Nutrients for a Young Child

Your body is doing amazing things during primary school years - growing taller, strengthening bones, and expanding blood volume to keep up with all that activity. This steady growth, combined with school demands and physical play, means you need proper fuel to keep everything running smoothly.

Carbohydrates and fats are your body's main energy sources, so think wholegrains like jacket potatoes, wholemeal bread, and porridge oats rather than sugary snacks. Refined sugar gives you empty calories without the nutrients your growing body actually needs. Healthy fats from nuts, olive oil, fish, and avocados don't just provide energy - those essential fatty acids can actually help you concentrate better in lessons.

Protein works like your body's building crew, constantly repairing and constructing new tissue. You need 2-3 servings daily from sources like fish, meat, milk, or quorn. Milk deserves special mention because it's packed with calcium for strong bones - if you're not drinking milk, you might need a supplement to keep your skeleton healthy.

The government recommends 10 portions of fruit and vegetables daily, which sounds mental but becomes easier with clever tricks. Hidden veggie sauces (think blended onions, peppers, and tomatoes in pasta sauce) or fun presentations like carrot sticks and apple slices make hitting this target more realistic. In winter, a vitamin D supplement can boost your immune system and help fight off those annoying colds and flu bugs.

Top Tip: Keep salt intake under 6g daily by choosing low-sodium options and going easy on processed foods - your future self will thank you!