🍗 Protein — the building block of muscle

Protein is made up of amino acids that repair and build muscle tissue after physical activity. Children who are active in sport, PE, or general play need slightly more protein than sedentary children.

The key is spreading protein across all three meals rather than loading it all into one. A palm-sized portion of protein at breakfast, lunch, and dinner is a good rule of thumb.

⚡ Carbohydrates — energy for active kids

Muscles need glycogen (stored carbohydrate) to work properly. Children who do sport or are very active need enough carbohydrates to fuel their activity — cutting carbs is not appropriate for growing children.

Choose wholegrains where possible: wholemeal bread, brown rice, oats, and wholegrain pasta release energy more slowly and keep energy levels stable throughout the day.

• A bowl of porridge before PE gives sustained energy all morning
• A banana 30–60 minutes before activity is a quick, easy energy source
• Pasta the night before a sports event is excellent preparation

🩸 Iron — oxygen delivery to muscles

Iron is essential for carrying oxygen in the blood. Without enough iron, children feel tired, struggle to concentrate, and perform worse physically. Active children use more iron and need to replenish it regularly.

Serve iron-rich foods with vitamin C to dramatically boost absorption. For example: a glass of orange juice with a fortified cereal, or tomatoes alongside red meat.

💧 Hydration — often overlooked

Dehydration of just 1–2% body weight reduces physical performance significantly. Children often don't notice when they're thirsty until they're already dehydrated.

Encourage children to drink water throughout the day, and particularly before, during, and after exercise. A good guide is urine should be pale yellow — darker means they need more fluids. Sports drinks are generally unnecessary for children doing normal activity; water is fine.

🥗 A strength-focused weekly meal strategy

🥛 Calcium — the foundation of strong bones

About 99% of the body's calcium is stored in bones and teeth. During childhood, bones are constantly remodelling and growing — calcium is the raw material that makes this possible. Children who consistently fall short on calcium are at higher risk of weaker bones and stress fractures later in life.

The best sources of calcium are dairy products, but children who don't consume dairy can get calcium from fortified plant milks, tinned sardines with bones, almonds, broccoli, and tofu made with calcium sulphate.

☀️ Vitamin D — calcium's partner

Vitamin D is essential for the body to absorb calcium. Without enough vitamin D, calcium passes through the body without being used — which is why both need to be consumed together. In the UK and many northern climates, vitamin D deficiency is common in children, particularly during autumn and winter.

The UK government recommends that all children aged 1–4 take a daily vitamin D supplement of 10 micrograms (400 IU), and that children over 4 consider one too — particularly those who spend little time outdoors or have darker skin.

• Oily fish (salmon, mackerel, sardines) — one of the best dietary sources
• Fortified cereals and plant milks
• Eggs (the yolk contains vitamin D)
• Outdoor time — safe sun exposure between April–September

🌰 Zinc — the growth hormone supporter

Zinc plays a direct role in growth hormone production and cell division. Children who are zinc-deficient can experience slower growth, delayed puberty, and reduced immune function. The good news is zinc is found in a wide range of foods.

Good sources include: red meat, shellfish, pumpkin seeds, hemp seeds, cashews, lentils, chickpeas, oats, and wholegrains. Eating a varied diet with regular meat or pulses makes zinc deficiency rare.

😴 Sleep and growth — the connection

Nutrition alone doesn't determine growth — sleep is equally critical. Growth hormone is released primarily during deep sleep. Children aged 6–12 need 9–11 hours of sleep per night. Good nutrition supports better sleep too: magnesium (found in nuts, seeds, and leafy greens) promotes restful sleep, while high-sugar diets can disrupt sleep quality.

❌ Foods that can hinder growth if overdone

While no food in small amounts is dangerous, excessive consumption of the following can interfere with growth and bone health:

• Fizzy drinks and cola: High in phosphoric acid, which can leach calcium from bones when consumed in excess
• Caffeine: Found in energy drinks and some teas — can reduce calcium absorption
• Heavily processed foods: High in salt and additives, low in the micronutrients children need
• Excess sugar: Displaces nutritious foods and can interfere with growth hormone regulation