What Are the Top Nutritional Requirements for Growing Children? A Parent’s Guide
Children develop and grow at a rapid rate. A balanced and nutritious diet is an essential part of this development. Good nutrition now, leads to healthy teenagers and adults.
This article takes a closer look at the nutritional requirements for children.
- The benefits of healthy eating
- What is a balanced diet?
- What to include in your child’s diet
- How much food does your child need?
- Tips to encourage healthy eating habits in children
- What about snacks?
Whether you’re a parent or a caregiver, this guide provides an understanding of the essential needs of growing children. You’ll discover the key nutrients necessary for healthy development, learn why these nutrients are so important, and receive practical advice on how to incorporate them into a child’s diet.
The benefits of healthy eating
Vital nutrients ensure that young bodies and minds develop in the right way. These early formative years establish a child’s health and eating habits for the rest of their lives. Just some of the benefits of healthy eating include:
- The prevention of chronic illnesses such as diabetes and heart disease
- Maintaining a healthy weight and avoiding obesity
- More energy
- Strong bones, teeth and muscles
- Lower cholesterol
- Improved mental health and mood
What is a balanced diet?
A well-balanced diet includes portions from all five food groups. This guarantees that children receive all the vitamins, minerals, protein, carbohydrates, and healthy fats and oils they need daily. It’s essential for optimal growth, as well as establishing healthy eating patterns and habits at a young age.
Unfortunately, many kids simply don’t eat enough fruit and vegetables, and often fill up on foods high in sugar, saturated fats and salt. Treats are fine occasionally, but the major portion of any child’s diet should consist of healthy options from these five food groups.
What to include in your child’s diet
While kids will primarily eat from the five food groups, it’s important to vary things at mealtime to make it more interesting and enticing.
For example, breakfast doesn’t always have to be a bowl of cereal. On other days, it could be a delicious omelette, soft boiled eggs, or wholegrain cereal topped with yoghurt and fruit.
An example of a delicious lunch is a whole grain wrap filled with chicken breast, avocado and grated cheese.
There are countless options and ideas for healthy and nutritious meals at dinner time. It doesn’t always have to be meat, and three veg. Create a healthy pasta dish with mixed vegetables, or bake a chicken and vegetable pie.
How much food does your child need?
There are no hard and fast rules, but here’s a guide to give you an idea of how much food a child needs each day depending on their age. I would encourage to look at the world-renowned and practical help from the Ellyn Satter Institute and Ellyn’s Division of Responsibility of Feeding and Physical Activity. Ellyn has been a pioneer in childhood nutrition with advice that will guide you as a busy, caring parent, encouraging your child to be healthy and happy eaters, rather than picky, fussy and frustrating eaters. It’s not easy at the best of times to be a parent but you are your child’s best role model, so with some gentle tips and encouragement your kids can and will enjoy eating healthily and to their own individual growth needs.
| Age | Recommendations |
|---|---|
| 2-3 years | 2.5 servings of vegetables, 1 serving of fruit, 1.5 helpings of dairy, 4 servings of grains, 1 serving of meat or poultry. |
| 4-8 years | 4.5 helpings of vegetables, 1.5 servings of fruit, 1.5 to 2 helpings of dairy, 4 servings of grains, 1.5 servings of meat or poultry. |
| 9-11 years | 5 servings of vegetables, 2 servings of fruit, 2.5 to 3 helpings of dairy, 4 to 5 servings of grains, 2.5 servings of meat or poultry. |
| 12-13 years | 5 to 5.5 helpings of vegetables, 2 servings of fruit, 3.5 servings of dairy, 5 to 6 servings of grains, 2.5 servings of meat or poultry. |
| 14-18 years | 5 to 5.5 helpings of vegetables, 2 servings of fruit, 3.5 servings of dairy, 7 helpings of grains, 2.5 servings of meat or poultry. |
Tips to encourage healthy eating habits in children
It’s one thing to understand that your child or children need to eat a balanced and nutritious diet, but that’s often a challenge for most parents. To help with this, here’s a list of tips you can try to encourage your kids to eat healthily.
- Keep junk food in the house to a minimum.
- Have fresh fruit always on display on the kitchen counter, or at eye level in the fridge.
- Sit together at mealtimes as a family with no screens or TV.
- Get kids involved in preparing and cooking delicious and nutritious meals.
- Take your child grocery shopping and point out all the healthy food. Explain why it’s good for them.
- Read the labels together to discover nutritional facts.
- Discuss how different foods are grown or produced. Perhaps even start a veggie patch in the backyard that the kids can tend to.
- Challenge kids to try food they’ve never had before.
- Always lead by example by consuming a balanced diet.
- Encourage children to put a plate of fruit and vegetables together, and to make it as colourful as possible.
The best way to get children to eat a healthy and balanced diet is to make it fun in some way.
What about snacks?
There’s nothing wrong with kids having snacks or the occasional treat. Snacks should still be healthy, though. Here are a few ideas:
- Blend smoothies made with fresh milk, yoghurt, and fruits such as bananas and strawberries.
- Serving soft boiled eggs with wholegrain toast.
- Bake muffins and fill them with vegetables, fruit or even yoghurt.
- Canned fruit (with no added sugar) topped with yoghurt is a tasty treat.
Try to avoid sugary snacks and treats as much as possible. Things like cakes, ice cream and biscuits have far too much sugar. Also, kids should only have salty snacks like chips occasionally.
Discover more about nutrition for kids
If you want to learn more about nutritional requirements for children and living a healthy lifestyle, Childhood Obesity Prevention is here to help. Contact us to arrange a consultation. While you’re here, take a look at our book Ride to Life, for more tips and advice for living your best life. It may be one of the most important books you’ll ever read.