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Nutrient requirements for children change as they get older to accommodate their growing bones and organs. As a result, their portions and food choices should adapt to set them up for success. You may notice that there are days when your child’s appetite is greater than on other days. This happens due to changes in growth rate day by day. Some days, your child has a fast growth rate, which would require more nutrients, and other days the growth rate is more gradual, so they may have a smaller appetite.

Establish a good base amount

Because your child’s growth pattern differs each day, their appetite will differ too. So, a solid base portion is important. Try to have set minimum portions you are certain your child finishes without fail. If your child can always finish half a medium apple, offer them that first; if they ask for more, you can give them the other half.

If you have measuring cups at home, try to use them to help guide you on your child's minimum portions for food. Don’t worry, this is just to help you see the minimums, you won’t need to do this every single day.,

Keep in mind that your child’s stomach is smaller than that of an average adult, and the nutrient recommendations for children are not standard portions like those for adults. The main focus of children’s meals, therefore, prioritises low-processed food as often as possible, and home-cooked meals where possible to ensure nutrient preservation.

If your child prefers 4 -5x smaller meals throughout the day as opposed to 3x standard meals, that is still considered a balanced diet.

Listening to their body

Your body knows when it has had enough and sends satiety cues to your brain to alert you about this. Whenever you ignorecues about how full you are feeling, it can lead to you not getting enough nutrients.

This tends to happen if you are too busy or distracted and end up skipping meals due to not listening to your hunger cues. On the opposite side, if you don’t listen when your body tells you it's full, you might overeat. This can cause blood sugar spikes, higher blood pressure or increase your risk of high cholesterol or weight gain due to the increased intake.

What nutrients to include

Children, especially mobile children who run and play daily, tend to have higher energy and nutrient requirements. Ensuring they have a varied diet can help them get an array of nutrients.

Common nutrient deficiencies in children include:

• Protein - This helps with immunity and muscle formation and growth, including their organs. So, incorporating protein at each meal can be beneficial. For example, red meat, poultry, eggs, fish, beans, dairy and soya mince
• Vitamin A - Required for healthy skin, vision, and immunity. Found in eggs, orange fruits (mangoes, apricots), and vegetables (red and yellow bell peppers, sweet potatoes, carrots), leafy greens, and beef (especially liver).
• Calcium - Needed for strong teeth and bones. Incorporate dairy (milk, yogurt, cheese) and dark leafy greens (cabbage and broccoli).
• Iron - Carries oxygen to the whole body, helping with energy production. Found in red meat, poultry, leafy greens, and beans. Vitamin C can help increase iron absorption, so try to incorporate fresh fruits ( citrus fruits, berries, pineapple, guava, tomatoes) and/or vegetables (bell peppers, potatoes, cabbage) into most meals or as part of their snacks to help with iron absorption.

As children need an array of nutrients, the  sources listed above are still a great way to ensure your child ticks the majority of the boxes for getting nutrients.

Food consistency

From 6 months old, you can start incorporating common family food into your child’s diet in puree form to assist with safe consumption. By the age of one, chewing will become a norm in most of their meals to help reduce the risk of potential picky eating in the future.

Children with short- or long-term special needs (e.g, reduced ability to chew or swallow, weakness leading to reduced appetite or increased feeding time) still need to receive adequate nutrients. For these children, regardless of age, diverting back to purees would help ensure they still receive adequate nutrients in a form they can tolerate.

Soups and smoothies which still contain blended proteins (milk, yoghurt, mince, chicken), fruits, and or vegetables will help support healthy growth.

When to supplement?

If you notice your child tends to struggle with food intolerances, allergies or any other varied diet-inhibiting factors, an age-appropriate supplement would be beneficial. A multivitamin syrup is better suited for children who struggle to get the necessary fruits and vegetables required.

While a milk, or plant-based drink, supplement is more suited for children whose overall intake, including protein, is affected. Speak to your child’s doctor or seek assistance from a dietitian if you do find it difficult to assist your child with obtaining the necessary nutrients to support their growth