Leena Watts
Ensuring that young children receive adequate nutrition is essential for their growth and development. While the specific dietary needs of children vary depending on their age, there are some general guidelines that parents and caregivers can follow to promote healthy eating habits. A well-balanced diet for young children should include a variety of nutrient-dense foods such as fruits, vegetables, grains, protein-rich foods, and dairy or fortified soy alternatives. It is important to limit their consumption of saturated fats, added sugars, and sodium, and to ensure they stay hydrated by offering them fluids throughout the day. Involving children in meal planning and preparation can also encourage them to make healthy choices and develop a positive relationship with food.
| Characteristics | Values |
|---|---|
| Age | Children under 1 should have breast milk as the only food or drink. Breastfeeding is recommended to be maintained for 12 months. First infant formula is the only suitable alternative to breast milk in the first 12 months. From the age of 1, children can be given unsweetened calcium-fortified milk alternatives, such as soya, almond, and oat drinks. From the age of 1, pasteurised whole or semi-skimmed cows', goats', or sheep's milk can be given as the main drink. |
| Diet | Young children need protein and iron to grow and develop. Beans, pulses, fish, eggs, foods made from pulses (such as tofu, hummus, and soya mince), and meat are excellent sources of protein and iron. Children should have a minimum of 2 portions of protein from vegetable sources or 1 portion from animal sources each day. Toddlers should eat different types of fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives. |
| Physical Activity | Preschool-age children (ages 3-5) are encouraged to engage in active play with a goal of three hours per day. School-age children (ages 6-12) need at least 60 minutes of moderate to vigorous physical activity daily. |
| Calories | Children should eat only enough calories to maintain a healthy weight for their height and build. |
| Portion Sizes | Children should not be forced to finish meals if they are not hungry. They can usually self-regulate the number of calories they need each day. |
| Sugar | Toddlers should avoid foods and drinks with added sugars. |
| Sodium | Choose foods and drinks that are lower in sodium. |
| Juice | Delay introducing juice until at least 6 months of age and limit to no more than 4-6 ounces per day. Juice should only be fed from a cup. |
| Food Safety | Only serve your child foods with seafood, meat, poultry, or eggs that have been cooked to the recommended safe minimum internal temperatures. Do not serve unpasteurized (raw) juice or milk. |
| Choking Hazards | Do not serve foods that are hard to swallow, or cut them into small pieces of about 1/2 inch. Some hard-to-swallow foods include peanuts, popcorn, round slices of hot dog, hard candy, whole grapes, and cherry tomatoes. |
| Allergies and Intolerances | If your child has an allergy or intolerance to milk, talk to your health visitor or GP before introducing milk alternatives. |
| Vitamins | Young children, especially those under the age of 2, need the energy provided by fat. There are also some vitamins that are only found in fats. Children within a normal BMI range shouldn't be forced to finish meals if they aren't hungry. Consult your health care professional for your child's specific caloric needs. |
| Parental Involvement | Parents should control the food supply lines and the kinds of foods available at home. Involve your child in meal planning and preparation. |
| Education | Teach your child about healthy and unhealthy foods and how to make good decisions about the foods they want to eat. |
| Hygiene | Teach your child how to wash their hands after using the bathroom, before and after eating, after playing with pets, and whenever they are dirty. |
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What You'll Learn
Breastfeeding and weaning
Breast milk is the only food or drink babies need for the first 6 months of their lives. It is ideal nutrition and sufficient to support optimal growth and development. Breastfeeding is recommended for up to 12 months, and it can be continued alongside an increasingly varied diet once the baby's first solid foods are introduced.
The transition to other sources of nutrients should begin at about 4-6 months of age to ensure sufficient micronutrients in the diet. Babies are usually ready to start taking solids when they are about six months old. At this age, they can sit up and no longer have the reflex to push food out of their mouths. Weaning means introducing non-milk foods, offering lumpier textures and finger foods. It is recommended to delay giving babies solid foods until they are six months old, as their digestive systems may not be ready for solids before this time.
