3.4 Discuss the nutritional requirements of children aged: 1-2 years, 2-3 years, 3-5 years, 5-7 years

This guide will help you answer 3.4 Discuss the nutritional requirements of children aged: 1-2 years, 2-3 years, 3-5 years, 5-7 years.

Nutritional Requirements of Children Aged 1-2 Years

Energy and Growth

Children aged 1-2 years grow rapidly. They require plenty of energy and nutrients to support this development. During this stage, children’s appetites can be quite variable, so offering small, frequent meals is beneficial. These meals should be nutrient-rich to support their growth and activity levels.

Macronutrients

• Carbohydrates: Provide energy. Offering foods like whole grains, fruits, and vegetables helps.
• Proteins: Aid in growth and repair. Include lean meats, fish, eggs, beans, and pulses.
• Fats: Necessary for brain development. Good sources are avocados, full-fat dairy, and oily fish.

Micronutrients

• Calcium and Vitamin D: Essential for bone health. Sources include milk, cheese, yoghurt, and sunlight exposure.
• Iron: Supports cognitive development. Offer red meat, lentils, and fortified cereals.

Tip: Include a variety of foods to ensure all nutrient needs are met. Avoid large amounts of salt and sugar.

Nutritional Requirements of Children Aged 2-3 Years

Continued Growth

At ages 2-3, children continue to grow and develop skills rapidly. They become more active, increasing their energy requirements. Encourage a balanced diet to support this growth and activity.

Balanced Diet

• Fruits and Vegetables: Aim for at least five portions a day. They are vital for vitamins and minerals.
• Starchy Foods: Such as potatoes, bread, rice, and pasta. Wholegrain options are preferable.

Proteins and Fats

• Protein: Essential for growth. Serve foods like chicken, fish, beans, and pulses.
• Fats: Keep essential fatty acids in their diet. Use healthy oils and include oily fish weekly.

Vitamins and Minerals

• Vitamin C: Helps with iron absorption. Include citrus fruits, berries, and tomatoes.
• Zinc: Important for growth. Found in meat, dairy, and nuts.

Suggestion: Encourage eating together as a family to provide modelling of healthy eating behaviours. Keep introducing new foods alongside familiar ones.

Nutritional Requirements of Children Aged 3-5 Years

Diverse Diet

From 3-5, children’s tastes and preferences start forming. Their nutritional needs continue to support physical and cognitive development. Maintain a diet rich in variety.

Daily Nutrition

• Energy Needs: They are more active and require sufficient calories. Ensure meals are balanced.
• Macronutrients: Include carbohydrates from whole grains, proteins from varied sources, and healthy fats.

Micronutrients Focus

• Calcium and Iron: Essential for bones and cognitive functions. Milk, green leaves, and lean meats are good choices.
• Fibre: Supports healthy digestion. Fruits, vegetables, and whole grains are important.

Habit Building: Encourage routine meal times. Involve children in food preparation to increase their interest in different foods.

Snacks

Healthy snacks can include fruit slices, yoghurt, or cheese cubes. Limit high-sugar and high-salt snacks.

Nutritional Requirements of Children Aged 5-7 Years

School Age Nutrition

At ages 5-7, children are typically in school, which can influence their food habits. Their growth continues, though at a slower rate compared to earlier years.

Balanced Meals

• Breakfast: Essential for energy and concentration. Include cereals, fruit, and milk.
• Lunch Box Tips: Fill with wholegrain sandwiches, fruit, and a small treat.
• Dinner: Ensure it’s balanced with proteins, carbohydrates, and vegetables.

Key Nutrients

• Calcium and Vitamin D: Still important for developing strong bones.
• Iron: Supports ongoing growth and development. Include diverse sources like dark green vegetables and beef.

Encouraging Healthy Choices

• Hydration: Encourage water as a primary drink. Limit sweetened drinks.
• Participation: Let them help plan meals. It encourages them to make balanced choices.

Activity Integration: Physical activity ties in with nutrition at this age. A good balance supports overall health and development.

Family and Cultural Impact

Respect family and cultural preferences while planning meals. Ensure varied foods to cover all nutritional bases.

General Tips for All Ages

Balanced Diet Principles

• Variety: Encourage trying different foods to cover all nutrients.
• Moderation: Teach portion sizes appropriate for their age.

Meal Structuring

• Regular Meals and Snacks: Helps maintain energy levels.
• Involvement: Letting children participate in cooking can educate and inspire better eating habits.

Encouraging Positive Attitudes

• Avoid Pressure: Encourage trying new foods without force.
• Role Modelling: Demonstrate balanced eating habits as an adult.

Overall, promoting a balanced diet from an early age helps instil lifelong healthy eating behaviours. Tailor these recommendations to the specific needs and preferences of each child while ensuring all essential nutrients are included.