are crucial for establishing nutrient stores to support rapid growth. This is also a time when deficiencies in early childhood can be corrected and a base laid for a healthy, productive life. Surprisingly, 16.4% of girls had stunted nutritional status, indicating higher rates of long-term malnutrition in girls, according to a 2012 study.
But factors like insufficient food availability, changed nutrient requirements with the onset of adolescence, and even gender-based disparities in some instances, can undermine their nutritional status, especially that of girls.
Importance of Taking Care Of Girls Nutrition
Adequate nutrition supports growth and fosters healthy eating habits that maximise the possibility of leading a productive life with a long and healthy life span. "The first 1,000 days of life and early childhood up to five years have been recognised as crucial windows for promoting growth and development. However, the age bracket of 5–12 years, encompassing middle childhood and early adolescence, also deserves focused attention," emphasised Dr Shukla.
These 'school years' are marked by dramatic growth spurts, cognitive advancements, and puberty-related changes that lay the groundwork for adulthood. Nutrition during this stage of life is essential for supporting somatic and cognitive development, preparing the body for the upcoming growth spurts and addressing early deficits of undernutrition to help mitigate the long-term consequences of both nutritional inadequacies and overnutrition, as stated in a 2022 study.
This stage is crucial as it helps children mature into healthy adults. It is a chance to address nutritional deficiencies, promote healthy growth, and prevent health issues later in life.
Also Read: Parenting Tips: Points Single Fathers Should Note While Raising A Girl Child
Five Essential Nutrients To Support Girls Health
While a balanced diet with all essential nutrients, including good carbohydrates, fats, proteins, fibre, vitamins, and minerals, are required for their overall well-being, here are five essential ones that should be taken on a daily basis, as listed by Dr Shukla:
Calcium
- Why It Is Essential: Critical for strong bones and teeth; helps build lifelong bone density, reducing the risk of osteoporosis.
- ICMR Recommendation: 550–850 mg/day for ages 4–12.
- Sources: Milk, curd, paneer, sesame seeds, ragi, amaranth leaves. Sunlight exposure (30 minutes daily, 11 AM–2 PM) helps maintain Vitamin D status that supports calcium absorption.
Iron
- Why It Is Critical: Aids in oxygen transport, metabolism, and DNA synthesis, while also preventing deficiency at the onset of menstruation.
- ICMR Recommendation: 11–28 mg/day for ages 4–12.
- Sources: Lentils, beans, spinach, green leafy vegetables, fortified cereals, nuts, and seeds, paired with foods high in vitamin C, like oranges or tomatoes, for maximum absorption
Vitamin C
- Why It Is Critical: Stimulates growth, immunity, and collagen formation and increases iron absorption
- ICMR Recommendation: 32–52 mg/day
- Foods with high levels: Citrus fruits, such as oranges, lemons, strawberries, kiwis, and guavas, and vegetables, including bell peppers, broccoli, and spinach.
Protein
- Why It Is Important: It helps build and repair cells and muscles and produces hormones and enzymes for growth.
- ICMR Recommendation: 15.9- 32.8 gm/day
- Sources: Lean meat, eggs, milk, curd, paneer, pulses, beans, chickpeas, nuts, and amaranth.
Omega 3
- Why It Is Essential: It is critical for brain development, cognitive function, learning, and mental health.
- Food and Agriculture Organisation Recommendation: 150-250 mg/day
- Sources: Fatty fish (salmon, tuna), flax seeds, chia seeds, walnuts, and sea algae. Supplements can be considered for optimal DHA and EPA levels, especially in vegetarians.
Good nutrition fuels growing brains and bodies, promoting better school performance and future potential. A healthy girl child today ensures a healthier next generation.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your professional if you are dealing with any health issue to avoid complications.]