When it comes to children’s nutrition, it’s essential to focus on a balance of macronutrients (proteins, carbs, and fats) and a variety of vitamins and minerals. Growing kids need adequate amounts of each to support physical growth, brain development, and energy for learning and play. Here’s a quick guide to the basics, plus a few healthy snack ideas to keep them fueled!

 

Key Nutrition Needs for Kids:

1. Proteins: Recommended requirements for protein per age group are below:
   1-3 years: 14g per day
   4-8 years: 20g per day
   9-13 years: 35 - 40g per day
   13-18 years: 45 - 65g per day

2. Carbohydrates: Recommendations for children ages 2–5 should have at least 250g per day, 6–9 years old, at least 350g, and 10 years or older, at least 400g.

3. Healthy Fats: Recommendations for children ages 1-3 years old, fat calories should make up 30% to 40% of total calories. In children aged 4 years and older, fat calories should make up 25% to 35% of total calories.

4. Vitamins and Minerals: Calcium, iron, vitamin D, and B vitamins are especially important for growing bones, cognitive function, and energy levels. Kids should get these nutrients from dairy, leafy greens, lean meats, eggs, and fortified cereals.
    

Snack Ideas for Kids:

1. Fruit and Nut Butter: Apple slices or banana with almond or peanut butter provide a mix of carbs, healthy fats, and protein. A snack ball would also be great here!

2. Veggie Sticks with Hummus: Carrot, capsicum, and cucumber are crunchy and colourful, and hummus adds a tasty dose of fibre and protein.

3. Chia Pudding or Greek Yoghurt Parfait: Add some berries and a sprinkle of granola to provide calcium, protein, healthy fats and antioxidants.

4. Homemade Trail Mix: Combine unsweetened dried fruit, nuts, and a few dark chocolate chips for a fun, energy-packed snack.

5. Whole-Grain Crackers and Cheese: Provides carbs and protein with the calcium that’s key for bone health.

 

These snacks not only help meet nutritional needs but also foster good eating habits and keep kids satisfied and ready to learn and play. Healthy snacks can make a big difference in supporting your child’s energy and growth - so don't forget to nourish your kids!