Good nutrition during childhood is critical for ensuring appropriate growth and development, especially in the first two years of life. But for many parents, the reality of getting the ‘right’ foods into their child isn’t easy – and can be a major cause of stress.^[1]

Survey data suggests that common challenges include the cost and accessibility of nutritious food, picky eating, and the time required to prepare certain meals.^[2] Children’s food preferences strongly shape their diets, which often leads to low intake of healthy foods – especially vegetables – and a preference for less nutritious foods.^[3]

These factors may help explain why many children in the US, UK, and Australia consume less than 20% of the recommended fruit and vegetable intake, while much of their energy comes from junk food.^[4]

However, parental motivation also plays a part. One study found healthier eating patterns in children whose parents had greater nutrition knowledge.^[5]

 

What do kids need to be eating every day?

For children, recommended nutrients include protein for growth, carbohydrates for energy, fibre for gut health, and a range of essential vitamins and minerals.

Key nutrients for growing bodies include*:

Protein

Protein supplies the amino acids involved in the maintenance and repair of the body’s tissues, hormone production, and many other metabolic processes.^[6]

Protein intake should come from lean meats, poultry, fish, eggs, dairy products, beans, lentils, nuts, and seeds.

Protein intake recommendation per day:^[7]

• 1-3 years: ~13g
• 4-8 years: ~19g
• 9-13 years: ~34g

Examples:

• 100g cooked chicken breast = 31g protein
• 2 large eggs = 12g protein
• 1 cup cooked lentils = 18g protein
• 100g firm tofu = 17g protein
• 2 tbsp peanut butter = 7g protein

 

Complex carbohydrates

Carbohydrates are the main source of dietary energy and essential for growth and development.

Children’s carbohydrate intake should comprise 45-60% of total energy requirements, and less than 10% should be added sugars.^[8] In infants, minimum carbohydrate intake should be 40% of total energy, gradually increasing to 55% energy by the age of 2 years.^[9]

The World Health Organisation recommends that children’s carbohydrate intake should come primarily from whole grains, vegetables, fruits, and pulses (beans, lentils, peas).^[10]

Carbohydrate recommendations per day:

• 4-6 years (1,400 calories): 158-210 g
• 7-10 years (1,700 calories): 191–255 g
• 11-14 years (2,000 calories) 225–300 g

Examples:

• 5 cups cooked oats = 45g
• 5 cups cooked quinoa = 60g
• 5 cups cooked lentils = 54g
• 1 large sweet potato (baked) = 37g
• 2 slices wholemeal bread = 25g

 

Fibre

Dietary fibre is essential for supporting children’s gut flora, digestive function, and the absorption of dietary nutrients.^[11]

Fibre recommendations per day:

• 2–5 years: at least 15g
• 6–9 years: at least 21g
• 10 years:+: at least 25g

 

Omega-3 fatty acids

Omega-3 fatty acids are fundamental nutrients for children’s growth and cognitive function. Docosahexaenoic acid (DHA) plays a key role in brain and eye development, while eicosapentaenoic Acid (EPA) supports cell and tissue function for development, growth and overall wellbeing.^[12] Food sources include: Oily fish (salmon, mackerel or sardines), flaxseed, chia, and walnuts.

Recommended intake per day:^[13]

• Under 2 years: 100 mg DHA in one or more servings per day
• 2-18 years: 250 mg DHA in one or more servings per day.

