Introduction: Navigating Child Nutrition with Confidence
Feeding kids can feel like a moving target, from fussy eaters to active teens. In collaboration with Glanmore Foods, the Schooldays.ie community asked practical, science-backed questions. Our nutritionist, Ríona Phelan, provides clear guidance to help families build nourishing habits that support growth, energy, and long-term health. The following expert answers cover common challenges, with actionable steps you can apply at home.
Part 1: Tackling Fussy Eaters and Food Refusal
Q: How do I get a 3-year-old to try vegetables without a meltdown?
Repeated exposure is key. Praise small attempts and keep offering a variety of foods, even those previously disliked. Consider blending vegetables into familiar dishes, such as peppers, courgette, celery, and onions in tomato sauce for pasta. Hidden veggies can help ensure nutrient intake while you work on acceptance.
Q: How do we stop cooking separate meals for a picky 9-year-old?
Lead by example by eating the same meal together whenever possible. Involve your child in shopping, preparation, and serving. Praise effort, even if they only try a bite of the new food. Consistency and family participation are powerful nudges toward broader acceptance.
Q: My 8-year-old eats very little. How can we boost appetite naturally?
Offer small, frequent, nutritious snacks—nuts, boiled eggs, cheese and crackers, or yoghurt. Encourage regular family mealtimes in a relaxed setting and pair meals with physical activity, which can naturally stimulate appetite over time.
Q: My child has sensory issues and rejects many textures. How to proceed?
Celebrate small victories and involve them in non-eating activities like touching or smelling new foods. Move slowly, and seek guidance from services that support sensory challenges. A gradual, non-pressured approach often yields the best long-term progress.
Q: My lunchbox returns untouched. How can I improve lunch engagement?
Involve your child in lunch planning—shop for options, help with prep, and offer a choice among healthy items. A varied selection can broaden acceptance. Talking with class peers can also spark ideas and social influence that nudges kids toward trying new foods.
Part 2: Essential Nutrients, Supplements & Growing Bodies
Q: How much milk should a 4-year-old drink?
A four-year-old needs about 3 portions of dairy daily. One portion of milk equals 200 ml. If your child consumes little cheese or yoghurt, cap milk at around 600 ml per day to maintain appetite for main meals.
Q: My 10-year-old trains three times a week. How much protein is needed?
For children five and up, aim for 2 servings of protein daily from sources like lean meat, fish, eggs, beans, nuts, dairy, and whole foods. A balanced mix of carbohydrates, protein, dairy, and fruits/vegetables supports energy, growth, and muscle repair.
Q: Do kids need Omega-3 supplements if they don’t eat fish?
Omega-3 supports heart, eye, and brain health. If fish is rare in the diet, include walnuts, chia seeds, rapeseed oil, and fortified foods. If none are present, an age-appropriate supplement can help, but consult a clinician before starting.
Q: Is 5–6 bananas in one day too much sugar for a 12-year-old?
Fruit sugars are natural, but variation matters. Encourage 5–6 different fruits/vegetables daily to ensure a broader nutrient mix rather than multiple servings of a single fruit.
Q: Is it safe for an 8-year-old to drink protein shakes after football?
No. If the child already has 2 daily protein servings from food, shakes are unnecessary. Emphasize whole foods first and reserve any supplements for specific medical or dietary guidance.
Part 3: Breakfast, Lunch & Lifestyle Questions
Q: Should a teenager skip breakfast, or is it important?
Breakfast is important for concentration, energy, and nutrient intake (calcium, iron). Aim for whole-grain options that provide fiber for steady energy during school.
Q: My child often skips school lunch. Should I worry?
Lunch supports focus and energy. If a preferred item is missing or disliked, discuss swaps and involve the child in choosing a better option. Small, regular meals can boost daytime learning and mood.
Q: Is it okay to skip breakfast before Montessori?
While forcing breakfast isn’t ideal, start with a small, portable option (like a banana) and gradually build toward a sit-down, nutritious meal as receptivity grows.
Q: What can help when breakfast is chaos?
Start with a simple, portable option to reduce morning stress, then expand gradually. Consistency helps kids develop the habit of eating before school.
Q: Are smoothies healthy for toddlers?
Smoothies can help include fruit and vegetables but limit total intake to about 150 ml per day to protect teeth from excess sugar exposure.
Q: Could diet influence acne in teens?
Diet can affect skin, but acne is primarily linked to hormones during puberty and familial factors. If concerns persist, consult a GP for guidance tailored to your child.
Q: What should a swimmer eat before and after matches?
Prioritize a balanced mix of carbohydrates and fluids before activity, and follow with protein-rich foods after to support muscle repair and growth. Hydration is also key.
Q: How to handle after-school hunger without ruining dinner?
Offer small, satiating snacks like hummus with veg, fruit, or yoghurt to tide them over until dinner without destroying appetite.
Q: Is intermittent fasting safe for teenagers?
Generally not recommended. Teenagers should eat three meals daily to support bone and muscle growth and metabolic health. Fasting can increase risk of disordered eating patterns in youth.
Q: Is a vegetarian or vegan diet safe for children?
Yes, with careful planning. Ensure adequate protein through eggs, beans, lentils, nuts, and soy. Vegans need attention to iron and vitamin B12 to support growth and development.
The Nutritionist
This expert advice comes from Ríona Phelan, Glanmore Foods’ nutritionist, who specializes in public health, menu planning, and child nutrition. Her practical, evidence-based guidance helps families enjoy meals while meeting essential nutrient needs for healthy growth and learning.
For Further Reading
For a foundational overview of healthy nutrition principles for children, see our related article: Understanding Good Nutrition.
