Health & Safety Feeding & Nutrition 11 Important Components of Kids' Nutrition Kids can be picky eaters, prompting parents to wonder if they’re getting enough nutrition. Here’s a breakdown of 11 important nutrients that kids need for growth and development. By Karin A. Bilich and Christin Perry Updated on August 17, 2023 Medically reviewed by Jill Castle, M.S., RDN In This Article View All In This Article Protein Carbohydrates Healthy Fats Calcium Iron Folate Fiber Vitamin A Vitamin C Vitamin D Potassium Trending Videos Close this video player Getty Images Every parent knows that children should be eating a balanced diet. But sometimes, despite our best efforts, kids wind up choosing the same few foods over and over again, which can deprive them of some important nutrients their body needs. Healthy eating supports kids' health, growth, and development. It reduces the risk of chronic health conditions and cavities, and sets the stage for the ability to learn. According to the Harvard University School of Public Health, a balanced diet for kids contains plenty of fruits and vegetables, whole grains, and protein. They recommend a plate that's half-full of colorful veggies (no, French fries don't count). The other half should be split between lean protein and whole grains (like whole wheat pasta or brown rice). Along with this recommendation, the Food and Drug Administration (FDA) advises against too much sugar, sodium, and saturated fat. These should represent less of a kid's diet. When reading labels, look for these to be less than 5% of the Daily Value (DV) per serving. Read on for a look at 11 must-eat nutrients for adequate kids' nutrition. 6 Important Nutrients for Kids: An Age-by-Age Guide Protein Protein helps a child's body build cells, break down food into energy, fight infection, and carry oxygen. According to the U.S. Department of Agriculture (USDA) Dietary Guidelines for Americans 2020–2025, protein requirements for kids are as follows: Toddlers ages 1–3: 13 gramsKids ages 4–8: 19 gramsKids ages 9–13: 34 gramsKids ages 14–18: 46-52 grams Foods that are good sources of protein include: MeatPoultryFishEggsNutsBeansDairy products If your kids are hesitant to eat these protein-rich foods, try offering the following items, which offer lesser amounts of the vital nutrient: Crab cakesParmesan cheeseQuinoaCottage cheeseGreen peasEdamameBrussels sprouts How Much Protein Do Toddlers Need? Carbohydrates Carbohydrates are important for kids' nutrition because they are a significant energy source. They help a child's body use fat and protein for building and repairing tissue. The USDA recommends that kids over the age of 1 consume about 130 grams of carbohydrates each day. That's usually pretty easy because carbohydrates come in several different forms, including sugars, starches, and fiber. Foods that contain high levels of carbohydrates include: BreadOatmealCerealsRiceCrackersPastaPotatoes Keep in mind that kids should eat more starches and fiber and less sugar. That's because, according to the American Academy of Pediatrics (AAP), consuming high amounts of carbohydrates like soda, candy, and processed foods is associated with obesity, tooth decay, heart disease, high cholesterol, high blood pressure, type 2 diabetes, and fatty liver disease. Healthy Fats A great source of energy for kids, fats are easily stored in the body, allowing for the proper usage of other important nutrients. Foods that contain high levels of healthy fats include: Whole-milk dairy products Cooking oils Meat Fish Nuts The American Heart Association recommends keeping fat intake between 30 to 35% of total daily calories for children 2 to 3 years of age and between 25 to 35% of total daily calories for children and adolescents 4 to 18 years of age. They further advise that when it comes to kids' nutrition, most fats come from healthier sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. The Most Important Nutrients for Your Baby's Brain Calcium Calcium is essential for building a child's healthy bones and teeth. It's also vital for blood clotting and nerve, muscle, and heart function. Foods that contain calcium include: MilkCheesesYogurtIce creamEgg yolksBroccoliSpinachTofuCalcium-fortified orange juiceFortified plant-based milksFortified cereals The FDA recommends that children ages 1 to 3 get 700 milligrams (mg) of calcium daily, while those over 4 should strive for 1,300 mg daily. 