01Macronutrients
The energy and building blocks a growing body runs on — carbohydrates, proteins, fats and fibre.
Carbohydrates
Macronutrient
Carbohydrates are essential macronutrients used by the body as a major source of energy. The human body cannot survive without carbohydrates. Carbohydrates are broken down into smaller molecules known as glucose to feed body cells. Carbohydrates are also important in maintaining the overall integrity of the membrane that surrounds every cell of the body.
Recommended daily intake, by age
60 g0–6m
95 g7–12m
130 g1–3y
130 g4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Breast milk and formula milk provide carbohydrates in the form of lactose. Parents should favour complex carbohydrates over simple ones. Complex carbohydrates break down slowly, hence they provide children with a steady source of energy. Simple carbohydrates break down quickly and cause sugar spikes. Good sources of carbohydrates include brown rice, whole-grain cereals, whole-grain bread, quinoa, lentils, and beans.
Deficiency symptoms
While a deficiency of carbohydrates is rare, it may lead to symptoms such as fatigue, low energy levels, and excessive breakdown of proteins.
Proteins
Macronutrient
A protein is a major macronutrient that is essential in supporting every life form. It is made up of amino acids that are needed in repair, growth, development, and several metabolic reactions inside the body. Proteins are used to build strong muscles, enzymes, hormones, skin, and healthy-looking hair.
Recommended daily intake, by age
9.1 g0–6m
11 g7–12m
13 g1–3y
19 g4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
A protein is a major macronutrient that is essential in supporting every life form. It is made up of amino acids that are needed in repair, growth, development, and several metabolic reactions inside the body. Proteins are used to build strong muscles, enzymes, hormones, skin, and healthy-looking hair.
Deficiency symptoms
A deficiency in protein may lead to a disease known as kwashiorkor. Children with kwashiorkor have skin lesions, anaemia, puffy skin, abdominal swelling, some muscle wasting, and poor appetite.
Healthy Fats
Macronutrient
Fats are the chief storage form of energy in the body. While fats are notoriously associated with a myriad of health conditions, not all types of fats are bad. In fact, healthy fats play a vital role in the absorption of fat-soluble vitamins. They are used to maintain healthy nerve transmission and provide the building blocks for healthy brain development, especially omega-3 fatty acids.
Recommended daily intake, by age
31 g0–6m
30 g7–12m
ND1–3y
ND4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake · ND: not determined
Good sources
It is important to provide a child with good sources of omega-3 as it cannot be manufactured by the body. Healthy sources of omega-3 include fish such as salmon, mackerel, and sardines. Plant-based sources of healthy fats include avocados, olives, flax, and chia seeds. Breast milk and infant formula also provide essential fatty acids.
Deficiency symptoms
Very rarely, a lack of essential fatty acids may occur in infants. Infants with fatty acid deficiency present with scaly skin, loss of hair, low platelet count, and intellectual disability.
Fibres
Macronutrient
Fibres make up the parts of vegetables and fruits that cannot be digested. Fibres promote a healthy digestive system and reduce hunger bouts. Children need fibres to add bulk to stools to prevent constipation.
Recommended daily intake, by age
No formal daily value is set for infants and young children.
Infants do not need fibres in the first six months of life.
Good sources
Rich sources of fibre include apples, pears, beans, high-fibre cereals, and berries. It should be noted that breast milk does not contain fibres and that infants do not need fibres in the first six months of life.
Deficiency symptoms
While there is still limited literature on dietary fibre in infancy and childhood, scientists state that a lack of fibre may lead to childhood constipation and appendicitis.
02Vitamins
Fat- and water-soluble micronutrients behind vision, nerves, blood and immunity.
Vitamin A
Fat-soluble vitamin
Vitamin A, also known as retinol, is an essential micronutrient needed by the body. Vitamin A is not produced by the body. It should be obtained from the diet. It is essential for good vision, healthy skin, and growth. It also helps in the maintenance of a strong immune system.
Recommended daily intake, by age
400 mcg RAE0–6m
500 mcg RAE7–12m
300–400 mcg RAE1–8y
RAE: Retinol Active Equivalent · * AI: Adequate Intake
Good sources
Breast milk and formula milk are major sources of vitamin A. Other good sources of vitamin A include egg yolks, fish, spinach, sweet potatoes, apricots, peaches, and liver.
Deficiency symptoms
A lack of vitamin A in children can lead to infections, poor growth, skin lesions, and eye problems.
Vitamin B1 · Thiamin
Water-soluble vitamin
Vitamin B1, also called thiamin, is a type of micronutrient that helps the body use carbohydrate as a source of energy. It plays a major role in the breakdown of sugars and healthy functioning of the nerves.
