1.7 Identify good food sources of key nutrients for children and young people

This guide will help you answer 1.7 Identify good food sources of key nutrients for children and young people.

Meeting the nutritional needs of children and young people supports their growth, learning and health. A well-balanced diet with a wide variety of foods gives them the nutrients they require. Each nutrient plays a specific role in the body. Foods must be selected with care to provide enough of each type.

In this guide, you will learn about food sources for key nutrients. The focus covers children from infancy through adolescence.

Protein

Protein is required for growth and tissue repair. Children grow rapidly. They must have protein to form muscles, bones, skin and blood.

Good sources of protein include:

• Meat (such as chicken, beef, lamb and pork)
• Fish (white and oily, such as salmon and sardines)
• Eggs
• Milk and dairy products (cheese, yogurt)
• Pulses (lentils, chickpeas, beans)
• Nuts and seeds (such as peanuts, almonds and sunflower seeds)
• Soya products (tofu and soya mince)

For young children, avoid whole nuts, as these can cause choking. Offer nut butters or ground nuts instead.

Meat and animal sources of protein tend to give all the amino acids—these are called ‘complete proteins’. Plant sources can be combined across meals to meet all needs.

Carbohydrates

Carbohydrates are the main source of energy for children and young people. These nutrients fuel activity, play, learning and all body functions.

There are two main types:

• Sugars (simple carbohydrates)
• Starches (complex carbohydrates)

Offer mostly starches, which release energy steadily. Avoid too many sugars as they can harm teeth.

Good sources of starchy carbohydrates include:

• Bread (wholemeal, seeded or white)
• Breakfast cereals (look for lower sugar options)
• Pasta
• Rice
• Potatoes
• Oats

Fruit and vegetables provide natural sugars and fibre, making them a good choice too.

Fat

Fat supplies concentrated energy and supports the absorption of some vitamins. It is used for brain development, especially in young children.

Good sources of fat include:

• Oily fish (such as salmon, mackerel, sardines)
• Avocado
• Nuts and seeds
• Olive oil and rapeseed oil
• Full-fat dairy products (important for children under two)

Fats are divided into types:

• Unsaturated fats: Found in oils, nuts and fish; healthier for the heart.
• Saturated fats: Found in butter, cheese, fatty meats; try to limit these.

Trans fats (found in some processed foods) should be avoided.

Vitamin A

Vitamin A keeps eyes and skin healthy. It supports the immune system, which helps fight illness.

Good food sources include:

• Liver (but only small amounts, as too much can be harmful for children)
• Milk and dairy foods
• Eggs
• Margarine (fortified types)
• Orange-coloured fruit and vegetables (such as carrots, sweet potatoes, mangoes and apricots)

These orange fruits and vegetables contain beta-carotene. The body turns this into vitamin A as needed.

Vitamin C

Vitamin C helps absorb iron, maintains healthy skin and gums, and strengthens the immune system.

It is found in:

• Citrus fruits (oranges, lemons, grapefruits)
• Berries (strawberries, blackcurrants)
• Kiwi fruit
• Peppers
• Tomatoes
• Broccoli
• New potatoes

This vitamin is sensitive to heat. Use gentle cooking methods to help keep its content.

Vitamin D

Vitamin D is needed for bone health. It helps the body use calcium from food. Without enough, bones may become weak.

Sunlight is a major source. The skin makes vitamin D when exposed to sunlight. However, food sources are important, especially in winter.

Good sources include:

• Oily fish (salmon, sardines, mackerel)
• Fortified breakfast cereals
• Fortified spreads (such as margarine)
• Eggs

Vitamin D supplements are recommended for children aged 1–4 and babies receiving less than 500ml formula per day.

Vitamin E

Vitamin E protects cells and keeps skin and eyes healthy.

Food sources include:

• Vegetable oils (such as sunflower and rapeseed oils)
• Nuts and seeds
• Green leafy vegetables

Vitamin K

Vitamin K helps blood clot and supports bone health.

Common sources are:

• Green leafy vegetables (spinach, kale, broccoli)
• Vegetable oils
• Dairy foods
• Some fruits (such as blueberries and grapes)

Babies are given a vitamin K injection at birth to help start their stores.

B Vitamins

B vitamins help release energy from food and keep nerves and the brain working well. They are a group of nutrients, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, B9 (folate) and B12.

Good sources include:

• Wholegrain cereals
• Eggs
• Meat and fish
• Milk and dairy
• Pulses and peas
• Leafy green vegetables

B12 is found only in animal foods, so children following a vegan diet need fortified foods or supplements.

Iron

Iron makes haemoglobin, which carries oxygen in the blood. This mineral prevents tiredness and supports learning.