When weaning, it is important to avoid adding sugar or salt to the baby's food. Also, honey should not be given to babies under one year old, as it may contain bacteria that can cause infant botulism. Wheat-based foods containing gluten, such as pasta, bread, and breakfast cereals, should be avoided before the baby is six months old. Instead, these foods can be introduced when the baby is at least six months old, along with finger foods such as bread, pasta, and gluten-containing cereals.
It is not necessary to stop breastfeeding when starting solids. Many babies continue to breastfeed while also enjoying solid foods, and they may naturally start breastfeeding less often as they get used to the new variety of foods. The decision to stop breastfeeding is a personal choice, and it is important to view it as a positive step in the baby's development.
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Nutrient-dense foods
Dairy and Alternatives
Dairy products are a good source of protein and calcium, which helps build bones and keep teeth healthy. They also contain vitamin A, which helps the body resist infections and is needed for healthy skin and eyes. Full-fat dairy products like whole milk, full-fat yoghurt, and cheese are particularly important for children under 2, as they need the energy provided by fat. From the age of 1, children can also be given unsweetened calcium-fortified milk alternatives, such as soya, almond, and oat drinks, as part of a healthy, balanced diet.
Fruits and Vegetables
Fruits and vegetables are an important source of vitamins and minerals. Young children should eat a variety of fruits and vegetables daily, with at least one fruit or vegetable served at every meal. Work towards a goal of at least five servings a day.
Protein-Rich Foods
Protein and iron are essential for a child's growth and development. Meat, seafood, beans, pulses, fish, eggs, and foods made from pulses (such as tofu, hummus, and soya mince) are excellent sources of protein and iron. Try to give your child a minimum of two portions of protein from vegetable sources or one portion from animal sources each day. Nuts also contain protein, but whole nuts, including peanuts, shouldn't be given to children under 5 due to the risk of choking.
Whole Grains
Whole grain foods are high in fibre and can help fill up your child's small stomach while providing them with the calories and nutrients they need. After the age of 2, you can gradually introduce more whole grain foods. Choose whole-grain/high-fibre breads and cereals over refined grain products.
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Dairy and alternatives
Dairy products are a good source of protein and calcium, which is essential for building bones and keeping teeth healthy. They also contain vitamin A, which helps the body resist infections and is necessary for healthy skin and eyes. Young children, especially those under the age of 2, need the energy provided by fat, and some vitamins are only found in fats. This is why foods like whole milk, full-fat yoghurt, and cheese are important. After age 2, you can gradually introduce lower-fat dairy products and cut down on fat in other foods, provided your child is a good eater and growing well.
Breast milk is the only food or drink babies need for the first 6 months of their lives. It is best to carry on breastfeeding alongside an increasingly varied diet once you introduce your baby's first solid foods. First infant formula, made for babies under 12 months, is the only suitable alternative to breast milk in the first year of a baby's life. From the age of 1, pasteurised whole or semi-skimmed cow's milk, goat's milk, or sheep's milk can be given as a main drink. Toddlers can also eat pasteurised full-fat cheese from 6 months old, including hard cheeses like mild cheddar, cottage cheese, and cream cheese.
From the age of 1, you can give your child unsweetened calcium-fortified milk alternatives as part of a healthy, balanced diet. These include soya, almond, and oat drinks. Toddlers and young children under 5 should not have rice drinks because of the levels of arsenic they contain. If your child has an allergy or intolerance to milk, talk to your health visitor or GP before introducing milk alternatives. They can advise on what is suitable for your child.
It is important to only serve pasteurised milk, yoghurt, cheese, and juice to your child, as unpasteurised products may contain harmful bacteria.
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Healthy eating habits
Involving your child in meal planning and preparation can be a great way to encourage healthy eating. Children are more likely to get excited about tasting new foods if they have been involved in the process. Let them help with age-appropriate tasks such as rinsing fruits and vegetables, stirring ingredients, or tearing lettuce. You can also involve them in grocery shopping, teaching them to make healthy choices by selecting foods based on their nutritional value.
It is important to offer a variety of foods from different food groups to ensure your child gets the nutrients they need. Include fruits, vegetables, grains, protein-rich foods, and dairy or fortified soy alternatives in their diet. Aim for at least five servings of fruits and vegetables a day, and make sure at least one of these is included in every meal. Choose whole-grain/high-fibre options over refined grain products, and opt for foods with no added sugars and lower sodium content.