Recommended daily intake, by age
0.2 mg0–6m
0.3 mg7–12m
0.5 mg1–3y
0.6 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Vitamin B1 can be found in whole-grain cereals, beans, and sunflower seeds. Some great animal sources of vitamin B1 include pork, beef, and trout.
Deficiency symptoms
A deficiency in vitamin B1 causes weight loss, confusion, poor memory, irritability, and heart problems. A lack of vitamin B1 is also associated with a condition known as beriberi. Children with beriberi usually present with symmetrical muscle wasting, vomiting, and seizures.
Vitamin B2 · Riboflavin
Water-soluble vitamin
Vitamin B2 is also known as riboflavin. It is a naturally occurring vitamin that plays a major role in energy production, growth, and development of a child.
Recommended daily intake, by age
0.3 mg0–6m
0.4 mg7–12m
0.5 mg1–3y
0.6 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Vitamin B2 is also known as riboflavin. It is a naturally occurring vitamin that plays a major role in energy production, growth, and development of a child.
Deficiency symptoms
Riboflavin deficiency causes hair loss, inflammation, cracking of the lips, and fissures at the corners of the mouth. It may trigger hormonal abnormalities such as thyroid hormone disturbances.
Vitamin B3 · Niacin
Water-soluble vitamin
Vitamin B3, also called niacin, is a type of B vitamin that is naturally present in many foods. Niacin helps the body extract energy from carbohydrates, proteins, and fats.
Recommended daily intake, by age
2 mg0–6m
4 mg NE7–12m
6 mg NE1–3y
8 mg NE4–8y
NE: Niacin Equivalents · * AI: Adequate Intake
Good sources
Foods that are rich in niacin include tuna, lean pork, lean chicken breast, beef, brown rice, green peas, sweet potatoes, avocados, and peanuts.
Deficiency symptoms
Riboflavin deficiency causes hair loss, inflammation, cracking of the lips, and fissures at the corners of the mouth. It may trigger hormonal abnormalities such as thyroid hormone disturbances.
Vitamin B5 · Pantothenic acid
Water-soluble vitamin
Vitamin B5, or pantothenic acid, is an essential component involved in the synthesis of coenzyme A, which is, in turn, needed by the body to make fatty acids.
Recommended daily intake, by age
1.7 mg0–6m
1.8 mg7–12m
2 mg1–3y
3 mg4–8y
AI: Adequate Intake
Good sources
Good sources of vitamin B5 include shiitake mushrooms, white mushrooms, sunflower seeds, avocados, potatoes, broccoli, chickpeas, oats, and carrots. Animal sources include beef liver, chicken, and fresh tuna. Microorganisms living inside the intestines also make some pantothenic acid, though it is still unclear how much of it actually contributes to the total level of pantothenic acid in the body.
Deficiency symptoms
Vitamin B5 deficiency clinically presents with skin inflammation, inflammation of the intestines, hair loss, and adrenal insufficiency. Pantothenic acid deficiency is very rare as it can be found in a wide variety of foods.
Vitamin B6
Water-soluble vitamin
Vitamin B6 is a group of 6 chemical compounds that play a major role in speeding up biochemical reactions occurring inside the body. Vitamin B6 helps in cognitive development and aids in the maintenance of a healthy immune system. It is involved in the formation of important brain chemicals that ensure optimal mental health. Vitamin B6 is involved in the formation of haemoglobin, an important pigment found in red blood cells.
Recommended daily intake, by age
0.1 mg0–6m
0.3 mg7–12m
0.5 mg1–3y
0.6 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Rich food sources of vitamin B6 include milk, fish, chicken or beef liver, sweet potatoes, pistachios, sunflower seeds, eggs, carrots, and spinach.
Deficiency symptoms
A lack of vitamin B6 can lead to confusion, weakened immune function, cracks around the corners of the mouth, convulsions, and irritability. It may also lead to a type of anaemia known as sideroblastic anaemia. Fortunately, vitamin B6 deficiency is very uncommon nowadays.
Vitamin B7 · Biotin
Water-soluble vitamin
Vitamin B7, or biotin, is an essential water-soluble vitamin that plays a fundamental role in fat, carbohydrate, and protein metabolism. Biotin is involved in gene regulation as well.
Recommended daily intake, by age
5 mcg0–6m
6 mcg7–12m
8 mcg1–3y
12 mcg4–8y
AI: Adequate Intake
Good sources
Good sources of biotin include organ meats such as beef liver, eggs, fish, swiss chard, carrots, berries, walnuts, wheat grains, and sweet potatoes.
Deficiency symptoms
Biotin deficiency typically presents with hair loss, conjunctivitis, skin infections, and brittle nails. At times, children may develop muscle weakness and developmental delay.
Vitamin B9 · Folate
Water-soluble vitamin
Vitamin B9, commonly known as folate, is a water-soluble vitamin used by the body to make healthy red blood cells and healthy DNA. It also aids in tissue growth.
