A dietician reveals the key nutrients children need and how to support selective eaters

As parents, our children’s nutrition is a top priority as it plays a vital role in their growth, development and overall health. From brain function to healthy bones and a boosted immunity, a balanced diet can work wonders.

Dietitian Dr. Carrie Ruxton tells Mumsnet: "Childhood is a once-in-a-lifetime window of opportunity for normal growth and development. Underpinning this is having the right nutrients in the diet. Yet government surveys show that many children still aren’t getting these, potentially putting their long-term health at risk."

But let’s face it - feeding children isn't always straightforward. Many parents face the challenge of selective eating, whether that's a refusal to eat vegetables or an aversion to certain textures.

So, how can you improve your child's eating habits and ensure they’re getting a diet that sets them up for lifelong health and success? 

With the help of Dr. Carrie Ruxton, here are our top tips - from managing mealtimes to understanding which nutrients really matter.

Which nutrients do kids really need?

According to the NHS and British Nutrition Foundation, children’s nutritional needs vary by age, but all children need a balance of nutrients for proper development. Here’s a breakdown of key nutrients and their importance: 

Better bones: calcium, vitamin D, magnesium and protein

Why they matter: When it comes to fuelling muscles and promoting bone strength, Dr. Carrie Ruxton says that calcium, vitamin D, magnesium and protein are all superstars. 

These nutrients work together to build healthy bones and teeth during crucial growth periods. Calcium needs increase as children grow, with toddlers requiring less than teens, who are going through rapid bone development. 

Food sources: 

• Calcium: dairy products (milk, yoghurt, cheese), leafy greens, calcium-set tofu and beans are all good options. For an easy win, Petits Filous Fromage Frais yoghurts are high in calcium and vitamin D, while Frubes are fortified with calcium and vitamin D (and have no added colours or artificial sweeteners).

• Vitamin D: oily fish, eggs, fortified foods and limited sun exposure (the NHS recommends supplements for all children from six months to five years old). 

• Magnesium: whole grains, nuts, seeds, legumes, bananas and green leafy vegetables. 

• Protein: meat, fish, eggs, dairy, legumes, tofu, nuts and seeds. 

Products like Petits Filous and Frubes are easy wins for parents 

Eye health: vitamin A and lutein

Why they matter: To support healthy eyes, a diet rich in vitamin A is essential. Dr. Carrie tells Mumsnet that while one in 10 primary-age children don’t get enough vitamin A in their diets, foods like eggs, broccoli, peas, corn, kiwis and grapes help to support the development of good vision. 

Food sources:

• Vitamin A: orange and yellow fruits and vegetables (carrots, sweet potatoes, mango), dark green leafy vegetables, eggs and fortified foods. 

• Lutein: broccoli, peas, corn, kiwi, grapes and leafy greens.

Immune support: vitamin C, vitamin D, zinc

Why they matter: Bugs are common in little ones, so Dr. Carrie tells Mumsnet that immunity-boosting nutrients - like vitamin C, vitamin D and zinc - should be a staple. 

Food sources:

• Vitamin C: citrus fruits, berries, kiwis, bell peppers, broccoli and 100% fruit juices.

• Vitamin D: oily fish, eggs, fortified foods and limited sun exposure (the NHS recommends supplements for all children from six months to five years old). 

• Zinc: red meat, poultry, seafood, whole grains, beans and nuts. 

Brain development: iodine, iron and omega 3 fats

Why they matter: Nutrition is as vital for the brain as it is for the body, and Dr. Carrie shares children need key nutrients like iodine, iron, and omega-3 fats to support healthy brain development.

Food sources:

• Iodine: dairy products, fish, seaweed and iodised salt. 

• Iron: red meat, fortified cereals, beans, lentils, tofu, dried fruits and dark green vegetables. 

• Omega 3 fats: oily fish (salmon, mackerel), flaxseeds, chia seeds, walnuts and omega 3 fortified foods.

How can you keep a selective eater healthy?

Children who have little interest in food can make mealtimes tough to navigate for parents. When kids refuse certain foods, it’s harder to ensure they’re getting a balanced and nutrient-rich diet. 

It's a common complaint on our Talk boards, with Mumsnet users like CornflowerSky sharing: “My two-year-old daughter (DD) has gradually become more and more fussy with her eating”, while Mumsnet user OnlyFoolsnMothers insisted she was “[...] at the end of [her] tether” after her three-year-old refused all veg, as well as meat and fish.

Thankfully, Dr. Carrie assures that selective eating is normal and many children will go through phases, but parents can help to encourage them to form better habits with eating by:

Reducing stress at mealtimes

"Eating as a family around a table sets an example and avoids alternatives to main meals, such as biscuits, milk or toast”.

