How to fuel each stage of your child's growth
If you’ve ever watched a toddler eat butter straight from the dish, gnaw on a bone, or instinctively reach for an egg yolk over a dry cracker, you’ve seen ancestral wisdom at work. Children know, deep in their biology, what nourishes them, long before modern food systems interfered with brightly coloured snack packs and fortified cereals.
For thousands of years, humans raised strong, healthy children without multivitamins, protein powders, or the latest "kid-friendly" processed foods. In fact, in most cultures, "kid's food" didn’t exist, children ate the same nourishing meals as adults.
So let’s break it down, from preconception through the teenage years: what’s happening at each stage, what nutrients matter most, and how we can practically support lifelong resilience at the table and beyond.
1. Preconception & pregnancy (laying the foundations)
Key developments
Not everyone gets the luxury of planning their nutrition months before pregnancy. But whether you're preparing in advance or already expecting, the foods you eat before conception and the nine months of pregnancy shape a child’s future health in profound ways. Maternal nutrition directly influences foetal brain development, organ formation, and even lifelong metabolism. During pregnancy, the baby’s brain, bones, immune system, and gut microbiome all develop rapidly, drawing from the mother’s nutrient stores. The placenta acts as a nutrient gatekeeper, prioritising essential vitamins and minerals for foetal growth, but when maternal stores are insufficient, the baby may receive suboptimal levels of key nutrients.
For example, inadequate choline intake can downregulate genes responsible for hippocampal neurogenesis, impacting memory and cognitive function.
How to support them
Nose to tail nutrition: Nutrient-dense organ meats like liver, heart, and bone marrow provide bioavailable vitamin A (crucial for embryonic development), heme iron (preventing gestational anemia), and glycine (needed for collagen synthesis and proper foetal growth). Glycine is especially critical, as pregnant women cannot endogenously synthesise enough to meet demand.
Support gut health: Your gut health directly influences your baby’s developing immune system. Fermented foods like sauerkraut, kefir, and raw dairy provide probiotics that help build a diverse microbiome, reducing inflammation and supporting digestion.
Prioritise DHA & choline: DHA (docosahexaenoic acid), a structural fat in the foetal brain and retina, is preferentially transported across the placenta, depleting maternal stores if dietary intake is low. Choline, found in egg yolks and liver, acts as a methyl donor, regulating DNA methylation processes that influence neurodevelopment and stress resilience.
Balance minerals: Calcium, magnesium, and phosphorus (from raw dairy, shellfish, and bone broth) are required for foetal skeletal development. Magnesium also modulates vascular tone, reducing the risk of gestational hypertension and preeclampsia.
Sync with circadian rhythms: Exposure to natural light regulates maternal melatonin production, which crosses the placenta and helps synchronise the foetal circadian system. Melatonin also exhibits antioxidant properties, protecting the developing brain from oxidative stress.
2. Infancy (0–1 year): Brain and immune development
Key developments
The first year of life is a metabolic inferno. The human brain triples in size between birth and age three, requiring an intense supply of cholesterol, saturated fat, and DHA. Breast milk, the ultimate ancestral food, provides these in perfect proportions. More than just nourishment, it’s a living substance packed with immunoglobulins, white blood cells, and prebiotics that shape the infant’s gut microbiome. The first milk, colostrum, is so nutrient-dense that it’s often called "liquid gold", an immune-boosting elixir modern medicine can’t replicate.
Yet the modern world, in its infinite wisdom, often replaces this perfect food with ultra-processed formulas, many based on soy and vegetable oils.
Around six months, the conversation shifts to solid foods, and here, the ancestral versus modern divide is stark. Today’s paediatricians often advise iron-fortified rice cereal as a baby’s first food, a nutritionally barren, ultra-processed starch. Compare this to traditional societies, where babies were introduced to liver, egg yolks, bone broth, and fermented foods. Liver puree, once a common weaning food, provides bioavailable iron, zinc, and vitamin A, supporting brain development far better than fortified cereals. Egg yolks, rich in choline and DHA, mirror the composition of breast milk, making them a logical next step in feeding. Bone broth, teeming with collagen and glycine, soothes the gut and builds connective tissue.
