Nutrition Features & Resources

Caloric needs vary by age, sex, and activity level. Toddlers typically need 1,000–1,400 calories; school-age children 1,200–1,800 calories; teenagers 1,800–2,400+ calories. Rather than counting calories precisely, focus on serving balanced portions of nutrient-dense foods. An active teenage boy may need significantly more than a less active peer. Our nutrition guide provides specific age ranges and food group recommendations.

Picky eating is common in childhood. Offer a variety of foods without pressure; it often takes 10–15 exposures before a child accepts a new food. Include at least one familiar food at each meal. Model eating and enjoying varied foods yourself. Avoid using dessert as a reward for eating vegetables, which can reinforce the idea that some foods are "bad" and others are "good." Our meal ideas section includes strategies for making nutritious options more appealing to resistant eaters.

Yes—planned snacks are an important part of children's nutrition. Growing bodies need regular fuel, and 2–3 nutritious snacks per day help maintain energy and concentration. Choose snacks that combine protein, whole grains, or fruit—such as yoghurt with berries, cheese with whole-grain crackers, or a banana with almond butter. These sustain blood sugar better than processed options. Snacking becomes problematic when it's constant, unstructured, or replaces meals.

A well-planned diet typically provides all needed nutrients. However, certain situations—such as dietary restrictions, limited food access, or specific health considerations—may warrant supplementation. Vitamin D supplementation is often recommended in regions with limited sunlight. Discuss any supplements with your GP or a registered dietitian to ensure they're appropriate for your child's age and needs.

Active teenagers need adequate calories, protein for muscle repair, and carbohydrates for energy. Pre-exercise meals should be light and easily digested (e.g. toast with jam, a banana); post-exercise nutrition within 1–2 hours supports recovery. Hydration is critical—especially in warm weather or during intense training. Encourage whole foods over energy drinks and supplements unless recommended by a sports nutritionist.

Plant-based diets can support healthy child development when well-planned. Ensure adequate protein from legumes, nuts, seeds, and soya products; sufficient iron from fortified cereals, lentils, and leafy greens (pair with vitamin C for absorption); and adequate vitamin B12 through fortified foods or supplements. Regular check-ins with a registered dietitian help ensure nutritional adequacy as your child grows.