very parent wants to support their child’s development to the fullest. But growth doesn’t happen all at once—it moves through distinct stages, each with its own nutritional needs, challenges, and milestones. By understanding these phases, you can help your child thrive physically, mentally, and emotionally.
Whether you're preparing your baby's first solids or navigating a teen's busy schedule, here's a breakdown of the five key growth stages and how to support them.
1. Infancy (0–12 Months)
Infancy is a time of rapid physical growth and brain development. Babies triple their birth weight and begin forming vital neural pathways.
0–6 Months: Breastmilk or Formula Only
- Feeding: Breastmilk or infant formula is the only source of nutrition. No extra water or juice is needed.
6–12 Months: Introduction of Solid Foods
When your baby shows signs of readiness— able to sitting upright, good head control, picking toys up and bringing them to their mouth, and interest in food—you can start solids while continuing milk feeds.
- First Foods: Iron-fortified baby cereal, puréed meats or lentils, mashed banana, soft-cooked pumpkin, and avocado.
- Textures: Begin with smooth purées, progressing to mashed and lumpy textures by 8–9 months.
- Avoid: Added sugar, salt, and honey (until 12 months).
- Parent Tip: Go slow. Start with very small amounts of food and increase gradually based on your baby’s interest and tolerance.
Key Nutrients: Iron, DHA, calcium, zinc, and Vitamin D.
Refer to Queensland Health’s Baby’s First Foods guide for more tips and food stages.
2. Toddlerhood (1–3 Years)
Your toddler is mobile and curious, learning to walk, talk, and eat more independently. Growth may slow compared to infancy, but their cognitive, motor, and emotional development surges forward. This stage is often marked by increased independence, strong emotional expression, and a desire to mimic adult behaviour.
Signs of Development: Your toddler may start forming simple sentences, climbing furniture, showing preferences for certain foods, and testing boundaries through behaviour.
What You Can Do:
Support this exciting stage with consistent routines, patient communication, and encouraging exploration in a safe environment. Provide finger foods that allow self-feeding, name foods aloud to build vocabulary, and offer choices to give your child a sense of control.
- Nutrition Focus: Offer regular small meals with a mix of textures and colours. Limit processed snacks.
- Key Nutrients: Protein, healthy fats, calcium, Vitamins A, C, and D.
- Parent Tip: Repeated exposure helps overcome picky eating. It may take 10+ tries before acceptance.
3. Early Childhood (4–6 Years)
Children gain greater independence, socialise more, and begin formal learning. This period is packed with questions, imaginative thinking, and big leaps in vocabulary and motor skills.
- Nutrition Focus: Balanced meals with whole grains, fruits, veggies, protein, and healthy fats to sustain energy and support school performance.
- Key Nutrients: Iron, B Vitamins, Omega-3s, Complex Carbohydrates
- Recommended Foods: Lean beef, chicken, lentils, eggs, dairy, leafy greens, oily fish (salmon, sardines), flaxseed, chia seeds, oats, sweet potatoes, brown rice, and wholemeal bread
- Parent Tip: Involve kids in meal prep to spark interest and ownership. Let them pick a veggie at the shop or stir ingredients at home. If your child is a picky eater, try shaping foods into fun forms, pair new items with favourites, or include dips to make veggies more appealing.
Milestone Watch: Emotional awareness, fine motor skills, reading readiness, and imaginative play.
4. Middle Childhood (7–10 Years)
Kids experience steady growth and increased responsibility from school and extracurricular activities. Their bones and muscles continue to strengthen, while their brains adapt to handle more complex learning tasks and social interactions.
- Nutrition Focus: Choose nutrient-dense options like yoghurt with fruit, veggie sticks with hummus, hard-boiled eggs, wholegrain wraps, and nuts or seeds (where safe).
- Key Nutrients: Zinc, magnesium, fibre, Vitamin E, and antioxidants
- Featured Supplement Ingredients:
- L-Lysine (105mg): Supports bone strength, healthy tissue growth, and calcium absorption.
- Calcium + Vitamin D: Helps build strong bones and improve bone mineral density during critical growth years.
- Parent Tip: If your child is a picky eater, try blending nutrients into smoothies, or use fortified snacks like cereals and yoghurt. Supplements can also help fill nutritional gaps—especially when growth demands are high or food variety is limited. You can also make nutrition fun by involving your child in planning colourful school lunches or creating bento-style meals with fruits, veggies, and bite-sized protein options.
5. Adolescence (11–18 Years)
This phase includes a major growth spurt and hormonal changes. Teens build up to 40% of adult bone mass during puberty. Cognitive and emotional development also deepens, and peer influence becomes more prominent.
- Nutrition Focus: Teens need increased amounts of protein, calcium, iron, and energy-rich foods to support their rapid physical and mental development. Nutrient-dense meals are crucial to fuel their bodies and support mood, focus, and stamina.
- Key Nutrients: Calcium (EAR 1,050 mg for ages 12–18), iron, B12, folate, and protein
- Recommended Foods: Dairy products, lean red meat, chicken, legumes, wholegrains, eggs, dark leafy greens, and tofu
- Parent Tip: Keep open and honest conversations about body image and stress. Encourage regular meals and healthy snack choices for busy routines. Supplements can help bridge nutritional gaps—especially for teens with irregular eating patterns or increased nutrient demands.
6. Final Thoughts: Tailored Nutrition for Every Stage
Understanding your child’s growth stages empowers you to make smarter choices about their health. Balanced meals and healthy routines are essential, but supplements can help bridge nutritional gaps—especially during fussy phases or when life gets busy.
Explore our range of children’s vitamin supplements, designed for each stage of development to help your child thrive from the inside out.