7 Things Parents Should Know About Non-Dairy Milks Iron Iron is necessary for kids' nutrition because it helps build healthy blood that carries oxygen to cells all over the body. What's more, having sufficient iron stores reduces the risk of anemia. According to the National Institutes of Health (NIH), kids ages 1 to 3 should get about 7 mg of iron daily, while older kids should get 8 to 10 mg. Teens should get 11 mg; however, adolescents who have started menstruating should get closer to 15 mg. Foods that contain high levels of iron include: Red meatsPoultry (especially dark meat)ShellfishWhole grainsBeansNutsIron-fortified cereals Deficiency of this nutrient in infancy can lead to delayed psychological and social development and difficulty paying attention. 6 Types of Picky Eaters—And How to Get Them to Eat Folate Vital during pregnancy, folate (one of the B vitamins) is also crucial for kids' nutrition due to its role in the healthy growth and development of a child's cells. Lack of this vitamin can cause folate-deficiency anemia. Foods that contain folate include: LentilsChickpeasBerriesOrange juiceAsparagusSpinachBlack or kidney beansBrussels sprouts The amount of folate kids need varies by age. For example, according to the NIH, toddlers need 150 micrograms (mcg) daily, children ages 4 through 8 need 200 mcg daily, kids 9 to 13 need 300 mcg, and older teens need 400 mcg daily. Fiber Fiber promotes bowel regularity in a child. In addition, studies have found it may also reduce the chances of cardiovascular disease and cancer later in life. Fiber also lowers "bad" cholesterol and controls blood sugar. The USDA recommends the following: Toddlers 1–3: 14 gKids 4–8: 17-20 gKids 9–13: 22-25 gOlder teens: 25-31 g Foods that contain high levels of fiber include: Fruits and vegetablesWhole-grain breads and cerealsChickpeasKidney beansSeedsNuts According to the AAP, if your child gets five servings of fruits and vegetables daily, they will likely get adequate fiber. 11 High-Fiber Food for Kids to Fight Constipation Vitamin A Vitamin A serves a number of purposes in kids' nutrition. It promotes growth, assists the eyes in adjusting to dim and bright lights, keeps skin healthy, works to prevent infection, and more. The NIH lists the following recommended amounts for vitamin A: Toddlers 1–3: 300 mcgKids 4–8 years: 400 mcgKids 9–13 years: 600 mcgOlder teens: 900 mcg Many (but not all) foods that contain high vitamin A levels tend to be orange and yellow. They include: CarrotsSweet potatoesSquashApricotsSpinachBroccoliFish oilsEggsMilkSalmon Vitamin A is a fat-soluble vitamin, meaning it is stored in your body's fat. Vitamin C Vitamin C does more than fight off the common cold. It also holds the body's cells together, strengthens the walls of blood vessels, heals wounds, and promotes strong bones and teeth. According to the NIH, from ages 4 to 8, kids need about 25 mg of vitamin C daily—approximately half of a small orange. From ages 9 to 13, the recommended daily intake increases to 45 mg, and by the teen years, your child will need to consume between 65 and 75 mg of vitamin C daily. Foods that contain high levels of vitamin C include: Citrus fruits (such as oranges and grapefruit)Orange juiceStrawberriesTomatoesPotatoesBell peppersBroccoliCauliflowerCantaloupe The Do's and Don'ts of Fighting a Fever Vitamin D Not only does vitamin D assist with calcium absorption, but it also builds strong bones and teeth. What's more, vitamin D is especially important in kids' nutrition because it promotes cell growth and immune and nervous system function. According to the NIH, kids over 1 and through the teen years should get about 15 mcg (600 IU) of vitamin D each day. Foods that contain vitamin D include the following: Fortified dairy products (like milk and some yogurts)Fortified cerealsFish and fish oilEggsFortified orange juiceMushroomsPork In addition to food sources, sunlight also provides this essential vitamin. Remember to also use sunscreen to protect your child's skin from damaging sun rays. Potassium Potassium regulates several body functions, including heart rhythm, the nervous system, and muscle contraction. Low levels of potassium can lead to muscle weakness and abnormal heart rate. According to the NIH, kids should get the following amount of potassium each day: Toddlers 1–3: 2,000 mgKids 4–8: 2,300 mgKids 9–13: 2,300 to 2,500 mgKids 14–18: 2,300 to 3,000 mg High-potassium foods include: PotatoesAvocadoSpinachBeansAcorn squashPrune juiceMilkYogurtSalmonBananas 6 Reasons Your Kid Is Always Hungry—and What To Do About It Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Parents uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Childhood nutrition facts. Centers for Disease Control and Prevention. 2022. Kids healthy eating plate. 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