 

Key vitamins and minerals for children:

• Iron: Supports cognitive development and helps prevent iron deficiency anemia, which can affect energy production and cognitive development.
• Vitamin A: Supports healthy vision, immune function, and cell growth.
• Vitamin D: Essential for healthy bones and immune function.
• Iodine: Supports thyroid hormone production for healthy brain development and growth.
• Folate (Vitamin B9): Required for DNA/RNA synthesis, cognitive function, and cell growth and development, especially during pregnancy and early childhood.
• Zinc: Supports immune function, wound healing, and growth.
• Calcium: Supports healthy bones and teeth, and also plays a role in muscle and nerve function

 

Foods to limit

Many processed foods – treats, packaged snacks, fast foods, and soft drinks – are high in sugar, sodium, saturated fats, and artificial additives. They are also low in protein, dietary fibre, micronutrients, and phytochemicals.^[14]

These foods contain taste-enhancing ingredients to make them highly palatable and appealing,  especially to children. They also trigger strong reward signals in the brain that influence eating behaviour.^[15]

However, children who regularly consume these foods are at significantly higher risk of developing health conditions later in life, including type 2 diabetes, cardiovascular disease, and joint problems, as well as unnecessary weight gain.^[16]

 

Nutritious meals and snacks for children from a nutritionist

Meal idea formula: One protein + 1-2 fruits + 1 vegetable + 1 dairy/plant-based alternative + low-sugar/high-fibre snack.

A wide variety of wholefoods provide the colours, textures, and tastes that appeal to children, as well as macronutrients, fibre, vitamins and minerals. Aim for three balanced meals a day and up to two healthy snacks. Try to use different protein sources in each meal and different varieties of vegetables.

Note: This is a guideline, not a rule. For personalised recommendations, speak to a qualified nutritionist.

 

Breakfast ideas

• Overnight oats with chia seeds and milk/plant-based alternative
• Smoothies with frozen berries and yoghurt
• Wholegrain toast with nut butter
• Scrambled egg with toast, chapatti, or pitta bread

 

Lunchbox ideas

• Wraps (wholemeal tortillas, salad, protein)
• Sandwiches with lean ham, tuna, shredded chicken
• Fruit skewers
• Cucumber and carrot sticks
• Dips (hummus, tzatziki, cottage cheese)

 

After-school snacks

• Cheese slices with apple
• Boiled eggs, hummus, and veggie sticks
• Dried fruit
• Low-sugar cereal bars
• Yogurt-coated pretzels

 

Dinner ideas

• Simple stir-fry with protein and veggies (green beans, carrots, capsicum)
• Veggie frittata with protein, spinach, tomatoes, and mushrooms
• Build-your-own taco/quesadilla
• Curried meat/tofu with vegetables and brown rice

 

What about fussy eaters?

Picky eating is a common behaviour in early childhood and generally resolves by around age five.^[17]

Research suggests that the most effective strategies to encourage children to eat include repeated exposure, although no particular exposure frequency can be recommended. Keep offering (and re-offering), and experiment with the presentation of the food. Try to include kids in the shopping and preparation of certain foods to encourage interest.

Avoid pressuring children to eat or using ‘treat food’ as a reward.

Remember: a diet can be nutritious without being perfect. Focus on real food, variety, and enjoyment.

 

Consult with a healthcare professional or registered dietitian for personalised recommendations, especially if your child is very active or has specific dietary needs.

 

References

^[1] Berge, J. M., Fertig, A. R., Trofholz, A., Neumark-Sztainer, D., Rogers, E., & Loth, K. (2020). Associations between parental stress, parent feeding practices, and child eating behaviors within the context of food insecurity. Preventive medicine reports, 19, 101146. https://doi.org/10.1016/j.pmedr.2020.101146

^[2] Lees, E. (2016a). Expert advice for fussy eaters. [online] Nutritionist-resource.org.uk. Available at: https://www.nutritionist-resource.org.uk/articles/expert-advice-fussy-eaters [Accessed 14 Jul. 2025].

