Getting the best of each bite through nutrient-dense foods

Feed your child nutrient-dense, rather than energy-dense, foods so that they can avoid any malnutrition issues, including obesity and stunting. — Positive Parenting

How do you decide which foods your child should have?

One way is by selecting foods with high nutrient density.

Nutrient-dense foods are important for tackling feeding problems and malnutrition in children.

Nutrient density refers to the amount of beneficial nutrients in a food, in proportion to its volume, weight or energy content.

Nutrient-dense foods contain a high ratio of essential nutrients to energy.

In contrast, energy-dense or “empty calorie” foods contain higher calories and/or fewer nutrients for the same amount of food.

Take for example, wholegrain bread and white bread.

A slice of both types of bread contains about 60 kcal.

However, a slice of wholegrain bread contains more fibre, calcium, iron, phosphorus, potassium, vitamins B2 and B3, and less sodium, than a slice of white bread.

This means that wholegrain bread is more nutrient-dense and more nourishing to the body.

Examples of nutrient-dense foods include fruits and vegetables, whole grains, milk and dairy products, seafood, lean meats and poultry, eggs, peas, beans, seeds and nuts.

Tackling malnutrition

Some children tend to be picky about their food, eat less of what they should or have other feeding issues.

In certain cases, especially when the problem is not addressed early, it can lead to malnutrition problems such as obesity, underweight, wasting, as well as stunting.

The 2019 National Health and Morbidity Survey (NHMS) reported a 21.8% prevalence of stunting.

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A diet focusing on energy-dense foods (e.g. sugary beverages and fried foods) may help these children to regain weight quickly, but it will not help them regain their normal physiological or immunological functions.

Thus, a thin child may become obese, and yet remain undernourished.

Many overweight children are also stunted, indicating the lack of nutrients required for growth.

Weight gain is not the only indicator to determine if a child’s growth is on track and if their diet is adequate.

Height gain should also be measured.

Nutrient-dense foods provide sufficient vitamins, minerals and other essential nutrients that contribute to the recommended nutrient intake required for optimal growth, while staying within calorie and sodium limits.

A child’s diet that prioritises nutrient-dense foods is key to preventing malnutrition and is also a fundamental strategy to manage any malnutrition problems.

Food for thought

Do note that children with wasting and stunting conditions have different requirements.

A child with wasting has low weight-for-height and higher energy needs.

Thus, they could benefit from an energy-dense and nutrient-dense diet.

Meanwhile, a child with stunting has low height-for-age and does not necessarily require more energy.

Thus, an energy-dense diet could lead to obesity if given to them.

If you have any concerns about your child’s health and growth, please consult a paediatrician to identify the problem and take further action.

Nutrient-dense foods give your children the best out of each bite, and every nutritious bite counts at their young age.

In our effort to fight malnutrition and non-communicable diseases, selecting nutrient-dense foods is a crucial step to complement other healthy practices, such as balanced and moderate food intake, a varied diet and regular growth monitoring.

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Dr Sangeetha Shyam is a nutritionist. This article is courtesy of the Malaysian Paediatric Association’s Positive Parenting programme in collaboration with expert partners. For further information, please email [e-mail]. The information provided is for educational and communication purposes only, and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader’s own medical care. The Star does not give any warranty on accuracy, completeness, functionality, usefulness or other assurances as to the content appearing in this column. The Star disclaims all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.