Recommended daily intake, by age
65 mcg DFE0–6m
80 mcg DFE7–12m
150 mcg DFE1–3y
200 mcg DFE4–8y
DFE: Dietary Folate Equivalent · * AI: Adequate Intake
Good sources
Foods that are rich in vitamin B9 include dark green leafy vegetables, peas, sunflower seeds, eggs, dairy products, liver, brussels sprouts, and asparagus.
Deficiency symptoms
Folate deficiency can lead to anaemia in children. The main clinical sign of vitamin B9 deficiency anaemia is enlarged and nucleated red blood cells upon examination of the blood under the microscope. Other clinical symptoms include fatigue, irritability, headache, and shortness of breath. If left untreated, anaemia may also impact a child's growth rate.
Vitamin B12 · Cobalamin
Water-soluble vitamin
Vitamin B12, or cobalamin, plays a key role in the formation of healthy red blood cells and nerve cells.
Recommended daily intake, by age
0.4 mcg0–6m
0.5 mcg7–12m
0.9 mcg1–3y
1.2 mcg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Vitamin B12 can be found in clams, liver, trout, mackerel, almonds, king crab, eggs, shiitake mushrooms, milk, and dairy products.
Deficiency symptoms
A deficiency in vitamin B12 is characterised by fatigue, constipation, loss of appetite, poor memory, and weight loss. It can present with neurological symptoms like numbness and tingling of the hands and feet. Children may also present with failure to thrive, developmental delays, movement problems, and anaemia.
Vitamin C
Water-soluble vitamin
Vitamin C, also known as ascorbic acid, is an essential micronutrient needed by the body to carry out numerous important functions. Vitamin C is needed to form collagen, the key protein that helps make strong bones, cartilage, and muscles. Vitamin C also helps in the absorption of iron.
Recommended daily intake, by age
40 mg0–6m
50 mg7–12m
15 mg1–3y
25 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Vitamin C can be found in fruits such as cantaloupe, strawberries, kiwis, papaya, and citrus fruits. It can also be found in vegetables like cabbage, peppers, tomatoes, potatoes, and lettuce. Breast and infant formula milks are good sources of vitamin C as well.
Deficiency symptoms
A lack of vitamin C causes a serious condition known as scurvy. Children with scurvy present with poor bone growth, joint swelling, bleeding gums, bruising, and anaemia.
Vitamin D
Fat-soluble vitamin
Vitamin D is a major nutrient needed for the proper development of every child. Vitamin D is used by the body for the proper absorption of calcium which is then used to make strong bones. It also ensures a homeostatic level of calcium and phosphorus in the blood.
Recommended daily intake, by age
5–10 mcg (200–400 IU)0–12m
15 mcg (600 IU)1y+
IU: International Unit · * AI: Adequate Intake
Good sources
Vitamin D is naturally manufactured by the skin when ultraviolet light from the sun reacts with chemicals present in the skin. It can also be obtained from the diet from fatty fish, liver, egg yolk, and fortified milk.
Deficiency symptoms
When you don't have enough vitamin D, your body cannot absorb calcium properly. As a result, there is little calcium available for the formation of strong healthy bones. With time, children develop a condition known as rickets. Children with rickets have weak bones, stunted growth, and skeletal deformities.
Vitamin E
Fat-soluble vitamin
Vitamin E is a fat-soluble vitamin that acts as an antioxidant to protect body cells from oxidative damage. Vitamin E is widely used to heal scar tissues and damaged skin. It helps balance cholesterol levels.
Recommended daily intake, by age
4 mg0–6m
5 mg7–12m
6 mg1–3y
7 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Infants can obtain vitamin E from breast and formula milk. Other good sources of vitamin E include polyunsaturated plant oils, wheat germ, green leafy vegetables, cereals, liver, egg yolk, and whole-grain products.
Deficiency symptoms
Vitamin E deficiency affects the nerves and muscles. It can present as muscle weakness, visual problems, muscle pain, or even difficulty with movement coordination.
Vitamin K
Fat-soluble vitamin
Vitamin K is an important fat-soluble vitamin that acts as a coenzyme in the production of blood clotting factors by the liver. It helps establish a normal clotting range within the blood so as to prevent unnecessary bleeding. Vitamin K also aids in the absorption of calcium to build strong bones.
Recommended daily intake, by age
2.0 mcg0–6m
2.5 mcg7–12m
30 mcg1–3y
55 mg4–8y
RDA: Recommended Dietary Allowance
Good sources
Good sources of vitamin K include green leafy vegetables such as kale, spinach; green vegetables such as broccoli, brussels sprouts, asparagus, and animal sources such as liver and pork. It can also be manufactured by bacteria present in the intestines. However, since at birth the intestines of a baby are not yet fully developed, all newborns receive an intramuscular injection of vitamin K at birth.