^[3] Cashdan E. (1994). A sensitive period for learning about food. Human nature (Hawthorne, N.Y.), 5(3), 279–291. https://doi.org/10.1007/BF02692155

^[4] Nathan, N., Janssen, L., Sutherland, R., Hodder, R. K., Evans, C. E. L., Booth, D., Yoong, S. L., Reilly, K., Finch, M., & Wolfenden, L. (2019). The effectiveness of lunchbox interventions on improving the foods and beverages packed and consumed by children at centre-based care or school: a systematic review and meta-analysis. International Journal of Behavioral Nutrition and Physical Activity, 16(1). https://doi.org/10.1186/s12966-019-0798-1

^[5] Roos, E., Lehto, R. and Ray, C. (2012). Parental family food choice motives and children’s food intake. Food Quality and Preference, 24(1), pp.85–91. doi:https://doi.org/10.1016/j.foodqual.2011.09.006.

^[6] Saavedra, J. M., & Prentice, A. M. (2023). Nutrition in school-age children: a rationale for revisiting priorities. Nutrition reviews, 81(7), 823–843. https://doi.org/10.1093/nutrit/nuac089

^[7] Hudson, J. L., Baum, J. I., Diaz, E. C., & Børsheim, E. (2021). Dietary Protein Requirements in Children: Methods for Consideration. Nutrients, 13(5), 1554. https://doi.org/10.3390/nu13051554

^[8] Pasalic, A., Segalo, S., Brankovic, S., Mahmutovic, J., & Konjo, H. (2022). The Proportion and Type of Carbohydrates in the Diets of Children in Early Adolescence. Materia socio-medica, 34(3), 174–179. https://doi.org/10.5455/msm.2022.34.174-179

^[9] Stephen, A., Alles, M., de Graaf, C., Fleith, M., Hadjilucas, E., Isaacs, E., Maffeis, C., Zeinstra, G., Matthys, C., & Gil, A. (2012). The role and requirements of digestible dietary carbohydrates in infants and toddlers. European journal of clinical nutrition, 66(7), 765–779. https://doi.org/10.1038/ejcn.2012.27

^[10] Carbohydrate intake for adults and children: WHO guideline [Internet]. Geneva: World Health Organization; 2023. Executive summary. Available from: https://www.ncbi.nlm.nih.gov/books/NBK594787/

^[11] Hojsak, I., Benninga, M. A., Hauser, B., Kansu, A., Kelly, V. B., Stephen, A. M., Morais Lopez, A., Slavin, J., & Tuohy, K. (2022). Benefits of dietary fibre for children in health and disease. Archives of disease in childhood, 107(11), 973–979. https://doi.org/10.1136/archdischild-2021-323571

^[12] Derbyshire, E. (2019). Oily fish and omega-3s across the life stages: A focus on intakes and future directions. Frontiers in Nutrition, 6. https://doi.org/10.3389/fnut.2019.00165

^[13] European Food Safety Authority. (2014, October 8). DHA and contribution to normal brain development. https://www.efsa.europa.eu/en/efsajournal/pub/3840

^[14] Calcaterra, V., Cena, H., Rossi, V., Santero, S., Bianchi, A., & Zuccotti, G. (2023). Ultra-Processed Food, Reward System and Childhood Obesity. Children (Basel, Switzerland), 10(5), 804. https://doi.org/10.3390/children10050804

^[15] Calcaterra, V., Cena, H., Rossi, V., Santero, S., Bianchi, A., & Zuccotti, G. (2023). Ultra-Processed Food, Reward System and Childhood Obesity. Children (Basel, Switzerland), 10(5), 804. https://doi.org/10.3390/children10050804

^[16] Nathan, N., Janssen, L., Sutherland, R., Hodder, R. K., Evans, C. E. L., Booth, D., Yoong, S. L., Reilly, K., Finch, M., & Wolfenden, L. (2019b). The effectiveness of lunchbox interventions on improving the foods and beverages packed and consumed by children at centre-based care or school: a systematic review and meta-analysis. International Journal of Behavioral Nutrition and Physical Activity, 16(1). https://doi.org/10.1186/s12966-019-0798-1

^[17] Taylor, C. M., & Emmett, P. M. (2019). Picky eating in children: causes and consequences. The Proceedings of the Nutrition Society, 78(2), 161–169. https://doi.org/10.1017/S0029665118002586