The nutritional needs of children and adolescents are vastly different from those of adults. These early years are crucial for growth, cognitive development, and establishing lifelong eating habits. A well-balanced diet supports physical health, enhances learning capabilities, and reduces the risk of developing chronic diseases later in life.
In this guide, we’ll explore essential nutrients, dietary patterns, the role of hydration, and strategies to create a positive food environment that fosters healthy eating behaviours. Whether you're a parent, educator, or health professional, understanding the unique needs of children and adolescents is essential for promoting long-term well-being.
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Rapid growth comes in ebbs and flows for infants and young children, so it’s important to tune into their hunger signals as their needs might be different from day-to-day. Signs of hunger might look like reaching for food, or certain sounds, words or gestures, and signs of fullness might be turning away, shaking their head, wanting to get down from the table, or spitting or throwing food.
During early childhood, rapid growth and brain development require a diet rich in essential nutrients. While energy needs vary based on activity level and metabolism, a balanced diet should include:
Protein: Supports muscle growth and immune function.
Carbohydrates: Provide a primary energy source for active toddlers.
Healthy fats: Essential for brain development and hormone production.
Vitamins & minerals: Necessary for immunity, bone growth, and metabolism.
As children grow, their caloric needs increase due to heightened physical activity and cognitive development. Some key nutrients include:
Calcium & Vitamin D: Support bone mineralisation and prevent deficiencies.
Iron: Essential for cognitive development and oxygen transport.
Fibre: Aids digestion and maintains healthy gut bacteria.
B Vitamins: Crucial for energy metabolism and nervous system function.
Adolescence is marked by puberty, a time of significant hormonal and physical changes. Nutrient needs increase to support rapid growth, particularly:
Protein: For muscle development and repair.
Iron: Increased needs, particularly for menstruating females.
Zinc: Supports immune function and cellular growth.
Omega-3 fatty acids: Important for brain function and mental well-being.
Instead of focusing on individual nutrients, an overall healthy diet featuring a variety of fruits, vegetables, whole grains, and quality protein sources will likely tick all of the macro and micronutrient needs.
Sources: Lean meats, eggs, dairy, legumes, tofu, fish.
Benefits: Supports tissue repair, muscle development, and immune function.
Sources: Dairy, fortified plant-based milks, leafy greens, sunlight exposure.
Benefits: Prevents rickets, strengthens bones, and aids muscle function.
Sources: Red meat, beans, lentils, fortified cereals, dark leafy greens.
Benefits: Supports oxygen transport, cognitive function, and energy levels.
Sources: Fatty fish (salmon, sardines), flaxseeds, walnuts, chia seeds.
Benefits: Improves cognitive function, reduces inflammation, and supports heart health.
Encourage food exposure through repeated offerings.
Make meals visually appealing and fun (e.g., colourful plates, fun shapes).
Avoid pressuring children to eat; instead, create a positive mealtime environment.
Limit sugary drinks and processed snacks.
Opt for natural sweeteners like fruit and honey.
Teach children about mindful eating and portion control.
Drinks with added sugar such as juice, cordial and soft drinks provide a lot of kilojoules/calories with virtually no other nutrients. For kids, these drinks should not be consumed often, and water should be the drink of choice most of the time.
Introduce common allergens early to reduce the risk of allergies.
Identify symptoms of food intolerances (e.g., bloating, rashes, digestive issues).
Work with healthcare professionals to develop suitable dietary plans.
Ages 1-3: ~1.3 litres/day
Ages 4-8: ~1.6 litres/day
Ages 9-13: ~2.1 litres/day (girls), 2.4 litres/day (boys)
Ages 14-18: ~2.3 litres/day (girls), 2.6 litres/day (boys)
Reduced cognitive performance.
Increased risk of constipation.
Fatigue and irritability.
Offer water regularly, especially during play and school hours.
Reduce sugary drinks and encourage milk or water.
Add fresh fruit slices to water for natural flavouring.
Encourage shared meals to reinforce positive eating habits.
Minimise distractions (e.g., no screens during meals).
Role-model healthy eating behaviours.
Involve children in meal preparation and grocery shopping.
Educate them about food groups, portion sizes, and balanced meals.
Make nutrition fun with interactive learning (e.g., cooking activities, garden projects).
All foods can be eaten occasionally and in moderation. For teens who have experienced strict rules around certain ‘bad’ foods in childhood, this may actually increase their desire to choose these foods down the track.
Childhood and adolescence lay the foundation for lifelong health. By prioritising nutrient-rich foods, establishing positive eating habits, and addressing common dietary challenges, we can help children develop a healthy relationship with food.
Understanding these principles is essential for parents, educators, and health professionals alike, ensuring that young individuals receive the best start in life.
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