The Essential Nutrients Kids Need—and How to Get Them Without a Fight
Let’s be honest, while we all know a well-rounded diet is important, getting little ones (and teens!) to eat their vegetables or try new foods can feel like a daily battle. And with social media telling us about some “essential” new key to health every week, it can feel overwhelming and impossible to do things optimally.
But what if we approached it differently?
Instead of trying to do it all, instead let’s focus on the foundational elements that are truly the building blocks of nutritional health and find easy ways to incorporate them into your current lifestyle without the need to totally upend the status quo.
Children sometimes need to try a food 8-15 times before they like it. So remember, this is a marathon for life, not a sprint. Be patient with yourself, them and don’t give up. Something they hate now, could easily become their favorite food if you can stick out the trial period.
Here are five key nutrients every child needs and quick tips on how to build them into your routine for family members of all ages. And as you’ll see, there’s overlap in many of the food items listed.
So if you have one key take-away: eating a diet high in a variety of plants with some healthy animal sources in the mix will provide you with most of what’s needed with many food items doing double or triple time to provide multiple nutrients in one go!
Protein: For Strong Muscles and Growing Bodies
Protein is the building block for everything from muscles to hormones to maintaining sustained energy. Protein is crucial for children as they are growing rapidly. While increased protein intake is a hot topic these days, it’s important to consider that children have different needs based on age, activity and their specific situation. In general though, the American Academy of Pediatrics recommends:
1-3 years: 13 grams/day
4-8 years: 19 grams/day
9-13 years: 34 grams/day
14-18 years (boys): 52 grams/day
14-18 years (girls): 46 grams/day
Sources & Tips:
Each meal should have a protein source and luckily, many kids’ tastes and preferences are protein friendly. At meal times think beans, eggs, roasted chicken and lean ground turkey as well wild-caught salmon and tofu. Adding beans, ground meat or shredded chicken to pasta sauces is a great way to add protein to something they like.
If they aren’t big fish fans, try mixing 1tsp maple syrup into 2tbsp mustard for a dipping sauce for salmon that is both fun and a good way to slowly introduce the flavor.
And instead of those frozen chicken nuggets, check out Annie’s kid-pleasing Tofu Nugget Recipe for a quick alternative that is better for everyone!
Great snack sources include Greek yogurt smoothies, crunchy roasted edamame beans and meat sticks such as Chomps.
Fiber: For Happy Bellies and Digestive Health
Fiber is one of the most important nutrients we all need more of. More than keeping things moving smoothly (which it does), fiber plays a huge role in supporting a healthy gut microbiome, which is linked to everything from mood to immunity. It also helps with stable blood sugar and feelings of fullness. Aiming for more than 25g/day is a good starting point for most children.
Sources & Tips:
Fiber is present in almost all vegetables & fruits, as well as beans, seeds and whole-grains.
One kid-friendly fiber friend is avocados, which are actually an excellent source of fiber with up to 3-4 grams per ¼ avocado. So try guacamole as an afternoon snack with sliced veggies or a slice of avocado toast on whole grain bread (add Bagel Seasoning mix for an extra dose of flavor)
And when in doubt, fiber is an easy one to hide! Blend spinach or berries into a smoothie, mix a spoonful of chia seeds into yogurt, or swap to whole-grain bread and bean pasta.
Another fun and easy way to add fiber is by sprinkling chickpeas or shredded carrots on their favorite foods for that extra boost.
Omega-3 Fatty Acids: Powering Their Brains
These essential fats, especially DHA, are critical for a child's brain development, nervous system function, and vision. They also play a powerful role in reducing inflammation. There are no official dietary guidelines for children, but a great goal is to get two servings of fatty fish-like salmon, anchovies or mackerel per week, see comment below!
Sources & Tips:
Some kids may not be keen on fish, but you can be creative. Try baking wild-caught salmon in fun, kid-friendly shapes or mashing it into a fish burger with flavors they like. Adding fun dipping sauces such as mustard, ketchup (look for those without added sugar) or hummus is a great way to help them learn new flavors.
Anchovies will melt into just about any sauce, adding a salty flavor that masks their fishiness.
For plant-based sources, a spoonful of chia seeds or flax seeds can be blended into a smoothie, or walnuts can be added to muffins or oatmeal.
Supplementation is also a consideration here, so talk to your provider or Annie about child-appropriate doses and brands.
Iron: Fueling Energy and Focus
Iron is the powerhouse that helps carry oxygen in the blood, directly impacting a child’s energy levels, cognitive function, and growth. Iron deficiency is one of the most common deficiencies in childhood and can have impacts on a child’s development if deficient. Your care provider should check for anemia throughout childhood to evaluate if a supplement is needed or not.
Sources & Tips:
Red meat, organ meat and shellfish are primary sources of dietary iron, which should be consumed in smaller portions (if you can get them to eat them at all!) but there are many plant-based sources including beans, lentils, tofu, and dark leafy greens.
Try adding lentils to your next salad, soup or burgers, serve chili made with extra beans, or add a handful of spinach to a smoothie.
A key tip: pair these iron-rich plant foods with Vitamin C (like bell peppers or oranges) to significantly enhance absorption.
Calcium: Building a Strong Foundation
Calcium is crucial for healthy bones and
teeth, especially during periods of rapid growth when they are building "peak bone mass" that will support them throughout their lives and prevent osteoporosis. It also plays an important role in muscle function, nerve signaling and heart health.
Sources & Tips:
Dairy products like milk, Greek yogurt and cheese are excellent sources. Think cheese sticks for a snack or Greek yogurt with fruit and their favorite granola.
There are many plant-based options too such as fortified plant-based milks, calcium-set tofu, leafy green vegetables and chickpeas.
Try roasting chickpeas in the oven with your favorite seasoning for a crunchy, easy snack they’ll love.
Try a tofu smoothie, mixing silken tofu into your next batch, I guarantee no one will know!
As you can see, a varied diet rich in plants and whole-food sources, in combination with checking nutrient values with your health care provider, can ensure your child is building the healthy body they need to support them for the rest of their lives.
So have fun in the kitchen, feeling empowered that food is the gateway to a long healthy life!
