Infants and pre-school children
Nutritional needs of babies
The Department of Health recommends that infants up to six months old are exclusively breastfed. Breast milk is full of the nutrients and antibodies that infants need. Breastfeeding might not be for everyone. Bottle-feeding first infant formula is an alternative. Typically, cow’s-milk-based formulas are recommended. If you are unsure which formula to give your baby, a nutritionist or midwife can advise you.
Determining when to introduce solid foods to your baby’s diet can be tough. This process, known as ‘complementary feeding’ or ‘weaning’, generally begins from around six months. Introduce these foods alongside breast milk or first infant formula.
Start with soft, mashed foods such as bananas or potatoes, gradually introducing new foods and textures. From around six months, when your baby is developmentally ready, you can also offer soft finger foods, such as well-cooked pasta or pieces of ripe banana.
Around this time, your baby's first teeth may start to come through, which can be uncomfortable. To help soothe sore gums, try gently rubbing them with a clean finger or offering a chilled teething ring.
Nutritional requirements for children
Between the ages of one and five, children need a variety of nutrients to support their growth and development. By then, they need all of the essential nutrients to aid a growing body.
At this age, you can start to feed them the same healthy foods as the rest of the family. In the early years, they will need help managing their meals – such as cutting up food and helping with feeding. By the age of five, some children may need help or supervision, and others may manage mealtimes independently.
Young children have boundless energy. Incorporating key food groups is an important way to ensure they’re getting the nutrients they need. These include carbohydrates, fruit and vegetables, dairy, protein, and good-quality fats.
Ensuring the child has a balanced diet containing the essential food groups and nutrients – vitamins A, C, calcium, iron, and zinc – can be difficult if your child is a fussy eater. Fussy eating is very common. Parents and carers may worry that their child isn't getting enough of the right nutrients. Fortunately, it’s often not a cause for concern if your child is active, gaining weight, and otherwise well.
If you are finding your child’s eating behaviours challenging, try these nutritional tips:
- Offer fruit and vegetables at every opportunity, starting with breakfast.
- Try adding vegetables to familiar meals, such as Bolognese or other pasta sauces, to help your child eat more of their five a day.
- Offer a variety of foods, even if your child has a particular favourite, to help them enjoy a balanced diet.
- Keep offering new foods, but don’t force them to eat them if they don’t want to. Children may need to be offered a new food several times before accepting it.
In this video, Happiful chats with baby and child nutritionist Charlotte Stirling-Reed about complementary feeding and what to feed your children.
Schoolchildren and teenagers
Healthy eating for children
Starting school can be very daunting – not only for children but for parents, too. This is the time when, for at least one meal a day, a child may be in charge of what they eat.
For parents who don't opt for school dinners, choosing what to pack for lunch can be tough. Take a look at our healthy eating for children and lunchbox ideas pages for inspiration on how to pack balanced meals kids will enjoy.
The great thing about working with a registered nutritionist or nutritional therapist is that the support you receive will be tailor-made to your specific child and their individual needs.
– Catherine Jeans DipION MBANT CNHC on helping your child eat well.
Nutritional tips for schoolchildren:
- Try offering healthy snack alternatives to crisps, chocolate, and biscuits, such as fruit, popcorn, or rice cakes.
- Encourage three set meal times – breakfast, lunch and dinner – with healthy snacks between.
- Try to educate your child about healthy eating if they buy their own meals at school.
- Support the physical activities and sports they want to try. Try introducing them to sports that you can play together.
Healthy eating for teenagers
When a child enters their teenage years, they tend to start making their own choices about their social life, nutrition, and education. Adolescence is also the time when teenagers' bodies start to change as they enter puberty. A balanced diet helps support teenagers' growth and development.
Teenagers may refuse certain foods and skip meals, for example. In this case, parents should set a good example at home. Stocking the fridge with healthy snacks is a great way to help ensure they get the nutrients they need at home. Encourage your teenager to enjoy a balanced diet with a variety of foods, while making room for their favourite treats.
Try to ensure your teen gets enough essential nutrients like calcium and vitamin C to support their accelerated growth. Iron is especially important in people who have periods, as it’s lost during menstruation.
Teenagers may experience concerns about their body image, which can sometimes affect their relationship with food. This might include skipping meals, restricting certain foods or feeling pressure to lose weight. If you're concerned about your teenager's eating habits or relationship with food, speak to your GP for advice and support.
Adults and older people
Dietary needs for adults
Most of our body’s growth and development is complete by adulthood. We can now shift our focus to nutrition and maintaining a physically active and healthy lifestyle. Healthy eating and regular physical activity can help support long-term health and reduce the risk of certain conditions.
While adults need similar amounts of nutrients, their needs differ slightly based on factors such as sex, age, and physical activity. For example, the more exercise you do, the more calories you’ll need.
If you’re pregnant or trying to conceive, learn more about the vitamins and minerals you need.
Nutrition for older adults
Good nutrition matters for older adults, as our bodies change and we face a number of limitations as we grow older. We need to consider foods that support heart, bone, and dental health. Vitamin D is particularly important for maintaining healthy bones and muscles as we get older. The NHS recommends that older adults consider taking a daily supplement containing 10 micrograms of vitamin D during autumn and winter. Those who have little or no exposure to sunlight, such as people who are housebound or living in a care home, are advised to take a daily supplement throughout the year.
Many may experience reduced mobility. This can make it harder for older people to get to the shops to buy ingredients for balanced meals. For older people living alone, it can be hard to find the motivation to cook hearty, nutritious meals.
Tips for older people include:
- Freezing food and purchasing long-life foods. These can make it easier to maintain a balanced diet.
- Snacking on healthier options such as whole-grain toast, fruit or porridge can help you get through the day if you can’t manage three full meals.
- Try cooking large meals and split them up into individual portions. Freezing them will give you several cooking-free days and the nutrients and minerals you need to stay healthy.
Find a nutrition professional
Whatever your age or health concern, a nutrition professional can help you care for your mind and body. If you feel you’d benefit from working with a nutritional therapist, you can find a professional that resonates with you using our advanced search.
