Focus on rhythm and variety over strict rules. Offer new foods repeatedly without pressure. Talk to a paediatrician or dietitian for growth or intake concerns rather than self-restricting a child's diet.
Where to focus
•Regular meals and snacks — small stomachs need frequent refuelling
•Iron and vitamin D commonly under-supplied in Western diets
•Calcium for bone growth
•Exposure to a wide variety of flavours and textures
Meal ideas
•Scrambled eggs on toast with sliced fruit
•Salmon fishcakes with sweet-potato mash and peas
•Yoghurt with berries and oats for snack
Key nutrients
Iron
Supports cognitive development; often low in toddlers.
Calcium
Building peak bone mass.
Vitamin D
Supports calcium absorption; often supplemented in young children.
Omega-3 (DHA)
Supports brain and eye development.
Zinc
Involved in growth and immune function.
Foods to lean on
Tap "Why it helps" for the mechanism behind each food.
This platform provides general nutrition information and is not a substitute for medical advice, diagnosis, or treatment. Nutritional needs vary between individuals.