Kids’ Nutrition

Children all like different foods, some will eat fruit whilst other will not, some  will eat vegetables and other will not. However, it is imperative that you give your child a varied and balanced diet.

For children aged between 2 and 8 years, one serving of food should be the equivalent to 15g for each year of your child’s life. For example if your child is 3 years of age:

3 Serving X 3 Years X 15g = 135 grammes of food per day.

Below is a list of vitamins and minerals which are essential for your child’s well being.


  • Starch: found in cereals and potatoes
  • Sugar: found in sweets and cakes
  • Fibre: found in fruit, vegetables and nuts

Encourage your child to eat sweet things at the end of a meal and then brush their teeth.


  • May be consumed within butter and cream.

1 oz of fat is sufficient for a child’s daily requirement.


  • Within fish, meat, eggs, nuts and root vegetables.

You should aim to give your child around 1 pint of full fat milk per day.


  • Found in cheese, yoghurt, milk and leafy green vegetables.

If your child does not like milk, offer them other foods that are rich in calcium.


  • Found in liver, meat, eggs, beans and green vegetables.

Serve plenty of vegetables for your child at meal times to help your child absorb sufficient iron.


Do not add salt to your child’s food as young babies and children can not excrete excess levels. This may cause liver and kidney damage.

Vitamin A:

  • This vitamin may be sound in sardines, tuna, cheese, eggs, chicken,
    cabbage, spinach and broccoli.

A child usually get enough of this vitamin in their daily diet. Excess doses can become poisonous.

Vitamin B and B12:

  • Found in milk, liver, vegetables and seeds

Never leave milk in direct sunlight as this will destroy these vitamins.

Vitamin C:

  • Found in breast milk, fruit and vegetables, especially strawberries,
    tomatoes and potatoes.

Cooking destroys this vitamin so try to cook them lightly or eat them raw.

Vitamin D

  • This may be found in fatty fish, all dairy products and sunlight

Dark skinned children create less of this vitamin than fair skinned children. They may need to take more of this vitamin from other sources.

Vitamin E:

  • Found in liver, vegetable oils, brown rice, nuts and seeds.

This vitamin protects red blood cells from becoming fragile. If your child has a balanced diet then a deficiency is unlikely.

Vitamin K:

  • Found in egg yolk, cauliflower, peas and cereal.

An excess of this vitamin can cause anaemia.

As long as your child is eating a varied and balanced diet, it is unlikely that they will suffer from any dietary deficiency. If your child is not keen on vegetables, then ensure that they eat plenty of fresh fruit and milk to counter the lack of vegetables. If you have any major worries about your child’s eating habits then see your child’s doctor.