TANGERANG – Many parents feel proud and relieved when they see their child growing “plump” or chubby. There is a common assumption that as long as a child eats heartily, feels full, and their weight continues to rise, their growth is optimal.
However, is this really true? According to a nutrition expert from RS Sari Asih Sangiang, a drastic weight gain without proportional height increase can be a sign of a nutritional imbalance.
Misconception: Fullness vs Nutrition
Children are often given foods high in calories but low in building nutrients. For example, very large portions of rice or noodles, plus fried foods or sweet snacks.
“Foods high in carbohydrates and sugar do make children full quickly and increase weight (fat), but they don’t necessarily provide enough raw materials for bone growth,” said the expert. This condition can cause children to grow sideways (become chubby), but not upwards (gain height).
Protein: The “Bricks” for Height
If we compare a child’s body to a building, then protein is the bricks. Protein plays a crucial role in:
• Building Tissues: Forming new cells, muscles, and organs.
• Bone Growth: Producing collagen, which forms the basis of bone formation in the growth plates.
• Growth Hormone: Triggering the release of growth hormone (HGH), which works optimally when the child sleeps.
Without adequate protein intake, the cell division process needed to lengthen bones will be hindered, even if calorie intake from rice or sugar is excessive.
Good Protein Sources for Children
The expert recommends prioritizing animal protein because it has a more complete amino acid profile and is more easily absorbed by a child’s body:
1. Eggs: Inexpensive and very nutritious, including containing Vitamin D.
2. Fish: High in protein and omega-3 fatty acids for brain development.
3. Chicken & Beef: Good sources of iron to prevent anemia and support children’s energy.
4. Milk & Dairy Products: Practical sources of calcium and liquid protein.
5. Plant-Based Protein: Such as tempeh, tofu, and legumes for variety in fiber and additional nutrients.
Tips for Children to Grow Tall (Not Just Wide)
To ensure children achieve maximum height and avoid the risk of early obesity, here are tips from the nutrition expert at RS Sari Asih Sangiang:
• Apply the “Fill My Plate” Principle: Ensure the protein portion (side dishes) is balanced with the carbohydrate portion. Do not let children eat rice only with crackers or soy sauce.
• Reduce “Empty” Snacks: Limit the intake of sweet biscuits, candy, or fried foods that are high in calories but zero in protein. Replace them with fruits or boiled eggs.
• Pay Attention to Sleep Time: Growth hormone is produced when a child sleeps soundly. Make sure the child sleeps before 9 PM.
• Encourage Movement: Physical activities like jumping, running, or swimming stimulate bones to grow longer.
