1.8 Outline nutritional recommendations for children and young people

This guide will help you answer 1.8 Outline nutritional recommendations for children and young people.

Proper nutrition for children and young people is a foundation for growth, development, health, and well-being. Eating patterns and habits shape physical and mental health from infancy to young adulthood. This guide covers the main guidelines and practical actions to support healthy eating in this group.

The Eatwell Guide

The Eatwell Guide is the main food model used in the UK. It shows how different types of foods fit together to make a healthy, balanced diet. Children and young people are encouraged to eat according to these principles, but portion sizes should match their age, size, and physical activity levels.

The main food groups in the Eatwell Guide are:

• Fruit and vegetables: Aim for at least five portions a day.
• Starchy carbohydrates: Include potatoes, bread, rice, pasta, and cereals. Choose higher fibre or wholegrain versions.
• Dairy and alternatives: Go for lower fat and lower sugar options. These provide calcium for bone health.
• Beans, pulses, fish, eggs, meat, and other proteins: Choose lean options and include fish twice a week, with one portion being oily fish.
• Oils and spreads: Use small amounts and pick unsaturated types like rapeseed or olive oil.

Children under five need slightly different recommendations for dairy as they require full-fat versions for energy and growth unless advised otherwise by a health professional.

Key Macronutrients and Their Role

Carbohydrates

Carbohydrates give energy needed for activity, learning, and growth. Examples include wholegrain bread, pasta, rice, potatoes, and breakfast cereals. Choose options high in fibre to support digestive health.

Simple sugars such as sweets, fizzy drinks, and cakes should be kept low to reduce the risk of tooth decay and weight gain.

Protein

Protein is important for building muscles, repairing tissues, and supporting growth. Good sources are:

• Lean meat and poultry
• Fish
• Eggs
• Beans, peas, and lentils
• Dairy

Encourage a mix of these foods, and include plant-based proteins for variety.

Fats

Children need some fat for development, but too much can lead to health problems. Focus on:

• Unsaturated fats from avocados, nuts, seeds, and oily fish
• Limiting saturated fats found in cakes, biscuits, crisps, and fatty meats

Young children (under two) need more energy, so they should not be on low fat diets unless advised by a healthcare professional.

Micronutrient Needs

Vitamins

Children need a range of vitamins. Some key ones include:

• Vitamin A for vision and immunity (found in carrots, sweet potatoes, spinach)
• Vitamin C for healthy skin, gums, and wound healing (found in citrus fruits, strawberries, peppers)
• Vitamin D for bones and teeth (from sunlight, oily fish, eggs, or supplements especially during darker months)

Vitamin D supplements are recommended for children from birth to five years unless they consume more than 500ml of infant formula a day.

Minerals

• Calcium is needed for strong bones and teeth (found in dairy foods, tofu, green leafy vegetables)
• Iron is needed for healthy blood and to prevent tiredness (in red meat, lentils, spinach, fortified cereals)

Teenagers, especially girls, need enough iron to prevent anaemia.

Hydration

Water is the best drink for children. They should drink enough according to their size, activity, and the weather. Avoid sugary drinks and limit fruit juice to one small glass (150ml) daily at most. Encourage water or milk instead of sugary, fizzy, or energy drinks.

Energy Needs

Children and young people need enough calories to support their level of physical activity, growth, and development. Needs increase during growth spurts in childhood and teenage years.

Not getting enough can affect energy, concentration, and growth. Too many calories, especially from unhealthy foods, can increase the risk of overweight and related health concerns.

Healthy Eating Patterns From Early Years

Encourage children to have three regular meals with healthy snacks if needed. Try to avoid skipping breakfast, as it helps concentration and mood at school.

Healthy snacks could be:

• Fruit and vegetable sticks
• Plain yoghurt
• Wholemeal toast
• Unsalted nuts for older children

Avoid snacks high in salt, sugar, or fat.

Reducing Sugar, Salt, and Saturated Fat

UK guidance recommends lowering intake of sugar, salt, and saturated fat:

• Choose unsweetened cereals and drinks
• Limit sweets, chocolates, and cakes to occasional treats
• Cook with less salt and avoid salty snacks
• Grill, steam, or bake food rather than frying

This helps protect heart health, teeth, and overall well-being.

Food Allergies and Intolerances

Some children and young people have allergies or intolerances to certain foods, such as nuts, dairy, or gluten. It’s important to follow medical advice if this is the case.

