By Jessica Penner & Nita Sharda, RDs
What are the first 1000 days?
Have you ever heard about how critical the first 1000 days are for child development?
When we speak to the first 1000 days, we are referring to the timeframe beginning with conception to a child’s second birthday. During this time a child’s brain will grow and change rapidly, setting the foundation for future childhood development.
Why is it even important?
Because most brain cells are formed during this time and cannot regenerate, it is widely accepted that this is a critical period for the development of a child’s brain, body, metabolism and immune system. If a child is not adequately supported with nutrition, safety, and healthy attachments, it can result in suboptimal development. In a sense, the first 1000 days influence how a child may grow, learn and thrive…for the rest of their lives!
Nutrition matters
Malnutrition, a term used to describe inadequate intake of nutrients, during these critical years can lead to irreversible consequences such as stunted growth, impaired cognitive development, and increased susceptibility to infections. The way we see it, prioritizing nutrition during the 1000-day window is sort of a no-brainer (pun intended!) to ensure optimal health and well-being throughout a child’s life.
Let’s look at some key nutrients for each of these life stages and what you can do to support yourself and your child.
Pregnancy
Nutrition plays a really important role in optimizing a healthy pregnancy. Apart from nourishing your own body, you’re also growing a baby which means the need for some nutrients is increased. Let’s learn about a few of those.
Folate: In the 90s it was discovered that folate, a B Vitamin, is needed to prevent neural tube defects. In response, the government of Canada introduced mandatory fortification of folic acid (the synthetic version of folate) for all white wheat flour. This reduced the incidence of neural tube defects by nearly 50%.
Iodine: The recommendation for iodine during pregnancy is 220 mcg each day, up from 150 mcg pre-conception. This mineral is critical for the developing brain. Iodine deficiency during pregnancy can result in permanent cognitive impairments.
Iodine concentration in plant-based foods depends on how much is found in the soil. Since many regions in Canada are iodine-depleted, table salt must be fortified with iodine.
Iron: Did you know that your blood volume will increase about 50% during pregnancy? As you make your way to the third trimester, iron is something we encourage pregnant women to keep top of mind. Aim to eat something that offers iron at each meal. Your baby will inherit a “storage bank” of iron from you that they can draw on for several months and they rely on maternal iron intake to build up that “store”.
There are lots of foods that offer iron, including beef, pork, chicken, wild meat, seafood, eggs and pulses.
Protein: In order to build a whole new person (and placenta), it’ll take a bunch more protein. It’s currently recommended that pregnant individuals consume an extra 21-28g each day. This could be achieved with a cup of Greek yogurt, an egg, a few bites of chicken, and a piece of toast.
Recent research suggests that the need for protein might be even higher at an average of 55g in later pregnancy.
Instead of getting caught up in precisely how many grams of protein to eat each day, the key message is to focus on including high protein foods at each meal, such as lentils, meat, eggs, seeds, fish, and whole grains.
To cover these and other increased nutrient needs during pregnancy, it’s recommended to take a daily prenatal vitamin while trying to conceive and continuing on post partum.
Birth to 6 months
Breastmilk and the formulas designed to mimic human milk contain nearly* all the nutrition to grow a healthy baby from birth to six months. Many nutrients in breastmilk remain stable, regardless of what you eat. But, some nutrients are more dynamic. Let’s look at a few of these.
Choline: The recommendations for choline are set at 425 mg per day for women, 450 mg during pregnancy, and a whopping 550 mg to support lactation. While researchers are just starting to scratch the surface about all the ways choline supports a developing baby, we know this nutrient is involved in fetal brain development and memory formation.
In case you didn’t know, eggs are an excellent source of choline along with wheat germ, pork loin and even spinach.
Omega 3: This superstar fat is considered an essential fatty acid because the human body isn’t able to make it from other fats. It’s needed for growing healthy brains, nervous systems, vision, and skin. The most potent source of omega 3 is found in fish such as salmon, pickerel, and Arctic char but it can also be found in canola oil and flax seeds.
*It’s recommended that babies exclusively breastfed receive a daily Vitamin D supplement. Formula meets most babies’ needs but those who live in Northern climates or who have darker skin may also benefit from a supplement. Please discuss with your healthcare provider.
6-12 months
Around this time, your baby begins to transition from a completely liquid diet to one that includes more solids. You might have heard a rhyme that goes like this: food before one is just for fun. But this monumental milestone isn’t just for fun. It’s serious stuff!
First food exposures help set the foundation for a lifelong relationship with food. During this time, babies are introduced to a variety of foods, textures and top priority allergens.
Iron: One of the most important nutrients is iron since a baby’s needs increase in this stage to 11mg per day which is 1.4x more than an adult male. Iron helps support optimal growth and development. If babies don’t get enough iron, it can result in irreversible neurological impairment which is why infancy is a critical time for iron intake. You’ll find iron in many foods including meat (beef, pork, lamb, salmon), dark poultry, pulses (such as lentils or chickpeas), and tofu.
Zinc: This mineral is important for immune function, healing wounds, and the senses of smell and taste which is definitely important for babies who are learning to eat. It’s also an important component of insulin which helps to maintain blood sugars in the body. Conveniently, zinc is often found in the same foods as iron.
12-24 months
Welcome to toddlerhood! This is an exciting time for your child who continues to grow, explore and develop their sense of self. This is also the phase where children begin to express preferences for certain foods, which can make things tricky for parents. All of the nutrients previously discussed remain important, but one in particular– calcium, increases in toddlerhood.
Calcium
When your baby celebrates their first birthday, their needs for calcium increase. Conveniently, this is often when parents also start to introduce cow’s milk as a beverage, which is rich in calcium. Other sources of calcium include cheese, yogurt, tofu set with calcium, tahini, and kale.
Think of the Opportunity
It can be easy to fall into a state of worry as a parent, wanting the best outcomes for your child, but we’d encourage you to view this as an opportunity to focus on the key nutrients we’ve highlighted, instead of worrying that you’re missing the mark.
Registered Dietitians can be great members of your health care team–if you’re thinking about starting a family, or perhaps you’re an expectant parent or maybe you are caring for a young child, connect with your local Registered Dietitian.
Knowledge, as always, is powerful.
