Healthy nutrition is a foundation for children's physical and cognitive development. From infancy through adolescence, nutritional needs change as the body grows and its requirements for energy and nutrients increase.
A balanced diet supports healthy growth, immune system function, and the development of healthy habits for life.
Which nutrients do children need?
A child's daily diet should include a variety of foods that provide essential nutrients:
- Protein: Supports the development of muscles and tissues. Sources include meat, fish, eggs, and legumes.
- Calcium and vitamin D: Essential for the healthy development of bones and teeth.
- Iron: Supports oxygen transport and healthy cognitive development.
- Healthy fats: Support brain growth and function. Good sources include olive oil, fish, and nuts prepared in a form appropriate for the child's age.
- Fruit, vegetables, and whole grains: Provide vitamins, fiber, and other valuable nutrients.
How do nutritional needs change with age?
Infants (0–12 months)
Exclusive breastfeeding is recommended for the first six months where possible, or an appropriate infant formula when needed. Complementary foods are introduced at around six months, with an emphasis on iron-rich foods and a gradual increase in variety and texture.
Toddlers (1–3 years)
The diet expands to include more foods from the family table. Small, balanced meals, a variety of foods, and avoiding pressure at mealtimes help children develop a positive relationship with food.
School-age children (4–12 years)
The daily diet should include fruit, vegetables, protein, whole grains, and appropriate sources of calcium. A regular meal schedule and limiting ultra-processed foods support healthy development.
Adolescents (13–18 years)
Rapid physical growth increases the need for energy, protein, calcium, and iron. Adequate nutrient intake and avoiding restrictive diets without medical guidance are especially important.
Nutrition, immunity, and respiratory health
A balanced diet supports normal immune system function and helps maintain a healthy body weight.
Childhood obesity can negatively affect respiratory function and is associated with a higher risk of obstructive sleep apnea. It can also make asthma more difficult to control in some children.
Healthy nutrition, together with daily physical activity and adequate sleep, is an important part of overall respiratory health.
Frequently asked questions from parents
Should a child take vitamin supplements?
Not necessarily. Most healthy children can meet their needs through a balanced diet. However, at certain ages, such as infancy, or in cases of nutritional deficiency, a supplement may be needed following the pediatrician's guidance.
What can parents do when a child refuses to eat vegetables?
Offer a variety of vegetables prepared in different ways, without pressure or rewards involving sweets. Repeated, calm exposure to new flavors gradually helps children accept them.
Which foods should be limited?
Foods high in added sugar, salt, and saturated fat, as well as sugary drinks, should be limited. Foods that pose a choking risk should also be avoided for infants and young children.
Healthy nutrition today, better health tomorrow
Healthy childhood nutrition is not based on strict restrictions, but on variety, balance, and healthy everyday habits.
Eating habits established during childhood are an important investment in a child's future physical, cognitive, and respiratory health.
