Nutritional Requirements: 1-5 Years

Iron and Protein Needs

Children aged 1-5 years old need adequate iron intake to assist in growth, brain development and building a strong immune system.
Consider iron-rich foods, such as leafy green vegetables, meat and fortified cereals.
Protein is also critical at this age to support rapid growth and tissue repair. Dietary sources can include lean meat, poultry, fish, eggs, dairy products, and pulses.

Calcium and Vitamin D Requirements

Calcium is crucial for the development of strong bones and teeth. Dairy products, fortified plant-based milks, tofu, and green leafy vegetables are good sources of calcium.
Vitamin D works alongside calcium for bone health. It can be absorbed from sunlight, fortified foods or supplements especially during Winter when sunlight is deficient.

Vitamin A and C Needs

Vitamin A supports vision, growth, and immunity. It can be sourced from yellow and orange vegetables, such as carrots and sweet potatoes.
Vitamin C helps with the body’s absorption of iron and supports immunity. Dietary sources are fresh fruits and vegetables, such as oranges and strawberries.

Fibre and Hydration

Children need fibre for a healthy digestive system. Foods high in fibre include wholegrain cereals, potatoes with skin, vegetables, and fruits.
For healthy hydration, water and milk are the best options. Limit juice and fizzy drinks as these can have high sugar content, leading to tooth decay and weight issues.

Balanced Meals and Snacks

Aim to provide your child with three balanced meals and two healthy snacks per day.
It’s important to emphasise variety and the importance of all food groups: proteins, carbohydrates, fruits, vegetables, and dairy or alternatives.
Presentation can also encourage healthy eating – use different colours and shapes to make meals visually appealing.

Limiting Salt and Sugar

Excessive salt and sugar intake should be avoided. These can contribute to future health problems such as hypertension or dental issues.
Be mindful of hidden salts and sugars in processed foods. Opt for homemade meals where possible for better control.
Encourage the taste for natural flavours of food rather than accustoming them to excessive salt and sweet tastes.

Food Safety

Since children have less developed immune systems, they are more likely to get sick from foodborne illnesses.
Ensure all foods, particularly meats, are cooked thoroughly.
Always supervise young children while eating to mitigate the risk of choking. Encourage them to sit while eating and chop food into small, manageable bites.
Practise safe food handling by washing hands, using clean utensils and preventing cross-contamination during meal preparation.