Alternative sources of nutrients should be used. For example, if a child can’t drink cow’s milk, suitable calcium-fortified plant-based options should be chosen. Always read labels and, if in doubt, consult a health professional.

Cultural, Religious, and Ethical Considerations

Many families eat in a way that fits their faith, culture, or beliefs. This could affect food choices, such as eating halal, kosher, or vegetarian diets. It’s important to respect these choices and help find healthy options that match these principles.

Offer a variety of foods so everyone has a balanced diet, even if some main food groups are excluded or limited.

Encouraging Positive Mealtime Habits

Setting regular times to eat and creating a calm environment can support healthy eating. Allowing children to help with food preparation can build skills and interest in trying new foods.

Eat together as a family when possible and discourage eating in front of screens, as this can lead to overeating.

Special Recommendations by Age

Under-Fives

Babies should be fed breast milk or first infant formula for around the first six months. Weaning onto solid foods starts at about six months. Introduce a range of tastes and textures as they grow.

Toddlers need regular meals and snacks. Foods high in iron (such as red meat or lentils) should be added early.

Full-fat dairy is recommended for under-twos, then gradually shift to lower fat options, unless a healthcare professional says otherwise.

School-Aged Children

Appetites vary, but regular meals help keep energy up. Encourage healthy packed lunches if bringing food from home. School meal standards set by the government support healthier options in school canteens.

Support children to try new foods but never force them. Eating a wide range of foods helps them get all the nutrients they need.

Teenagers

Adolescence is a period of growth, with higher needs for energy, protein, iron (especially for girls), and calcium for bone health.

Healthy eating habits set now often continue into adulthood. Peer pressure and social media can affect food choices, so positive support is key.

Watch for signs of dieting, eating disorders, or risk-taking with food. Early support makes a difference.

Physical Activity and Nutrition

Physical activity goes hand-in-hand with healthy eating. The UK Chief Medical Officers advise:

• At least 60 minutes of moderate to vigorous activity every day for school-age children and young people
• At least 180 minutes each day for pre-school children

Active lifestyles support a healthy weight, strong muscles, and good mental health. Energy needs rise with more activity, so choose healthy carbohydrate-rich snacks if needed.

Government Food Standards and Policies

School food standards in England make sure meals are balanced and nutritious. These rules cover the amount of fruit, vegetables, oily fish, and limits on fried or sugary foods offered. This helps build good eating habits in early life.

Policies such as the Soft Drinks Industry Levy look to reduce sugar intake in children through lower-sugar options in shops and restaurants.

Common Challenges

Feeding children and young people well can have obstacles:

• Fussy eating: Be patient, give small tastes, and keep offering new foods.
• Food insecurity: Some families struggle to afford varied diets. Free school meals and breakfast clubs can help.
• Lack of time: Plan ahead and keep healthy snacks available.

Giving practical support and positive encouragement works best.

Label Reading and Food Choices

Teach young people to read labels, look for traffic light labelling, and understand what words like “low in fat” or “no added sugar” mean. This helps them make better choices.

• Red label: high in fat, sugar, or salt
• Amber label: neither high nor low
• Green label: low in fat, sugar, or salt

Choose more green and amber options.

Supplements

Alongside a healthy diet, some children need supplements. UK recommendations include:

• Vitamin D supplement for everyone from birth to five years
• Vitamins A and C for children aged six months to five years unless they eat a wide variety of foods

Always follow current guidelines or advice from a health visitor or school nurse.

The Link Between Diet and Health

Good nutrition reduces the risk of health problems like:

• Iron-deficiency anaemia
• Dental cavities
• Obesity and related illnesses like diabetes or high blood pressure
• Delayed physical or mental development

Healthy habits matter now and for the foundations of later life.

Final Thoughts

Supporting children and young people to eat well is more than just about food. It involves creating a healthy environment, offering a variety of choices, and positive role modelling from adults. Listen to their likes and dislikes, but keep offering healthy options.

Balance and variety are the main ideas in offering nutrition to children and young people. Encourage eating plenty of fruit, vegetables, whole grains, and lean proteins. Keep processed foods, sugar, and salt lower in the diet. These habits will make a big difference over time.

Step in early with any concerns about a child’s eating or weight. Early advice from a health professional helps find solutions. Make meals sociable, positive, and involve children in choosing and preparing food to build lasting skills.

Promote physical activity alongside good eating for the best health outcomes. Every small change counts, and positive encouragement works wonders. Make nutrition a normal part of life and growth, helping children and young people thrive, learn, and enjoy the best of health now and into the future.