Good nutrition is very important for supporting growth, learning, energy, and the function of your immune system during childhood and adolescence because your body and brain are still developing. In order to develop properly, children will require a regular supply of the right type of fuel (i.e., protein, healthy fats, vitamins, minerals, and sufficient hydration) through steady intake of meals. As long as you are providing balanced meals and limiting your intake of highly processed foods, you have flexibility in terms of portion sizes and timing of meals. A good eating habit is essential for helping to establish healthy sleep, mood, and attention while at school. Once families are familiar with the fundamentals of nutrition (e.g., what to include in your meals, how frequently to eat, and what to limit), making the choice to make healthy decisions becomes much simpler.
Build Balanced Meals Using Core Food Groups
In addition to developing into an active and growing child, a great way to ensure your child stays away from energy crashes and does not continuously graze on high-sugar foods is to provide meals that are well-rounded and contain a variety of nutrients. For example, using the following framework when planning your child’s meal can help ensure they are getting all of the necessary nutrients and can provide them with the energy needed to stay focused throughout their school day: Protein + Whole Grains + Fruits/Veggies + Healthy Fat. You may find that this structure works best for your child depending on their hunger levels and amount of physical activity.
Here are some examples of common building blocks:
Protein: eggs, yogurt, beans, chicken, fish, tofu
Whole grains: oats, brown rice, whole grain bread, pasta
Fruits and vegetables: fresh, frozen, or canned low-sugar/salt options
Healthy fats: olive oil, nuts, seeds, avocado, nut butters
Prioritize Important Nutrients During Periods of Rapid Growth
As children go through periods of rapid growth, there are several critical nutrients that they are at risk of missing if they do not consume enough of them. If these nutrients are missing, it can result in fatigue, weak bones, and poor focus.
There are several focus nutrients that are particularly important for children during periods of rapid growth. Some of these include:
Calcium + vitamin D for bones and teeth (milk, yogurt, fortified foods, and sun exposure)
Iron for oxygen delivery and energy (lean meats, beans, lentils, spinach, and fortified cereals)
Protein for muscle and tissue growth (dairy products, eggs, legumes, poultry, and fish)
Omega-3 fats for brain function (fatty fish, chia seeds, and walnuts)
If you suspect that your child is avoiding one or more of these nutrient-dense food groups, consult with a pediatrician or registered dietitian to safely assess for potential nutritional deficiencies.
Create Routines for Your Child to Develop Healthy Eating Habits
Many children tend to eat healthier when their parents provide a routine for them to follow in terms of meals and snacks. Long periods of time without eating can result in a decrease in energy and cause children to overeat later in the day.
To create a routine for your child that promotes healthy eating, consider implementing the following: three main meals per day and 1–2 planned snacks per day (based on age and activity). Also, remember that snacks should serve to supplement the meals your child eats, rather than replacing them.
Examples of healthy snack options include:
Fresh fruit + yogurt
Whole grain bread + peanut butter/nut butter
Hummus + veggies
Grated cheese + whole grain crackers
Age-appropriate trail mix (with nuts and dried fruit, for example)
By establishing a routine, you will find it easier to identify when your child’s appetite changes indicate stress, illness, or growth.
Limit Added Sugars and Processed Foods – Do Not Turn Nutrition into a Power Struggle
Eating too many processed foods can displace essential nutrients and make your child crave unhealthy snacks. It is not about labeling foods as “good” or “bad,” but about limiting the number of times your child consumes foods that are high in added sugar and/or are ultra-processed.
Helping your family limit added sugar and ultra-processed foods can be achieved by following these basic rules:
Drink sugary beverages rarely; drink water/milk most of the time
Eat snacks that are high in fiber and protein to keep your child full longer
Only allow sweet treats during designated times, rather than allowing your child to constantly graze
Read labels for added sugars in cereals, yogurt, etc.
By taking a relaxed and non-confrontational approach to teaching your child about healthy eating habits, you will help promote healthy habits and eliminate potential conflict surrounding food.
Conclusion
The fundamental elements of nutrition for a growing child are having a balanced meal plan, receiving adequate amounts of essential nutrients during periods of rapid growth, establishing a routine for meals and snacks, and limiting the consumption of foods that are high in added sugar and/or ultra-processed. By establishing a solid foundation of healthy eating habits, children will be able to reach their full growth potential, sustain a level of energy and focus necessary to succeed in school, and ultimately live a healthier lifestyle. Establishing healthy habits is possible as long as you and your child establish consistent patterns and make adjustments as needed.