Children's Nutrition: Building Strong Bodies

Daily intake depends on age, gender, and activity level. Infants begin with breast milk or formula, introducing solids around six months. Toddlers (1-3 years) need around 1000-1400 calories; preschoolers (4-5 years) need 1200-1600 calories; children (6-8 years) need 1400-1800 calories; and older children gradually increase to adolescent requirements of 1800-2400 calories for girls and 2000-3200 for boys. Consult our growth tips for more detailed age-specific guidance.

Picky eating is common during childhood. Research suggests children may need 10-15 exposures to a new food before accepting it. Avoid pressuring consumption; instead, normalise the food in family meals without expectation of eating it. Involve your child in meal preparation, grow foods together, and offer a variety of textures and presentations. Maintain positive mealtimes and serve familiar foods alongside new ones to ensure adequate nutrition during exploration phases.

Yes, nutritious snacks are vital for children's energy, growth, and development. Growing bodies have higher metabolic rates and benefit from regular fuel. Healthy snacks include whole fruits, nuts, yogurt, cheese, whole grain crackers, and vegetable sticks. Scheduled snack times prevent excessive hunger and help regulate blood sugar and concentration. Aim for 2-3 snacks daily alongside three balanced meals, adjusting based on your child's activity and growth patterns.

Calcium comes from dairy products, fortified plant-based drinks, leafy greens, almonds, and tinned fish with bones. Vitamin D is synthesised through sun exposure (10-30 minutes daily depending on skin tone and season) and found in oily fish, egg yolks, and fortified foods. UK guidelines recommend children aged 1-4 years receive 350-400 IU daily, and those 4-8 years receive 400 IU daily. During winter months when sunlight is limited, dietary sources become more critical.

Water is the best and primary beverage for all ages. Infants under six months receive fluids through breast milk or formula; after that, water and unsweetened milk support hydration without added sugars. Limit fruit juices to 4 oz daily (diluted 50/50) due to natural sugars, and avoid sugary drinks, energy drinks, and excess flavoured beverages. Milk provides calcium and vitamin D, making it valuable alongside water. Avoid introducing caffeine until adolescence.

Current research and guidelines recommend early introduction of potential allergenic foods like peanuts, tree nuts, shellfish, fish, eggs, dairy, and sesame—ideally between four and eleven months when introducing solids. Introduce one new food at a time in small amounts during the day so any reactions can be observed. Most children develop tolerance through early exposure. Avoid delaying introduction, as this may increase risk. If there is a family history of severe reactions, seek guidance from appropriate healthcare providers before introducing specific foods.