It’s important that kids get the nutrients they need from their diet. But it can be confusing knowing where to start! We’ve outlined the most essential nutrients below:
Vitamin A is important for eyesight, bone growth and keeping the immune system healthy.
Good sources: Yellow and orange fruit and vegetables (carrots, pumpkin, apricots, mango, peaches, paw paw), cod liver oil, liver, milk, eggs, green leafy vegetables
(Thiamin, riboflavin, niacin, pantothenic acid, biotin, folate and vitamins B6 and B12). Essential for energy production, red blood cell synthesis and healthy nervous system development.
Good sources: Lean meat, whole grains, dairy, eggs, nuts, legumes, green leafy vegetables, fortified cereals.
This important antioxidant is also essential for a healthy immune system; iron absorption; and keeping skin, blood vessels and bones healthy and strong.
Good sources: Citrus fruits, cherries, melon, pineapple, capsicum, spinach, broccoli.
Important for building healthy bones, muscles and a healthy immune system.
Good sources: While the majority of vitamin D is obtained from sunlight, some foods have small amounts – including fish and eggs.
A powerful antioxidant that helps protect and repair cells from damage.
Good sources: Nuts, eggs, seeds, vegetable oils (e.g. wheat germ oil), avocados, whole grains.
Needed for strong bones and teeth, and muscle contractions (including the heart).
Good sources: Milk, yoghurt, cheese, fortified soy products and tofu, green leafy vegetables, broccoli, almonds, sesame seeds, walnuts, salmon, fortified breakfast cereals.
Carbohydrates are the main source of energy for all bodily functions, and the main fuel source for the brain.
Good sources: Whole grains, fruit, starchy vegetables, legumes, milk, yoghurt.
Important for strong bones, a healthy immune system and energy production.
Good sources: Green vegetables, legumes, dairy, nuts, fish
Essential for growth and repair of all cells, including immune and muscle cells.
Good sources: Whole grains, legumes, nuts, seeds, eggs, cheese, dairy, meat, poultry, fish, seaweed.
Important for overall growth and development, hormones and a healthy immune system.
Good sources: Fish, shellfish, oysters, red meat, dairy, whole grains, legumes, nuts, seeds
Iron is essential for making red blood cells and carrying oxygen around the body.
Good sources: Lean meats, green leafy vegetables, legumes, seeds, seaweed.