RAISING KIDS BIG KIDS EATING AND NUTRITION HEALTHY EATING

11 Must-Eat Nutrients for Your Child

Kids can be incredibly picky when it comes to eating, prompting parents
to wonder if they’re getting enough nutrition. Here’s a breakdown of 11
important nutrients that kids need for growth and development.
By Karin A. Bilich and Christin Perry | Updated on October 19, 2022
Medically reviewed by Jill Castle, M.S., RDN

PHOTO: GETTY IMAGES

Every parent knows that children should be eating a balanced diet. But
sometimes, despite our best efforts, they wind up choosing a few foods
over and over again. Doing this can deprive them of important nutrients
their body needs.
"Good nutrition supports your child's health, growth, and development,"
says Isla Zyer, nutritionist, blogger, and plant-based nutrition expert. "A
healthy diet stabilizes your child's energy, keeps their bones strong,
supports their mental health, promotes a healthy weight, and prevents
chronic diseases."
According to Harvard University's School of Public Health, a balanced diet
for kids contains plenty of fruits and vegetables, along with whole grains
and protein. They recommend a plate that's half-full of colorful veggies
(no, French fries don't count) with the other half split between lean
protein and whole grains (like whole wheat pasta or brown rice).
Along with this recommendation, the Food and Drug Administration (FDA)
advises against too much sugar, sodium, and saturated fat, indicating
these should represent less of a kid's diet.
Here, we'll take a look at 11 must-eat nutrients for healthy growth and
development in children.
RELATED: An Age-by-Age Guide to Nutrition for Kids

What Nutrients Do Children Need?

Wondering exactly what to put on your family's plates? Below, we'll
introduce you to some of the most important nutrients kids should have
on a daily basis (keeping in mind that every child has different needs
based on their age, weight, height, and other factors).

Protein
Protein helps a child's body build cells, break down food into energy, fight
infection, and carry oxygen. According to the Cleveland Clinic, kids
between the ages of 4 and 9 need about 19 grams (g) of protein daily.
Those ages 9 to 13 need 34 g each day.
Foods that are good sources of protein include:
Meat
 Poultry
Fish
Eggs
Nuts
Beans
Dairy products
If your kids are hesitant to eat the foods listed above, they can try the
following items, which offer lesser amounts of the important nutrient.
Crab cakes
Parmesan cheese
Quinoa
Cottage cheese
Green peas
Edamame
Brussels sprouts

Carbohydrates
Carbohydrates are the most important source of energy. They help a
child's body use fat and protein for building and repairing tissue. The U.S.
Department of Health and Human Services recommends that kids over
the age of 1 consume about 130 g of carbohydrates each day. That's
usually pretty easy because carbohydrates come in several different
forms, like sugars, starches, and fiber. (Kids should be eating more of the
starches and fibers and less of the sugar, since consuming high amounts
of "bad" carbs like soda, candy, and processed foods is associated with
obesity, diabetes, and other health problems.)
Foods that contain high levels of carbohydrates include:
 Breads
Oatmeal
Cereals
Rice
Crackers
Pasta
Potatoes

Healthy Fats
A great source of energy for kids, fats are easily stored in the body, and
they allow for proper usage of other important nutrients. The American
Heart Association says to "keep total fat intake between 30 to 35% of
calories for children 2 to 3 years of age and between 25 to 35% of calories
for children and adolescents 4 to 18 years of age, with most fats coming
from sources of polyunsaturated and monounsaturated fatty acids, such
as fish, nuts and vegetable oils."
Foods that contain high levels of healthy fats include:
Whole-milk dairy products
Cooking oils
Meat
Fish
Nuts

Calcium
Calcium is essential for building a child's healthy bones and teeth. It's also
important for blood clotting and nerve, muscle, and heart function. The
FDA recommends that children ages 1 to 3 get 700 milligrams (mg) of
calcium per day, while those over 4 years old should strive for 1,300 mg
daily
Foods that contain calcium include:
Milk
Cheeses
Yogurt
Ice cream
Egg yolks
Broccoli
Spinach
Tofu
Calcium-fortified orange juice
Fortified plant-based "milks"
Fortified cereals

