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Child Nutrition
Reviewed by Medicinsk Expert•Last updated: 2026-10-22•Food Nutrition

Child Nutrition

A healthy, balanced diet is essential for supporting a child's growth, learning, and long-term disease prevention.

Guidelines for a Nutritious Diet

A healthy diet helps children grow and learn. It also helps prevent obesity and weight-related diseases, such as diabetes. To give your child a nutritious diet:

  • Make half of what is on your child's plate fruits and vegetables
  • Choose healthy sources of protein, such as lean meat, nuts, and eggs
  • Serve whole-grain breads and cereals because they are high in fiber. Reduce refined grains.
  • Broil, grill, or steam foods instead of frying them
  • Limit fast food and junk food
  • Offer water or milk instead of sugary fruit drinks and sodas

Nutrient Requirements

Learn about your children's nutrient requirements. Some of them, such as the requirements for iron and calcium, change as your child ages.

Frequently Asked Questions

Nutrient needs shift significantly as children grow. Infants (6-12 months) need about 260 mg of calcium and 11 mg of iron. Toddlers (1-3 years) require 700 mg of calcium and 7 mg of iron. Children (4-8 years) need 1,000 mg of calcium and 10 mg of iron. Preteens (9-13 years) need 1,300 mg of calcium and 8 mg of iron for girls or 11 mg for boys. Teens (14-18 years) need 1,300 mg of calcium and 11 mg of iron for girls or 15 mg for boys. Iron needs are higher for menstruating girls due to blood loss. Good sources of calcium include dairy, fortified plant milks, and leafy greens, while iron is found in lean meats, beans, and fortified cereals. Pairing iron-rich foods with Vitamin C sources, like oranges or strawberries, significantly improves absorption.
Sugary drinks like sodas, fruit juices, and sports drinks provide empty calories that can fill a child up, reducing their appetite for nutrient-dense foods like vegetables, proteins, and whole grains. This displacement effect can lead to lower intake of critical nutrients such as fiber, calcium, and iron. Furthermore, the high sugar content contributes to rapid weight gain and increases the risk of childhood obesity, type 2 diabetes, and dental cavities. Replacing these drinks with water or low-fat milk helps maintain hydration without adding excess sugar, allowing the child to feel hungry enough to consume a balanced meal. If your child is used to sweet flavors, gradually dilute juice with water to transition them to plain water over a few weeks.
Picky eating is common, but it can lead to deficiencies in iron, calcium, or fiber if not managed. Instead of forcing new foods, use the "exposure" method by offering small amounts of new foods alongside familiar favorites without pressure. Focus on nutrient density rather than just volume; for example, if your child refuses vegetables, try blending spinach into smoothies or adding grated carrots to pasta sauce. Ensure they are getting adequate protein and healthy fats, which are more calorie-dense and often more accepted. If your child refuses entire food groups for more than a few weeks, consult a pediatrician or dietitian to check for underlying sensory issues or nutritional deficiencies.
Source: MedlinePlus, National Library of Medicine

MedlinePlus brings together authoritative health information from the National Library of Medicine (NLM), the National Institutes of Health (NIH), and other government agencies and health-related organizations.

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