Taking advantage of when they’re distracted

"When your [child] is distracted, give them a plate of raw veggies and fruit, like chopped tomatoes, cucumber, peppers and apples, which will take the pressure off trying to get veg in at mealtimes."

Giving non-food rewards

"Things like stickers, trips out or extra screen time can be exchanged for trying new foods."

Using foods as a fallback

"Certain foods have nutrients added to them, which can be a great way for your child to get goodness while still eating foods they enjoy. Yoplait's yoghurt and fromage frais range are all fortified with calcium and vitamin D, which is essential for healthy bones, teeth and muscles.”

Avoid turning selective eating into a battlefield at the dinner table

What do our Mumsnetters suggest for selective eaters?

Our Talk boards are a wealth of support and knowledge, with many parents sharing first-hand tips and clever strategies for managing it. From mealtime hacks to creative food ideas, here are some suggestions for overcoming selective eating challenges from parents who have been there, done that: 

Serve meals family style

Rather than individually plated meals, family style is when everything is laid out on the table and you help yourself. Mumsnet user Watercolourpapier said it’s a great way for little ones to discover food for themselves, and it takes a lot of the pressure off:

"Feed her the safe food. Alongside that, serve meals family style and let her try things that everyone else is having if she wants to. Don't make a fuss about it. Let her serve herself and discover the food. Take all the pressure off. Get her involved in preparing the food for the family as well so she can touch it and explore it without the pressure of eating it.

"Kids with such extremely restricted diets aren't trying to be naughty. Very often they have some form of additional/sensory needs.

"If you're offering a whole plate of food that you know your child can not/will not eat, arguably you are the one who is wasting the food."

Offer a choice

Mumsnet user Nightblindness recommended giving children a choice between two options at mealtimes. This helps them feel in control, while you still guide their nutrition by deciding what the choices are.

• Mumsnet user, Nightblindness

Try a reward plate

Mumsnet user Londonvisit2024 had huge success with a reward plate, which is specifically designed for selective and encourages them to conquer each stage of the meal to get to the end:

"My DS with ASD ate only sausage mash and gravy till he was five. Got one of those reward plates that looks like a trail with reward at the end. It was a game changer. He's 10 now and eats everything and is more adventurous than me and DH."

Let them dip

If your child loves ketchup or enjoys munching on mayonnaise, Mumsnet user doodleschnoodle suggests serving new goods with their favourite dip: “[My eldest] (DD1) is much more willing to try something new if she can dip it in ketchup the first few times!” she shares. The dip may not be the most nutritionally balanced, but it could be a good way to sneak in some greens.

Always encourage but never make a fuss

Children’s tastes can change in the blink of an eye, so don’t be discouraged by failed attempts in the past. Continue to serve up certain foods and encourage a few bites, but don’t make a fuss. Forcing your little one to eat something they really don’t want to will only lead to stressful mealtimes, and could create a negative association with a certain food. “Do not turn food into a battlefield. You can make it worse,” warned Mumsnet user BrokenSushiLook. 

Managing mealtimes and your child’s nutrition just got easier

How do I know if my child isn’t getting enough nutrients?

Dr. Carrie says it’s hard to tell whether your child’s bones are developing properly without costly testing, but the NHS says that the signs of malnutrition may be weight loss, fatigue and poor concentration. 

A diet high in junk food may also lead to weight gain, as well as tooth decay. You may also see changes to your child’s bowel movements, such as constipation.

Should my child take a multivitamin? 

As well as a diet high in vitamins and minerals, the NHS advises that children between the ages of six months and five years old take daily supplements for vitamins A, C and D. 

About Yoplait

Established in 1965, Yoplait is set to celebrate its 60th anniversary this year. The brand's mission has always been to combine delicious flavours with wholesome ingredients, ensuring families enjoy great taste and good health. 

Yoplait's range includes yoghurts and fromage frais fortified with essential nutrients, like calcium and vitamin D, which are crucial for bone health and overall growth in children. Products such as Petits Filous, Frubes, Wildlife, and Peppa Pig and Paw Parol yoghurts have become staples for snack time and lunch boxes.  

About the expert

• Dr. Carrie Ruxton is a qualified Dietitian, studying at Queen Margaret University in Edinburgh before obtaining a PhD in Child Nutrition. 

About the author 

Kat Romero is a writer and journalist with over a decade’s experience in the industry. Hailing from London, she has become experienced in scouring the market to find the latest and best products, services and events that are worth your purchase. As a mother herself, she knows all too well how hard it can be to find healthy, nutritional meals that her child will actually enjoy. So, you can trust that she’s fully invested in making sure you receive the best recommendations.

Away from her desk, Kat can be found consuming far too much coffee and spending her weekends with her toddler and partner - soaking up the sights of London and sampling anything new and exciting that has opened up within walking distance.