Are my child's needs being met? How to correctly identify an unbalanced diet
Children don’t eat the same things every day. Their preferences change, they turn their noses up at new foods, and some dishes feature on the menu for weeks on end. But what does this mean for their intake of essential nutrients?
Only noodles today, no vegetables tomorrow, and refusing a previous favourite food the day after that: most parents are familiar with phases when their child’s food selection seems very limited.
Individual likes or dislikes do not automatically indicate an inadequate supply of nutrients. The SGE (Swiss Society for Nutrition) points out that the appearance, smell, taste and consistency of foods can trigger a desire to eat or an aversion. This means longer-term nutritional patterns are more important than a single meal when it comes to assessing the supply of nutrients.
Contents
- How can I tell if my child’s diet is balanced?
- Is it normal for children to be picky about the foods they eat?
- My child does not eat meat: what should I look out for?
- My child does not eat fish: what nutrients could they be missing out on?
- My child mainly eats pasta or other carbohydrates: is this a problem?
- My child hardly eats any vegetables or fruit: do they need vitamins?
- My child does not eat fish: what nutrients could they be missing out on?
- My child eats a vegetarian or vegan diet: what needs to be considered?
- Overall dietary pattern is more important than a single day
How can I tell if my child’s diet is balanced?
In order to get a realistic assessment of your child’s diet, it is worth observing it for several days or weeks, and not to just consider isolated meals. Are the following food groups represented in the child’s day-to-day life?
- Vegetables and fruits
- Cereals, potatoes and pulses
- Dairy products or suitable alternatives (e.g. yoghurt, cheese or calcium-fortified plant-based drinks)
- Eggs, meat, fish or plant-based protein sources
- Vegetable oils, nuts and seeds in age-appropriate form
- Water or unsweetened tea
Variety does not have to mean that every child eats every food every day. The situation becomes particularly relevant if entire food groups are omitted for an extended period of time or if the selection of foods becomes increasingly restricted.
The SGE (Swiss Society for Nutrition) recommends a wide range of food choices and regular meals for 4- to 12-year-olds. At the same time, it emphasises that children are not always open to trying new foods.
Is it normal for children to be picky about the foods they eat?
Children may refuse food because of its taste, smell, appearance or consistency. Even a favourite food that was popular yesterday can become temporarily unappealing.
As long as the child generally chooses from different food groups, and rejection of an individual food does not lead to permanent rejection of large parts of their diet, individual preferences are usually no reason to prematurely classify their intake of nutrients as inadequate.
This guide does not, however, replace an individual assessment. If severe restriction persists, there are doubts about the supply of nutrients, or health problems have already been identified, it is advisable to request an assessment by a paediatrician or a qualified nutritionist.
My child does not eat meat: what should I look out for?
Meat provides protein, iron, zinc and vitamin B12, amongst other things. These nutrients are also found in other foods, but in different amounts and sometimes with different bioavailability.
A vegetarian diet that includes eggs and dairy products can be balanced. The FSVO (Federal Food Safety and Veterinary Office) recommends paying particular attention to vitamin B12, omega-3 fatty acids and iron. Good plant-based sources of protein include pulses, tofu and other soy products. Iron intake from plant-based foods can be improved by eating a source of vitamin C at the same time. Suitable examples are oranges, mandarins, kiwis, berries or peppers.
If the need for certain nutrients cannot be adequately met through diet alone, targeted nutritional supplementation may be advisable in certain situations.
Important: Not eating meat does not automatically mean there is an iron deficiency. The overall selection of foods is what matters here.
My child does not eat fish: what nutrients could they be missing out on?
Depending on the species, fish provides protein, iodine, vitamin D and the omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). If fish is completely absent from a child’s diet, care should be taken to ensure that these nutrients are covered by other foods. Vegetable oils such as rapeseed oil, linseed oil and walnut oil provide alpha-linolenic acid, an important omega-3 fatty acid. However, they do not automatically replace all nutrients, including EPA and DHA, which are only found in fish and algae. According to the FSVO, omega-3 fatty acids warrant particular attention in a vegetarian diet.
Whether an omega-3 supplement might be useful cannot be decided on the basis of fish consumption alone. Age, the rest of the diet, product composition and dosage must all be taken into account.
My child mainly eats pasta or other carbohydrates: is this a problem?
Noodles, bread, rice and potatoes provide energy and are part of a balanced diet. This means that individual carbohydrate-rich foods are not problematic.
It is worth taking a closer look at the situation if foods containing starch are eaten almost exclusively for an extended period of time while vegetables, fruits, protein sources or other food groups are largely excluded. In this case, the supply of vitamins, minerals, fatty acids and protein may be limited.
It makes more sense to look at several days or weeks when making an assessment rather than evaluating individual meals. If the selection of foods is significantly restricted over an extended period of time, a dietary supplement containing vitamins and minerals or omega-3 fatty acids may be helpful.
My child hardly eats any vegetables or fruit: do they need vitamins?
Vegetables and fruits provide various vitamins, minerals, fibre and other ingredients. The SGE (Swiss Society for Nutrition) recommends eating differently coloured vegetables and fruits because the individual varieties provide different nutrients.
However, eating just small portions of vegetables or fruit does not automatically mean that a vitamin supplement is needed. Some of the nutrients they contain can also be found in other foods. The decisive factor is therefore how varied the diet is as a whole.
If a child hardly eats any vegetables or fruit, their diet should be assessed professionally and vitamin and mineral supplements should be considered.
My child does not eat fish: what nutrients could they be missing out on?
Milk and dairy products are important sources of calcium, protein and, depending on the product, other nutrients. If a child does not drink milk, but eats yoghurt or cheese, for example, their supply of calcium may still be adequate.
If their diet contains no dairy products, suitable sources of calcium should be intentionally incorporated into the diet. When it comes to plant-based drinks, it is worth considering the following:
- Calcium fortification
- Protein content
- Added vitamins
- Sugar content
- Suitability for age (not all plant-based alternatives are equally well suited to the needs of children in terms of nutrient composition and energy content)
Not drinking milk does not automatically cause a calcium deficiency. The decisive factor is whether other suitable sources are consumed regularly.
My child eats a vegetarian or vegan diet: what needs to be considered?
A balanced vegetarian diet can generally ensure a good supply of nutrients. Particular attention should be paid to those nutrients that are otherwise commonly absorbed through meat and fish, in particular iron, vitamin B12 and omega-3 fatty acids.
A vegan diet requires much more careful planning. Vitamin B12 is found almost exclusively in animal foods and must be supplemented in a vegan diet. The FSVO recommends that children get medical advice and support from a recognised nutritionist for a vegan diet. The FSVO does not recommend a vegan diet for infants and young children, as nutrient requirements are particularly high during this phase of development.
Overall dietary pattern is more important than a single day
A child does not have to eat from all food groups at every meal. Rather, the diversity of the child’s diet over a longer period of time is decisive for the supply of nutrients.
A lack of meat, fish, dairy products, vegetables or fruit does not automatically mean that there is a nutrient deficiency. However, it is worth checking which nutrients these foods usually provide and how they can be obtained from other suitable sources (e.g. dietary supplements).
You can find more information, recipes and products relating to children in our Children topic area.
