Why good nutrition matters for children and preteens.

Between the ages of 9 and 13, body growth accelerates: energy and nutrient requirements increase by 20% to 30%, according to the WHO.² Certain nutrients play a key role:

• Proteins: essential for muscle building and cell renewal.
• Calcium and vitamin D: crucial for bone mineralization and for preventing conditions such as early osteopenia.³ A vitamin D deficiency, common in areas with low sunlight exposure, has been linked to slower growth and an increased risk of fractures.⁴
• Zinc and iron: contribute to growth, metabolism, and immune function.⁵
• Omega-3 fatty acids: support cardiovascular health and brain development.⁶
  

According to the CDC (2023) and EFSA, nearly one in four European children has insufficient vitamin D intake, and half fail to meet the recommended intakes for fiber and omega-3 fatty acids.⁷ A varied diet, rich in fresh produce, legumes, whole grains, and oily fish remains the best form of prevention.

Preadolescence (around ages 9 - 13) is often overlooked in nutrition policies, even though it shapes long-term health outcomes. At this stage:

• Muscle mass increases rapidly, especially in boys.
• Calcium and protein needs nearly reach adult levels.
• Deficiencies can compromise final growth and bone density.
• Eating habits become more independent, as children start making more of their own food choices.⁸

A UNICEF report (2022) highlights that preadolescents who regularly consume unbalanced meals—too high in sugars or ultra-processed foods—tend to experience greater fatigue, poorer concentration, and higher BMI by age 15.⁹

This period therefore represents a key window for intervention to prevent obesity, undernutrition, and metabolic disorders.¹⁰

While nutrition influences physical health, it is also a driver of academic performance and emotional stability. Studies from Harvard University (2022) have shown that children who consume a balanced breakfast, including proteins, complex carbohydrates, and fruits, achieve better memory and attention scores than those who skip the meal.¹¹

Conversely, a deficiency in micronutrients such as iron, zinc, or vitamin B12 can negatively affect concentration, motivation, and mood.¹²

In this context, regular monitoring of health and nutrition has become an essential asset for families. Thanks to new technologies, it is now possible to:

• Record a child’s growth (height, weight, BMI)
• Track the evolution of their dietary and nutritional intake
• Detect early signs of imbalances or potential deficiencies.
  

The Heloa app, available on smartphones and tablets, offers exactly these features. It helps parents visualize growth curves, access nutritional guidelines, and receive simple alerts for more in-depth follow-up.

For a complete overview of your child’s health and nutrition, don’t hesitate to download heloa.app ¹³

Nutritional education remains a cornerstone. According to a meta-analysis published in Frontiers in Public Health (2023), school programs focused on food discovery, educational cooking, or school gardens lead to a measurable increase in fruit and vegetable consumption among children aged 8 to 13.¹⁴ However, their effectiveness depends on the consistency between school, family, and the surrounding food environment.

Public policies must also ensure access to balanced school meals and the availability of healthy, affordable foods.¹⁵

At minimiil, we believe that balanced nutrition during childhood and preadolescence is far more than just a matter of diet, it is a major determinant of public health. It shapes growth, bone strength, cognitive performance, and long-term mental well-being.

Providing every child with the means to eat well, through education, supportive public policies, and digital tools like Heloa, represents a sustainable investment in their well-being and their future.¹⁶

References

¹ World Health Organization
² World Health Organization
³ National Library of Medicine
⁴ National Library of Medicine
⁵ NCBI
⁶ Sciencedirect
⁷ European Food Safety Authority
⁸ NCBI
⁹ UNICEF
¹⁰ Pubmed
¹¹ NCBI
¹² Academia
¹³ heloa.app
¹⁴ MDPI
¹⁵ World Health Organization
¹⁶ UNICEF