Every child needs a range of nutrients to grow well, stay healthy and learn at their best. These nutrients come from the foods we eat every day (CWCC, 2024). This article explains the basics of macronutrients and micronutrients, with food examples to help parents make healthy choices.

What are Macronutrients?

Macronutrients are nutrients children need in larger amounts. They give energy and help the body grow and stay strong. There are three types:

1. Carbohydrates

   • Gives children energy for playing, learning and daily activities.

   • Food examples: Bread, rice, pasta, potatoes, oats, fruits, beans and lentils.

   • Tip: Choose whole grains and a variety of fruits and vegetables every day for steady energy.

2. Proteins

   • Helps build muscles, repair the body and support the immune system.

   • Food examples: Beans, lentils, eggs, fish, chicken, lean red meat, dairy products (milk, cheese and yoghurt), tofu and nuts

   • Note: Proteins from plant foods like beans and lentils are just as good as animal proteins.

3. Fats

   • Help brain growth, hormone production and allow the body to use some vitamins.

   • Food examples: Avocado, olive oil, sunflower oil, nuts, seeds, oily fish (like salmon) and soft margarine.

   • Tip: Most fats should come from plants or fish, not butter or fatty meats (CWCC, 2024).

What are Micronutrients

Micronutrients are vitamins and minerals that children need in small amounts but they are very important for healthy development.

1. Calcium

   • Builds strong bones and teeth.

   • Food examples: Milk, yoghurt, cheese, dark green leafy vegetables and fortified cereals.

   • Tip: Calcium is especially important during growth spurts.

2. Iron

   • Makes healthy blood and supports brain development.

   • Food examples: Red meat, chicken, fish, lentils, beans, eggs, whole-grain bread and spinach.

   • Tip: Eating vitamin C-rich foods (like oranges and tomatoes) with iron foods helps the body absorb more iron.

3. Vitamin D

   • Helps the body use calcium for strong bones.

   • Food examples: Oily fish, eggs and fortified milk or cereals.

4. Vitamin A

   • Supports healthy vision and the immune system.

   • Food examples: Carrots, sweet potatoes, spinach, eggs, dairy and yellow or orange fruits.

5. B Vitamins (like B6, B12 and folate)

   • Help with energy and brain function.

   • Food examples: Whole grains, meat, fish, diary, leafy greens, beans and eggs.

6. Zinc

   • Supports growth and immunity

   • Food examples: Meat, fish, beans, nuts, whole grains and dairy (CWCC, 2024).

How Much of Each Nutrient?

Macronutrients:

N.B. No absolute requirement exists for sugar or fats and the presented values represent a maximum (WHO, 2006).

Micronutrients:

The essential vitamins and minerals required at different ages and genders to support healthy growth and development (WHO, 2006).

Key Takeaways

• Children need carbohydrates, proteins and fats for energy and healthy growth.

• Micronutrients like calcium, iron, vitamin D, vitamin A, B vitamins and zinc help bones, blood, the brain and immunity.

• A variety of foods from all groups help meet children's needs.

• Plant-based foods and protein are just as important as animal sources.

References (3)

CWCC 2024, The Role of Nutrition in Child Development, Inspire Centre for Learning, Accessed 10 July 2025, The Role of Nutrition in Child Development - Inspire Centre for Learning

Shi, H., Ren, Y. and Jia, Y. 2023, Effects of nutritional interventions on the physical development of preschool children: a systematic review and meta-analysis, PubMed Central, Accessed 10 July 2025, Effects of nutritional interventions on the physical development of preschool children: a systematic review and meta-analysis - PMC

WHO 2006, Food and nutrition policy for schools, World Health Organisation, Accessed 7 July 2025, Microsoft Word - Food Nutrition Schools NFS FINAL.doc