Good food sources of iron include:

• Red meat (beef and lamb)
• Eggs
• Dark green vegetables (spinach, broccoli)
• Pulses (beans and lentils)
• Fortified breakfast cereals
• Wholemeal bread
• Dried fruits (such as apricots, raisins)

Give vitamin C-rich foods at the same meal (such as fruit or peppers) to help the body take up more iron, especially from plant sources.

Calcium

Calcium is used to build strong bones and teeth. It is especially important for children and teenagers as their skeleton grows.

Main sources:

• Milk, cheese and yogurt
• Fortified plant-based drinks (check labels for calcium)
• Tofu (if calcium-set)
• Sardines (with bones)
• Green leafy vegetables (broccoli, kale)

Children with a dairy allergy or vegan diet must eat calcium-fortified foods.

Zinc

Zinc is needed for growth and fighting infection.

Good sources:

• Red meat (beef, lamb, pork)
• Shellfish (such as crab or mussels, but avoid for young children due to allergy risk)
• Dairy foods
• Beans, lentils and chickpeas
• Wholegrain cereals
• Nuts and seeds

Iodine

Iodine supports growth and brain development. It is needed for the thyroid gland to make hormones.

Sources:

• Milk and dairy products
• White fish (cod, haddock)
• Eggs
• Iodised salt (use in moderation)

Seaweed is a very rich source, but not recommended due to unpredictable levels.

Fluoride

Fluoride helps develop strong teeth. In the UK, fluoride is found in:

• Drinking water (varies by region)
• Tea
• Some toothpastes (not for eating, but helps by brushing)

Fibre

Fibre supports healthy digestion and helps prevent constipation.

Sources include:

• Wholemeal bread and pasta
• Brown rice
• Breakfast cereals (such as porridge oats or those with bran)
• Fruit and vegetables
• Pulses (beans, lentils, chickpeas)
• Nuts and seeds

Encourage children to drink enough water to help fibre work well.

Omega-3 Fatty Acids

Omega-3 supports learning, brain development and eye health.

Good sources:

• Oily fish (such as salmon, sardines, mackerel, trout)
• Flaxseeds and chia seeds
• Walnuts
• Rapeseed oil

Vegetarian and vegan children can have plant sources, but the body finds it harder to use omega-3 from plants.

Water

Water is vital for every system. It helps transport nutrients, aids digestion, and keeps the body cool.

Main sources:

• Plain water, tap or bottled
• Milk and milk alternatives
• Soup
• Many fruits and vegetables (such as cucumber, melon, oranges)

Give children fresh water freely during the day.

Practical Examples for Meals and Snacks

Knowing food sources is one thing—the next step is making them part of daily eating. Here are a few ideas for providing nutrients:

• Start with a breakfast of porridge (oats supply fibre and B vitamins), semi-skimmed milk (calcium), and a banana (potassium, vitamin C).
• Offer sandwiches with wholemeal bread (fibre) and a protein like chicken, tuna, egg or hummus, and fill with salad (lettuce, tomato, cucumber).
• Give fruit as snacks—apple slices, berries or orange segments. These supply vitamin C and fibre.
• Include oily fish, such as grilled salmon, once a week in meals.
• Serve cooked broccoli or green beans at dinner for vitamin K, vitamin C and fibre.
• Swap in pulses like lentils or chickpeas to bulk up soups or stews for extra protein and iron.

Children’s tastes change as they grow. Offer a mix of familiar and new foods. Encourage small tastes of new items and eat with children to provide a good example.

Nutrients for Specific Needs

Some groups have special requirements:

• Infants need full-fat milk up to age two, then can move to semi-skimmed if growing well.
• Teenage girls need more iron during puberty. Offer extra lean meat, eggs, lentils or fortified cereals.
• Vegans and vegetarians need to include B12-fortified foods, wholegrains, nuts, seeds and pulses for protein, iron and zinc.
• Children with allergies or intolerances (such as to dairy or gluten) require safe substitute foods and supplements if needed.

Working with families and trusted information can help identify good choices for all children.

Final Thoughts

Children and young people experience fast growth and regular activity. This demands enough protein, vitamins, minerals and energy every day. The best way to give these nutrients is by offering a wide mix of healthy foods from all groups.

Each nutrient plays a part in developing bodies and active minds. By providing foods rich in protein, fibre, vitamins and minerals, adults can support good health and learning. Encouragement, a pleasant eating environment and trying new foods helps children build healthier habits for life.

Meal planning and shopping for a range of foods makes a difference. Speaking with families, checking food labels and using reliable guidance will help children get what they need, whatever their background or dietary needs.

Think of every meal as an opportunity to provide a little of each nutrient. Over time, these add up to a strong foundation for health throughout childhood and into adulthood. With patience and a little creativity, it becomes easier to include key food sources and support varied and positive eating from a young age.