Functions of Nutrients

Carbohydrates

Provide the primary source of energy for a child’s growth and physical activity.
The two types are simple and complex carbohydrates, with complex being the healthier choice.
Examples include fruits, vegetables, and whole grains.

Proteins

Key for the growth and repair of the body’s tissues, muscles, and skin.
Proteins also aid in immune function and can be a secondary energy source.
Foods rich in protein include lean meats, eggs, nuts, beans and soy.

Fats

Provide a secondary source of energy necessary for development and play.
Fats also aid in nutrient absorption and maintaining a healthy body temperature.
There are unsaturated (healthy) and saturated (less healthy) fats, with omega-3 fatty acids being particularly important for brain development.

Vitamins

There are many types of vitamins, each with unique roles. Together, vitamins support growth, immune function, and cell function.
For instance, Vitamin A promotes good eyesight. Vitamin D helps the body absorb calcium for strong bones and teeth.
Children should receive a balanced variety of vitamins through a varied diet.

Minerals

Like vitamins, minerals support growth, bone health, fluid balance and various cell functions.
Calcium promotes strong bones and teeth. Iron aids in the creation of red blood cells.
Different foods will provide different essential minerals.

Fiber

While not a nutrient, fiber plays a vital role in a healthy diet as it aids digestion and helps maintain a healthy weight.
High fiber foods include whole grains, fruits, vegetables, and legumes.

Water

Not typically classified as a nutrient, but it’s vital for a child’s life as it aids in digestion, nutrient transportation, and temperature regulation.
It’s recommended that children drink ample amounts of non-sugared fluids throughout the day, with a focus on water.

It’s essential that children are receiving a balanced diet that includes all these nutrients to aid their growth, development and wellbeing. Parents and carers should also be aware of the dangers of sugar-rich, processed, and fast foods.