The immune system is also maturing, with gut colonisation playing a major role. A newborn’s gut is initially sterile but is quickly populated by microbes from breast milk, skin contact, and the surrounding environment. These early microbial exposures shape immune tolerance and determine susceptibility to allergies, autoimmune conditions, and infections later in life.
How to support them
Breast feed if possible
Introduce nutrient-dense first foods: Instead of rice cereal, offer liver puree for bioavailable iron, zinc, and vitamin A. Egg yolks provide choline and DHA, crucial for brain development.
Offer soft fruits in their whole form: Mashed banana, avocado, and stewed apples provide vitamins, minerals, and natural enzymes that aid digestion. Well-cooked carrots or sweet potatoes, mashed with butter or coconut oil, enhance carotene absorption and mimic the high-fat nature of breast milk, ensuring a steady supply of essential fatty acids.
3. Toddlerhood (1–3 years): Supporting Rapid Brain Growth and Gut Maturation
Key developments
By toddlerhood, the brain is still devouring nutrients at a relentless pace. Cholesterol, saturated fat, and DHA remain indispensable, human breast milk is over 50% fat for a reason. Yet this is precisely the age when modern parents are pressured to switch to low-fat dairy, fear cholesterol, and fill their child’s plate with processed toddler snacks instead of real food.
The idea that children need low-fat milk is a modern invention, in reality, restricting fat intake at this stage can hinder cognitive development. The same goes for cholesterol. Every neuron in the toddler’s brain is wrapped in a cholesterol-rich myelin sheath, and without enough dietary cholesterol, the process is suboptimal.
Yet another battleground emerges in these years: the rise of the picky eater. It’s no coincidence that modern children, raised on hyper-palatable processed foods, develop preferences for sweet and bland over nutrient-dense and savoury.
Toddlerhood is the period where metabolic programming happens. The child’s preferences, microbiome, and neurological wiring are still malleable. If you feed them processed grains, refined sugars, and vegetable oils, and you reinforce cravings for modern junk food.
How to support them
Keep fat intake high: Full-fat dairy, egg yolks, and animal fats support brain myelination and cognitive function.
Offer a variety of textures and flavours: Exposure to nutrient-dense foods early on helps prevent picky eating. Instead of bland toddler snacks, introduce savoury, umami-rich options like slow-cooked meats, bone marrow, and fermented vegetables.
Focus on metabolic health: Blood sugar regulation is still developing, and refined carbohydrates can cause behavioural swings. Replace sugary cereals and processed snacks with whole food alternatives like cheese, meat, and fruits
Encourage outdoor movement: Natural play, climbing, running, and balancing, supports brain and nervous system development in ways structured indoor activities cannot.
Introduce collagen-rich foods: Toddlers are growing rapidly, and their bones, joints, and connective tissues require glycine, proline, and hydroxyproline from collagen. Bone broth, slow-cooked meats with skin and connective tissue, and homemade gelatine snacks provide these structural amino acids.
Avoid ultra-processed baby snacks: Their hyper-palatable nature disrupts natural hunger signals and can lead to a preference for bland, nutrient-poor foods.
4. Early Childhood (4–7 years): Fuelling growth and learning
Key developments
During early childhood, kids develop executive function, problem-solving skills, and emotional regulation. Their bones are rapidly mineralising, requiring sufficient calcium, magnesium, and vitamin K2. The immune system also undergoes major refinement: exposures to new environments, school settings, and outdoor play help train a resilient immune response.
How to support them
Support mineral absorption with vitamin K2: This nutrient directs calcium into bones and teeth rather than soft tissues. It’s found in grass-fed dairy and egg yolks. Pairing vitamin K2 with vitamin D (from sunlight) optimises bone mineralisation.
Balance blood sugar for stable energy: Blood sugar fluctuations can impact focus and emotional regulation. Prioritise protein and healthy fats at breakfast to provide sustained energy for learning and play. Avoid high glycemic breakfasts like toast and cereal, which can cause mid morning crashes.