Young children need adequate fat, protein, and iron in their diet. Foods like whole milk, full-fat yoghurt, cheese, and oily fish are good sources of fat and provide essential vitamins. After the age of two, you can gradually introduce lower-fat dairy products. For protein and iron, offer beans, pulses, fish, eggs, tofu, meat, and foods made from pulses. Try to provide a minimum of two portions of vegetable protein or one portion of animal protein each day.
Breast milk is the ideal nutrition for babies and supports their growth and development for the first 4-6 months after birth. It is recommended to maintain breastfeeding for up to 12 months, alongside the introduction of solid foods. After this, pasteurised whole or semi-skimmed milk can be given as a main drink.
It is important to teach children about appropriate portions and not to overeat. Allow them to decide if they are hungry, what they will eat, and when they are full. As a parent, you can guide them by controlling the types of food available at home and modelling healthy eating habits. Keep mealtimes calm and friendly, and avoid using food as a source of conflict or bargaining.
Finally, remember that children also need regular physical activity alongside a healthy diet. School-age children should aim for at least 60 minutes of moderate to vigorous activity most days to support their health and fitness.
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Physical activity
To ensure a well-rounded physical development regimen, muscle-strengthening and bone-strengthening activities are also recommended at least three days a week. Examples of muscle-strengthening exercises include climbing, gymnastics, and push-ups. Bone-strengthening activities can be jumping, running, or playground activities. These activities help build stronger muscles and bones and limit excess body fat.
It is important to encourage children to engage in physical activities they enjoy. This can include unstructured play, such as playing in public parks, community baseball fields, or riding bikes. Parents and caregivers can also incorporate physical activity into their daily routines by taking family walks or playing active games together. Providing a safe environment and the necessary protective equipment, such as helmets and knee pads, is crucial for certain activities like skateboarding or scooter riding.
In addition to promoting physical health, research suggests that physical activity and healthy diets in early childhood are associated with better cognitive outcomes. Therefore, it is essential to provide young children with environments that include opportunities for physical activity and healthy dietary habits. This may include involving children in meal planning and preparation, teaching them about nutritional values, and offering a variety of wholesome foods, including fruits, vegetables, and whole grains.
By incorporating physical activity and healthy eating habits into a child's daily routine, we can lay the foundation for a healthy lifestyle and contribute to their overall well-being and cognitive development. It is important to consult with healthcare professionals and follow guidelines provided by organizations such as the CDC and USDA to ensure age-appropriate and adequate physical activity and nutritional needs are met.
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Frequently asked questions
The dietary recommendations for young children vary depending on their age. Breast milk is the only food or drink babies need for the first 6 months of their life. Breastfeeding can be maintained for up to 12 months, with the transition to other sources of nutrients beginning at 4-6 months of age. Toddlers and young children under the age of 2 need the energy provided by fat, which can be found in foods like whole milk, full-fat yoghurt, cheese, and oily fish. They should also be eating fruits, vegetables, grains, protein-rich foods, and dairy or fortified soy alternatives. From the age of 1, children can be given unsweetened calcium-fortified milk alternatives, such as soya, almond, and oat drinks. By the time a child is 5, they can eat a healthy balanced diet like the one recommended for adults.
It is important to control the food supply lines at home, as children, especially younger ones, will eat mostly what is available. Keep mealtimes calm and friendly, and involve your child in meal planning and preparation. Teach your child about healthy portions by modelling good behaviour and talking about your feelings of fullness. You can also give them some control by letting them decide if they are hungry, what they will eat from the foods served, and when they are full.
Toddlers should avoid foods and drinks with added sugars, as well as those that are high in sodium. Unpasteurized foods, including raw juice or milk, are not safe for young children as they may contain harmful bacteria. Whole nuts, including peanuts, should not be given to children under 5 due to the risk of choking.
Preschool-age children, aged 3-5, are encouraged to engage in active play with a goal of three hours per day. School-age children, aged 6-12, need at least 60 minutes of moderate to vigorous physical activity most days to maintain good health and a healthy weight.
