Kid's Health Hub

Children need more nutrition per kg of body weight than adults do. This is due to their rapid growth and development. This increased nutrient requirement, paired with social pressure and in some children, fussy eating habits, can leave children short of nutrients.

Macronutrients

The UK government recommends that no more than 10% of energy come from saturated fats. In a UK government study between 2019 and 2023, it was found that 85% of children did not meet the recommendation. The same survey also found that only 9% of children received no more than 5% of their energy from free sugars. With regard to fibre, 86% of those aged 4 to 10 years did not meet the recommended fibre intake for their age.(1)

Micronutrients

From 2019 to 2023, the proportions of age groups that had low vitamin D status (defined as 25-hydroxyvitamin D concentration less than 25 nanomoles per litre (nmol per litre)) were 10% of children aged 4 to 10 years and 23% of children aged 11 to 18 years. 12% of children aged 11 to 18 had low folate. There was evidence of insufficient population iodine status for girls aged 11 to 18 years, defined as urine iodine below 100µg per litre.(1)

Special considerations and at-risk groups

These children may be particularly vulnerable to nutrient deficiencies if their diet is not well planned. Research concludes that a low intake of antioxidants (including vitamins C and E) in children can contribute towards asthma.(2) Low antioxidant status is also common in obese children.(3) Controlled trials have found low levels of vitamin E, C, copper and zinc in children with chronic rhinitis.(4)

Fussy eaters / selective eaters

Children with food allergies or intolerances

Vegetarian or vegan children

Children with chronic illness or on medication that affects nutrient absorption

What does the ideal diet look like in children?

Ideal diet

A wide range of protein sources
A mix of raw and cooked foods daily
A good serving of omega 3 fats 2 to 3 times per week, or daily if relying on plant-based sources
Calcium and iron-rich foods daily
Minimal fried and processed foods
Minimal free sugars
30 different plant foods per week
Plenty of fluids
7 portions of vegetables and fruit per day
Complex carbohydrates
3 main meals and 2 to 3 small snacks per day

Diet guidance and healthy eating habits

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Focus on whole, minimally processed foods

Offer a variety of fruits, vegetables, whole grains, legumes, nuts, seeds, and lean proteins daily. Encourage children to ‘eat the rainbow’ - different colours provide different nutrients and antioxidants.

Leave healthy snacks within reach

Keep healthy snacks such as fruit bowls, vegetable sticks or yoghurt within easy reach instead of ultra-processed snacks. This gives children plenty of opportunity to try new foods and explore new flavours and textures.

Make food visually appealing

Present fruits and vegetables in different colours, fun shapes and patterns on the plate – children often eat more when food looks inviting. Get creative with snack platters, smoothie bowls or vegetable faces on plates to make food fun.

Create positive food associations

Avoid using food as a reward or punishment, as this prevents unhealthy emotional associations with eating. Instead of sweets or treats as a reward for good behaviour, reward with non-food activities like a trip to the park or a game together.

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Supporting Children’s Growth & Development Through Nutrition Webinar

Kid's ProMulti

Children need more nutrition per kilo of body weight than adults because they're growing. Fussy eating phases leave gaps that a balanced diet would otherwise close.

Kid's ProMulti comes in tiny capsules that open into food or drink, with doses stepped by age.