Reduce processed foods & industrial seed oils: The high omega-6 content in processed snacks contributes to inflammation, insulin resistance, and metabolic dysfunction. Cooking with traditional fats like butter, ghee, and coconut oil supports optimal brain and immune health.
Maintain circadian rhythm: Sleep is crucial for brain consolidation and immune function. Blue light exposure from screens in the evening can delay melatonin production, leading to poor sleep quality. Dim lighting, early bedtimes, and exposure to natural morning light help regulate the child's sleep-wake cycle.
5. Middle Childhood (8–12 Years): Growth spurts, gut health and emotional regulation
Key developments
As children approach puberty, growth spurts accelerate, and their nutrient needs rise significantly. The skeletal system accumulates up to 40% of peak bone mass during this stage, requiring adequate calcium, vitamin D, and vitamin K2 for proper mineralization. Hormonal shifts begin to emerge, particularly in late childhood, impacting mood, metabolism, and appetite regulation.
The gut-brain axis plays a crucial role in attention, mood, and behaviour. Gut bacteria help produce neurotransmitters like serotonin and dopamine, which regulate emotions, focus, and impulse control. Research suggests that children with dysbiosis (microbial imbalances) are more prone to ADHD, anxiety, and mood swings. Additionally, stabilising blood sugar is critical during this phase, as fluctuations in glucose can cause mood swings, difficulty concentrating, and hyperactivity.
How to support them
Hone in on their gut health: Bone broth is a powerhouse for gut health, providing gelatin and glycine, which help repair and maintain the gut lining. A strong gut lining prevents inflammatory compounds from leaking into the bloodstream, reducing systemic inflammation that can contribute to behavioural issues, brain fog, and weakened immunity.
Prioritise magnesium-rich foods: Magnesium (from leafy greens, cacao, and shellfish) calms the nervous system, aiding focus and stress regulation.
6. Adolescence (13–18 Years): Hormonal balance, metabolic health & mental resilience
Key developments
Adolescence is marked by rapid physical growth, reproductive development, and major shifts in metabolism. Growth hormone surges, leading to muscle mass expansion and increased protein needs. Peak bone density is achieved during this time, requiring optimal intake of calcium, vitamin K2, and vitamin D to prevent future osteoporosis.
Hormonal changes drive increased appetite, mood fluctuations, and metabolic shifts. Insulin sensitivity naturally declines during puberty, making stable blood sugar regulation essential for energy balance and mental clarity. At the same time, poor diet choices in adolescence (excess sugar, industrial seed oils, processed foods) can set the stage for early insulin resistance, acne, and mood disorders.
The gut-brain axis remains crucial during this phase. Teenagers with disrupted microbiomes have higher rates of anxiety, depression, and attention disorders, as gut bacteria influence serotonin production. Studies show that Westernised diets high in refined carbs and seed oils correlate with increased inflammation and depressive symptoms, while nutrient-dense, whole-food diets improve cognitive and emotional resilience.
How to support them
Increase protein and mineral intake: Teenagers require more protein than any other life stage to support muscle growth, brain development, and metabolic function. Prioritise nutrient-dense foods like red meat, eggs, and raw dairy, which provide complete proteins and bioavailable minerals like iron, zinc, and calcium.
Ensure sufficient creatine for cognitive and muscular support: Creatine isn’t just for athletes, it plays a key role in energy metabolism, supporting both muscle and brain function. Found naturally in red meat and fish, creatine enhances muscle recovery, cognitive performance, and even mood stability.
Include antioxidant-rich fruits: Berries, citrus, and pomegranates provide polyphenols that protect against oxidative stress, supporting hormone balance, brain function, and recovery from physical exertion.
Stabilise blood sugar: Teenagers naturally experience shifts in insulin sensitivity, making blood sugar regulation critical. Reducing processed carbohydrates and increasing protein and fat intake helps maintain steady energy levels and prevents mood swings and fatigue.
Support hormonal balance: Zinc, magnesium, and omega-3s from seafood, shellfish, and organ meats help regulate hormonal fluctuations, reducing acne, mood swings, and inflammation while supporting overall resilience. For girls, teaching them about the different stages of their cycle, and how to nourish and exercise for each can be profoundly helpful.
