Up to the age of 3, nutritionist Vicky Pennington says ‘Toddlers are growing rapidly so need a high energy diet,’ This means making sure they get nutrients from good sources such as full-fat milk, meat and eggs, as well as high fibre foods like wholemeal pasta and rice. However, with high fibre foods, dietician Nigel Denby advises ‘Young stomachs can’t process it as well, so too much can reduce the amount of minerals they absorb.’ When it comes to fruit and vegetables, create funny face shapes on the plate, or if your kids are especially fussy, hide vegetables away by grating them into pasta sauce or mashing them with potatoes.
Eating habits can become more challenging for 4-6 year olds so a great tip is to make meal times family occasions and get your kids involved. Denby advises that ‘Children are still growing rapidly and are increasingly active, so need plenty of calories and protein’. Swap sugary snacks like cakes and crisps for fresh fruit or oatcakes with cream cheese to provide lasting energy, and feed your kids the ‘good’ fats that improve their nerve functions as well as their skin. Great sources of these fats come from meat, particularly red meat, dairy products like milk and cottage cheese and oily fish like tuna, salmon and mackerel. Oily fish are a particularly good source of omega-3, which helps to promote healthy brain and eye development.
Your 7-10 year old is likely to be going through growth spurts, meaning that his or her energy requirements and appetite will rocket. Denby explains ‘Boys are rapidly growing muscle tissue, while girls start laying down more fat’. This means you need to fuel their appetite with slow-release carbs like brown pasta and wholemeal toast. Improve their vision and skin by ensuring your children are still having five servings of fruit and vegetables a day, and getting a variety of micronutrients like vitamin A. Also, help them improve their concentration by making sure they’re drinking 6 glasses of fluid daily, as well as always eating breakfast.
Up to the age of 15 a nutritious diet is more important than ever, due to the onset of puberty. Pennington explains that ‘Forty per cent of the adult bone mass is laid down in adolescence’ so give them a pint and a half of semi-skimmed milk a day, and make sure they get a balanced diet that includes meat, fish, eggs and wholegrain cereals. You could also consider an age-appropriate multivitamin, and if you’re concerned about your teenager’s weight, focus on weight control while their height catches up. Low-fat snacks and fresh fruit, and physical activity like dancing or rugby are great places to start, but if you have serious concerns, consult your GP.