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The challenge for kids’ nutrition – and how we can help
The early years are crucial for the rest of our children’s lives
Children grow up fast.
On average, a child grows at about 7cm per year until puberty. But at that point, growth accelerates to an amazing 10-12cm per year and children undergo many physical and developmental changes as they transition into young adulthood.
From a nutritional perspective, this is a crucial time in their lives – to support the development of organs, brain, muscles, digestion and their immune systems during puberty, children actually need proportionately more vitamins and minerals than adults. And that means a healthy diet and good nutrient absorption is essential at this stage of life.
But sadly, data suggests that children across the UK are failing to get the nutrition they need.
Let’s look at the statistics
The UK National Diet and Nutrition Survey (NDNS) 2019-20231 reveals the following data:
- Only 4% of children aged 11-18 years met the Government’s recommendation of 25g per day for intake of fibre.
- Nearly 50% of girls aged 11-18 years had iron intakes below the Lower Reference Nutrient Intake (LNRI), with 9% showing iron deficiency anaemia.
- 23% of children aged 11-18 years had low vitamin D levels (below 25 nmol/L), rising to 36% in winter, which can affect bone health, immune function, and cognitive development.
- Children consume around 10.5% of their energy from free sugars – double the UK Government’s recommendation of no more than 5%. Only 5% of children aged 11–18 years met the recommended limit.
- Less than 1 in 10 children aged 11-18 years meet the government’s ‘5-a-day’ target for fruit and vegetables
The problem of ultra-processed foods
The report also highlights the fact that adolescents in the UK get nearly two-thirds of their daily calories from ultra-processed foods (UPFs), with consumption highest among those from deprived backgrounds. Foods such as crisps, chocolate bars and biscuits, burgers, pizza and instant noodles are designed to be convenient and hyper-palatable – but tend to be calorie-dense, and low in nutrients. They displace nutrient-rich whole foods, contribute to excess sugar, salt and unhealthy fats, and are linked to behavioural problems as well as poorer long-term health outcomes such as obesity, metabolic dysfunction, and poorer cognitive development.
We all make ‘convenient’ food choices sometimes. But for developing young adults in particular, it’s important to realise that the teenage years are habit-forming. Says Dr Yanaina Chavez-Ugalde, the first author of the NDNS study at the University of Cambridge, “Adolescence is a unique stage in life where individuals gain a bit more independence and have more freedom of choice over what they eat. It’s also when health behaviours tend to solidify.”2
That’s why developing healthy habits during these formative years is so important – so what can parents do to support their children?
Provide a good breakfast
There’s good evidence that suggests eating a healthy breakfast has a positive impact on overall nutrition. A study by researchers at King’s College and the London School of Hygiene & Tropical Medicine3 found that children who ate breakfast were found to have higher daily intakes of key nutrients such as folate (important for the development of genetic material), and of calcium, iron and iodine (key in the development of thyroid function) than children who didn’t regularly eat breakfast.
So send them to school with a nutritious breakfast. Wholegrain toast, eggs, oats, yogurt, fruit, nuts and seeds can all help children manage their energy levels, support their mental focus and reduce the temptation to grab processed snacks during the day.
Encourage exercise
Regular physical activity is essential for preventing obesity, type 2 diabetes, heart disease, and poor mental health outcomes such as anxiety and depression. Active children tend to experience better mental wellbeing, higher self-esteem, improved social skills, and greater resilience — benefits that support both emotional and academic development.
Data from Sport England’s Active Lives Children and Young People Survey for the academic year 2019 to 2020, showed that only 44.9% of children and young people met the Chief Medical Officer’s guideline of an average of 60 minutes of physical activity per day.4
Physical inactivity also undermines nutrient utilisation. Sport and other muscle and bone strengthening activities like walking, running or trampolining, help stimulate appetite and digestive function, supporting nutrient absorption – essential during teenage growth spurts.
Supplement their diet
Of course, we all try to give our children a healthy, varied diet. But as they get older, they increasingly make their own food choices, and we can’t always be in control of their food intake. That’s where nutritional supplementation, even at a young age, can make a valuable contribution to long term health and wellness. A daily multivitamin such as VitOrtho’s Kids All-in-1 contains the recommended daily amount of vitamin D3, plus vitamins K2, E, B2, B6, B12 and folic acid.
At this crucial stage in our children’s lives, it’s so important they get the right nutrition. A healthy meal to start the day, plenty of exercise and a little supplementation can go a long way to giving them foundation they need for a long, healthy life.
