As parents, one of the biggest challenges is ensuring your child’s nutrition supports their growth, energy levels, and overall health. But with so much information out there—much of it conflicting—it’s easy to feel overwhelmed. To help clear up some of the confusion, here are the top five questions parents frequently ask about child nutrition, along with practical answers to help guide you through the often tricky world of feeding your child.
1. How do I ensure my child is getting all the essential nutrients?
Parents worry about whether their child is receiving the right balance of vitamins, minerals, proteins, fats, and carbohydrates. The key lies in offering variety. A colourful plate, rich in different food groups, is one way to make sure your child gets all the essential nutrients.
Aim for a diet that includes:
Fruits and vegetables: A rainbow of colours ensures a mix of vitamins and antioxidants.
Whole grains: Choose whole-wheat bread, brown rice, or millets like ragi and jowar over refined grains.
Proteins: Incorporate a mix of plant-based proteins like lentils, beans, tofu, and paneer, or lean meats and eggs if non-vegetarian.
Dairy or dairy alternatives: These provide essential calcium and vitamin D for bone development.
Tip: Involve your child in grocery shopping and meal prep. It helps them feel more invested in what they eat, and they might be more open to trying new, nutritious foods.
2. How much food should my child eat in a day?
Portion control is a common source of confusion, especially since growing children can have unpredictable appetites. The exact amount your child needs depends on their age, activity level, and growth rate, but general guidelines can help:
Toddlers (1–3 years): About 1,000-1,300 calories a day, spread across three meals and two snacks.
Children (4–8 years): Roughly 1,200-1,800 calories a day, depending on activity levels.
Tweens and teens (9–18 years): These years are marked by rapid growth spurts, requiring between 1,600-2,600 calories a day, with more for physically active kids.
Tip: Let your child listen to their hunger cues. Encourage them to eat when hungry and stop when full rather than forcing them to clean their plate. Offering a variety of food in smaller, manageable portions allows children to self-regulate their intake.
3. How can I encourage my child to eat more fruits and vegetables?
Every parent has been there—your child flat-out refuses to eat the broccoli or carrots you painstakingly prepared. Children’s resistance to vegetables is common, but there are creative strategies to help increase their consumption:
Make it fun: Present fruits and veggies in fun shapes or combine them into smoothies or dips.
Offer choices: Let your child pick between two vegetables at mealtime. This gives them a sense of control and increases the chance they’ll actually eat it.
Lead by example: Children tend to mimic their parents’ eating habits. If they see you enjoying fruits and vegetables, they are more likely to follow suit.
Hide them!: Adding finely chopped veggies into sauces, soups, and even baked goods (like zucchini muffins or carrot pancakes) can sneak nutrients into your child’s diet without a fuss.
Tip: Serve fruits and vegetables at the start of meals when your child is most hungry. Offering veggies as finger food with dips like hummus can also make them more appealing.
4. What are healthy snack options for kids?
Snacks are an important part of a child’s diet, but many traditional snack foods are loaded with sugar and empty calories. Instead, focus on nutrient-dense snacks that provide sustained energy and vital nutrients:
Fruit slices with nut butter
Yogurt with berries and a sprinkle of seeds
Vegetable sticks with hummus or guacamole
Homemade energy balls with oats, dates, and nuts
Whole grain crackers with cheese
These options provide a good balance of protein, fibre, and healthy fats, keeping your child satisfied between meals while promoting better focus and energy.
Tip: Keep a selection of healthy snacks accessible. Pre-cut veggies, portioned nut packs, or yogurt cups in the fridge allow kids to make smart choices without much effort.
5. Is it okay for my child to follow a vegetarian or plant-based diet?
With more families opting for plant-based lifestyles, many parents wonder whether vegetarian or vegan diets are safe for their children. The answer is yes, but with careful planning. Vegetarian and plant-based diets can meet all your child’s nutritional needs if well-balanced:
Protein: Lentils, beans, tofu, chickpeas, and dairy alternatives like soy milk provide adequate protein.
Iron: Plant-based sources of iron include spinach, lentils, and fortified cereals. Pair these with vitamin C-rich foods (like oranges or tomatoes) to boost absorption.
Vitamin B12: For vegan diets, a B12 supplement may be necessary since it’s primarily found in animal products.
Tip: Talk to a paediatrician or a nutritionist to ensure your child’s diet is nutritionally complete, especially if your child is following a restrictive diet like veganism.
The Bottom Line: Focus on Balance, Variety, and Fun
The best way to nourish your child is to offer a variety of healthy foods while making mealtimes enjoyable and stress-free. Children are more likely to develop positive attitudes towards food when they’re involved in the process and see it as an exciting part of their day, not a chore. With these expert tips in hand, you’ll be well on your way to ensuring your child is getting all the nutrients they need to thrive, all while making mealtimes a little easier—and more fun—for everyone involved.
Comments