In this article, when we refer to ‘children’, we mean kids starting from 3 up to 17 years of age. Their nutrition requirements are very unlike those of babies, toddlers, or adults.
The advice here is targeted at generally healthy children; so if your child has a specific health condition, his or her dietary needs may be different.
Children often imitate their parents’ eating habits, so leading a healthy lifestyle is important for the entire family. You show a good example by eating healthily yourself as well as by joining in activities with all your family.
Helena Gibson-Moore, Nutrition Scientist, British Nutrition Foundation
Why a Healthy Diet is Important for Children
A balanced, varied diet in children is of immense importance because growth entails several nutrients and energy for appropriate bodily functions and maintenance of a healthy body weight to maintain overall well-being.
Without proper nutrients, the development of the child is affected. For instance, strong bones depend on proper calcium, while vitamin A promotes a good immune system. Poor eating habits also make them more vulnerable to chronic diseases such as type 2 diabetes and heart disease later on in life.
Overeating, especially on a diet lacking balance, results in overweight or obesity, risks to both physical and mental health. Childhood obesity often carries over into adulthood.
Unfortunately, some children in the UK don’t have enough to eat, and this affects their health and the ability to learn and focus at school.
Healthy eating patterns established early will dramatically increase the likelihood of continuing a healthy diet later in life.
Key Nutritional Facts for Children
- This will ensure that children get a balanced diet, which consists of all the nutrients and energy that help in overall growth. The maximal benefit of the health diet will also be achieved if the children drink at least 6 to 8 glasses of water per day, with at least 60 minutes of physical activity and enough sleeping.
- A well-rounded diet maintains weight within a healthy range.
- Limit foods and drinks with added sugars to prevent tooth decay and support better dental health.
Guidelines on Healthy Diet for Children
Ensure that your child reaps the maximum benefit of their diet through a balanced intake of various food groups. Also, ensure that children engage in regular physical activity and drink 6-8 glasses of water daily-or appropriate amounts if younger-and get adequate sleep consistent with their age.
Carbohydrates
Carbohydrates are needed for energy.
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Starchy carbohydrates provide the main basis of energy for a growing child. A variety of these foods should be provided including, where possible, wholegrain varieties and potatoes left in their skins, when they will contain more fibre.
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Examples include: Potatoes, bread, rice, pasta, breakfast cereals, oats, couscous and other grains.
Protein
For Growth
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Protein is an important nutrient which helps your body to grow and repair. Offer a range of high protein foods throughout the day. Pulses like beans and lentils are a good source of protein. Aim to include fish at least twice a week - one portion may be oily fish .
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Examples include: lean meat, fish, milk and milk products, eggs, pulses, beans and soya products.
Fat
For Balance
- There should be the right type and amount of fat in one’s diet. Use unsaturated oils mainly for cooking and spreads made of unsaturated fats. Only lean cuts of meats are recommended. Minimize using fat in cooking.
- Examples include:
- The saturated fats found in animal products like fatty meats, butter, lard, ghee, and dairy products; cakes, biscuits, and pastries.
- Unsaturated fats include olive, rapeseed, sunflower, and corn oils, oily fish, nuts, and seeds.
Calcium
For Health Bones and Teeth
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If your child is eating well and is over 5 years, lower-fat varieties of dairy products can be a good choice because they have the same amount of calcium but with less saturated fat.
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Examples include: Milk, yogurt, cheese, soya beans, tofu, green leafy vegetables, calcium-fortified soya drinks, fortified bread, and fish with edible bones.
Iron
For Health Blood
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Iron is vital in the transportation of oxygen throughout the body and, as such is particularly important for teenage girls who are losing stores through periods. Iron-rich foods should be consumed with sources of vitamin C to enhance absorption. A glass of fruit juice accompanying iron-fortified cereal can be useful.
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Examples include: Lean meat, liver, wholegain cereals, pulses, beans, nuts, sesame seeds, dark green leafy vegetables, dried fruit and fortified breakfast cereals.
Vitamin A
For Healthy Skin and Eyes
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Vitamin A also promotes the immune system. Be careful of taking supplements because too much is toxic. Always consult a health professional before beginning a supplement.
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Examples include: Milk, yogurt, fortified fat spreads, cheese, eggs, and orange, red and green vegetables such as carrots, sweet potatoes, red peppers and spinach.
Vitamin C
For Healthy Body Tissues
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Vitamin C aids the health of the skin, gums, bones, and teeth and can assist in healing cuts and wounds. Offer a variety of fruits and vegetables with meals and snacks and have a fruit bowl available for healthy snacking.
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Examples include: Citrus fruits, blackcurrants, strawberries, papaya, kiwi, green vegetables, peppers, tomatoes.
Vitamin D
For Bones and Teeth
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It is needed for the growth, development, and maintenance of bones and teeth, as well as muscle and immune system health. The main source is sunlight; however in the UK this is only effective between April and October. Cover skin to protect your child with sunscreen.
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Examples include: Eggs, oily fish, fortified breakfast cereals, fortified fat spreads, vitamin D-fortified soya drinks.
Long-Chain Omega-3 Fatty Acids
For Brain Development
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Long-chain omega-3s are an important part of normal brain development. The human body cannot make these fats and they must therefore come from the diet.
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Examples include the following: Oily fish-oily fish includes salmon, mackerel, trout, and sardines. Girls should not have more than two portions of oily fish a week because it contains some toxins; boys can have up to four portions.
How Much Salt Does My Child Need in Their Diet?
There is a maximum recommended daily amount of salt which depends on age: Age 4 - 6 years: 3g of salt a day
- Age 7 - 10 years: 5g of salt a day
- 11 years and over: 6g of salt a day (about 1 level teaspoon)
- These are the upper limit, and less is better.
Do not add salt to your child’s food, and help your child get used to the taste of food without much salt. Remember that many processed foods contain high amounts of salt, so always check the nutrition label for the amount of salt and choose lower-salt options. For suggestions on how to read nutrition labels, see our publication Looking at Nutrition Labels.