Iron
Iron is necessary to build healthy blood that carries oxygen to cells all over
the body. It's also vital for "growth and development, immune function,
reproduction, and wound healing," says the FDA. What's more, having
sufficient iron stores reduces the risk of anemia. Kids ages 1 to 3 should
get about 7 mg of iron daily, while older kids should get increasingly more;
check out the recommended amounts from the National Institutes of
Health. Adolescent girls who have started menstruating may want to pay
closer attention to iron intake.
Foods that contain high levels of iron include:
Red meats
Poultry (especially dark meat)
 Shellfish
Whole grains
Beans
Nuts
Iron-fortified cereals

Folate
Vital for soon-to-be parents, folate (one of the B vitamins) is also crucial
for healthy growth and development of a child's cells. Lack of this vitamin
can cause folate-deficiency anemia. The amount of folate kids need varies
by age; for example, those under 6 months need 65 micrograms (mcg)
daily, children ages 4 through 8 years old need 200 mcg daily, and teens
14 to 18 years old need 400 mcg daily. Find more dietary
recommendations on the National Institute of Health website.
Foods that contain folate include:
Lentils
Chickpeas
Berries
Orange juice
Asparagus
Spinach
Black or kidney beans
Brussels sprouts

Fiber
Fiber promotes bowel regularity in a child, and it may also reduce the
chances of cardiovascular disease and cancer later in life. Fiber also lowers
"bad" cholesterol and controls blood sugar. For kids up to age 3, the FDA
recommends 14 g of dietary fiber per day; those ages 4 and older need
about 28 g.
Foods that contain high levels of fiber include:
Whole-grain cereals
Whole-grain breads
Chickpeas
Kidney beans
Seeds
Nuts

Vitamin A
Vitamin A serves a variety of purposes in kids and adults. It promotes
growth, assists the eyes in adjusting to dim and bright lights, keeps skin
healthy, works to prevent infection, and more. The National Institutes of
Health (NIH) lists the recommended amounts of two sources of vitamin A
(preformed vitamin A and provitamin A carotenoids) as micrograms of
retinol activity equivalents (RAE). There's a wide range of acceptable
levels based on age and sex; for example, babies under 6 months should
get 400 mcg RAE of vitamin A daily, while kids ages 9 to 13 should get
600 mcg RAE. Find the complete chart on the NIH website.
Foods that contain high levels of vitamin A include:
Carrots
Sweet potatoes
Squash
Apricots
 Spinach
Broccoli
Fish oils
Eggs
Milk
Salmon

Vitamin C
Vitamin C does more than just fight off the common cold. It also holds
the body's cells together, strengthens the walls of blood vessels, heals
wounds, and promotes strong bones and teeth. From ages 4 to 8, kids
need about 25 mg of vitamin C daily; that's approximately the amount in
half of a small orange. From ages 9 to 13, the recommended daily intake
increases to 45 mg, and by the teen years, your child will need to consume
between 65 and 75 mg of Vitamin C daily.
Foods that contain high levels of vitamin C include:
Citrus fruits (such as oranges and grapefruit)
Orange juice
Strawberries
Tomatoes
Potatoes
Bell peppers
Broccoli
Cauliflower
Cantaloupe
Vitamin D
Not only does vitamin D assist with calcium absorption, it also builds
strong bones and teeth. What's more, vitamin D is necessary for "many
body processes, such as blood pressure regulation, hormone production,
and immune and nervous system function," says the FDA. From ages 1 to
3, kids should get about 15 mcg (600 IU) of vitamin D each day. People
need about 20 mcg (800 IU) daily after that.
Foods that contain vitamin D include the following:
Fortified dairy products (like milk and some yogurts)
Fortified cereals
Fish and fish oil
Eggs
Fortified orange juice
Mushrooms
Pork

Potassium
Potassium regulates several body functions including heart rhythm, the
nervous system, and muscle contraction. Low levels of potassium can lead
to muscle weakness and abnormal heart rate. The recommended daily
intake is 3,000 mg through age 3 and 4,700 mg for older children and
adults, says the FDA.
Foods that contain potassium include:
Sweet potatoes
Orange juice
Spinach
Beans
 Prune juice
Milk
Yogurt
Salmon
Bananas

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