When your little one turns 3 and beyond, their nutritional needs change and whilst xThis guide helps parents understand these changes. It covers calorie intake, key nutrients, and healthy eating habits.

We’ll talk about making colourful vegetables appealing, adding healthy fats for brain growth, and cutting down on sugars. We’ll also share tips on making nutritious meals and snacks for families on the move. By following this guide, you can help your child develop healthy eating habits and get the nutrients they need to grow strong.

• Understand your growing child’s nutritional needs, including calorie requirements and essential nutrients
• Incorporate protein-rich foods such as lean meats, plant-based sources, eggs, and dairy products
• Encourage a love for colourful vegetables to ensure a well-rounded diet
• Choose healthy fats for brain development, such as the right oils, nuts, seeds, and avocados
• Reduce added sugars in your child’s diet by identifying hidden sources and opting for healthier alternatives
• Prepare nutritious packed lunches and quick, easy snacks for busy families on the go

When your child turns 3 and older, their diet needs to change. They need more food and nutrients for good health, growth and development. These include…

• Protein: Helps build and fix tissues, grow muscles, and keep the immune system strong.
• Calcium: Important for strong bones and teeth.
• Iron: Needed for healthy blood and oxygen transport.
• Vitamin D: Helps the body use calcium and keeps bones healthy.
• Omega-3 fatty acids: Good for brain health and function.

Give your child a balanced diet with lots of different foods. Make sure they eat colourful fruits and veggies, lean proteins, whole grains, and healthy fats and avoid too much junk food, sugary drinks, and fatty snacks.

Adding different protein sources to your little one’s diet is key. As your child grows, they need protein for muscles, bones, and organs. Protein-rich foods help build and repair tissues and this ensures your child gets the right building blocks for growth.

Lean meats and poultry options:

• Lean meats and poultry are great for kids. Choose low-fat cuts like skinless chicken breast, turkey, lean beef, and pork tenderloin. These provide important amino acids without too much fat. Grill, bake, or stir-fry meats to keep them nutritious and tasty for your child.

Plant-based protein sources for variety:

• Plant-based options are also vital for your child’s growth. Legumes like lentils, chickpeas, and kidney beans are great in soups, stews, and salads whilst nuts and seeds, such as almonds, chia seeds, and pumpkin seeds, are perfect for yoghurt or oatmeal toppings.
• Tofu and tempeh, made from soybeans, are also good protein sources and these can easily be added to your little one’s favourite dishes.

Incorporating eggs and dairy products:

• Eggs and dairy are packed with protein and essential nutrients. Eggs are a complete protein, offering all the amino acids – the building blocks of protein – needed for growth. They also have choline, which is good for your little one’s  brain.
• Dairy products like milk, yoghurt, and cheese provide protein, calcium, and vitamin D. These are crucial for strong bones and teeth. Choose low-fat or non-fat options to reduce saturated fats.

Vegetables are key to a healthy diet for your child, full of vitamins, minerals, and fibre. But, if your little one is a picky eater, they may not want to try vegetables, which can make things difficult for you as a parent. 

Leading by example is a great strategy. Children often copy what their parents do. So, make sure you eat a variety of colourful vegetables as this can make your children want to do the same. Also, let your little one help with meal planning and cooking; they can pick veggies at the market and help in the kitchen.

Here are some ideas to make veggies more fun for your little one:

• Cut vegetables into fun shapes using cookie cutters
• Create colourful kebabs by threading vegetables onto skewers
• Blend vegetables into smoothies or sauces for a nutrient boost
• Experiment with different cooking methods, such as roasting or grilling, to enhance flavour

Healthy fats, especially omega-3 fatty acids, are crucial for your little one’s brain health. 

Choosing the right oils for cooking and dressings:

• Choosing the right oils is important for cooking. Use olive oil, avocado oil, and coconut oil as these are full of good fats for your little one’s brain and heart.
• Try using these oils for sautéing and making salad dressings. 

Incorporating nuts, seeds, and avocados:

• Nuts, seeds, and avocados are great for healthy fats. Almonds, walnuts, and cashews are full of omega-3s and vitamins whilst chia, flax, and pumpkin seeds also have omega-3s and fibre. Though these are a common allergen, make sure to read our blog on this to understand how to correctly introduce nuts into your kids diet.
• Avocados are creamy and full of good fats. Add these foods to snacks and meals to support your child’s brain.

Oily fish like salmon and mackerel are also good for the brain. They contain DHA and EPA- two types of omega-3 -which are important for your child’s brain. The NHS says you should try to give your child at least 1 portion of oily fish a week.

As a parent, it’s important to keep a check on the added sugars in your child’s diet. Too much can cause obesity, tooth decay, and increase the risk of chronic diseases. 

Added sugars hide in many foods, even in those called “healthy.” Here are some common places to find them…

When buying packaged foods, always check the labels and choose items with no added sugar. 

Children love sweet tastes, but you can offer better choices. Give the below a try…

• Fresh fruits: Give your child colourful fruits like berries, apples, pears, and melon. They’re sweet and full of nutrients.
• Unsweetened yoghurt: Mix plain yoghurt with fresh fruit or a bit of honey for a tasty snack.
• Homemade treats: Make your own baked goods with natural sweeteners like applesauce, bananas, or dates instead of sugar.
• Smoothies: Blend frozen fruits with milk or yoghurt for a refreshing treat.

Amid your busy life, it can be hard to feed your little one healthy, whole foods all the time.  But, with some planning and creativity, you can make tasty packed lunches and quick snacks which will keep your little ones energised all day.

Getting your child involved in making packed lunches is key. It teaches them important skills and makes them more likely to enjoy their meals. Try to include a mix of foods that are good for them, such as…

• Wholemeal bread or wraps with lean protein (e.g.chicken, turkey, or hummus)
• Colourful vegetables, such as carrot sticks, cherry tomatoes, or cucumber slices
• Fresh fruits, like apple wedges, berries, or clementine segments
• Yoghurt or cheese for calcium and protein
• Healthy snacks, such as unsalted nuts or air-popped popcorn

Top tip: Use insulated containers and ice packs to keep food safe and fresh until lunchtime. 

Having quick snack ideas is a big help when time is tight! These snacks can be made ahead and stored for when your little one gets hungry. Some great options include…

Your little one just keeps on growing, so to keep up with their development, it’s important to feed them the correct balance of nutrients. 

Include protein-rich foods, colourful vegetables, and healthy fats in your child’s diet and try planning ahead so your little one has nutritious packed lunches and quick snacks. 

By teaching your child to eat well early on, you can help them stay healthy for life!