Deficiency symptoms
A lack of vitamin K in children is dangerous. Newborns that are deficient in vitamin K are at high risk of neonatal haemorrhage. Children with vitamin K deficiency can present with easy bruising, oozing nose, excessive bleeding from wounds, and weak bones.
03Minerals
Bone, blood and the trace elements that power hundreds of everyday reactions.
Iron
Mineral
Iron is an essential mineral that plays a major role in supplying the body with adequate oxygen. About 70% of the body's iron is stored in the red blood cells. Iron works primarily by binding with oxygen and transporting it to all cells of the body via the bloodstream. Four iron atoms are needed to bind to four oxygen atoms.
Recommended daily intake, by age
0.27 mg0–6m
11 mg7–12m
7 mg1–3y
10 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Iron can be found in cereals, oysters, white beans, lentils, tofu, chia seeds, and dark green leafy vegetables such as spinach, kale, and swiss chard.
Deficiency symptoms
Iron deficiency is quite common among children. Iron deficiency causes anaemia which manifests as fatigue, poor concentration, impaired cognition, and low immunity. It is advisable to treat iron deficiency anaemia as soon as possible as this may negatively impact a child's learning abilities and overall performance at school.
Calcium
Mineral
Calcium is probably one of the most well-known and most abundant minerals in the human body. Calcium is important for the proper functioning of the muscles, blood vessels, and nerves. Growing children and babies need a lot of calcium to develop strong bones and healthy teeth. Studies also found that calcium can promote proper brain development in infants.
Recommended daily intake, by age
200 mg0–6m
260 mg7–12m
700 mg1–3y
1000 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Calcium-rich sources include sardines, yoghurt, turnip greens, collard greens, white beans, bok choy, almonds, milk, and cheese.
Deficiency symptoms
Low levels of calcium in children can present as weakness, feeding difficulties, facial spasms, tremors, and seizures. Calcium deficiency may sometimes show no symptoms.
Zinc
Mineral
Zinc is a vital mineral that plays a major role in healthy cell growth, cell division, wound healing, and carbohydrate metabolism. It is involved in the activity of over 100 enzymes to catalyse important chemical reactions in the body.
Recommended daily intake, by age
2 mg0–6m
3 mg7–12m
3 mg1–3y
5 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Zinc can be found in formula milk, oysters, crab, chickpeas, beans, tofu, oatmeal, lentils, shiitake mushrooms, and low-fat yoghurt.
Deficiency symptoms
Zinc deficiency may occur in infants who are exclusively breastfed as breast milk does not cater for the zinc requirements in infants of 7 to 12 months old. Children with zinc deficiencies present with growth retardation, poor appetite, low immunity, and delayed wound healing.
Manganese
Trace mineral
Manganese is a micronutrient occurring naturally in different foods. Studies show that our bodies are composed of 10–20 mg manganese, most of which is present in our bones. Manganese aids in the metabolism of amino acids, cholesterol, and carbohydrates. It helps quicken chemical reactions that occur inside the body. Manganese also helps in bone formation.
Recommended daily intake, by age
0.003 mg0–6m
0.6 mg7–12m
1.2 mg1–3y
1.5 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Manganese can be found in brown rice, chickpeas, spinach, soybeans, oatmeal, potatoes, kale, asparagus, and squash.
Deficiency symptoms
Manganese deficiency is very rare. The current scientific knowledge on manganese deficiency is limited. Some studies suggest that manganese deficiency in children may lead to poor growth and bone loss.
Magnesium
Mineral
Magnesium is a mineral that occurs in abundance in the human body, most of which is present in the bones and soft tissues. Magnesium is used to maintain healthy functioning of the nerves, muscles, and the heart. It aids in blood sugar control and contributes greatly to the formation of strong bones.
Recommended daily intake, by age
30 mg0–6m
75 mg7–12m
80 mg1–3y
130 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Magnesium can be found in almonds, spinach, cereals, soymilk, potato, yoghurt, banana, avocado, broccoli, and tofu.
Deficiency symptoms
Signs and symptoms of magnesium deficiency in children include poor sleep, constipation, weakness, cramps, seizures, and headaches. When subject to stressful situations, children display more magnesium deficiency symptoms as magnesium is used up to cope with stress.
Potassium
Mineral
Potassium is one of the most essential minerals. It is found in all cells of the body as well as in the blood. It helps the nerves, muscles, and heart function properly.
Recommended daily intake, by age
400 mg0–6m
860 mg7–12m
2000 mg1–3y
2300 mg4–8y
AI: Adequate Intake
Good sources
Potassium can be obtained from fruits such as banana, orange, apricots, and grapefruit. Great vegetable sources include spinach, broccoli, potatoes, peas, and cucumber.
Deficiency symptoms
Potassium deficiency that occurs as a result of malnutrition is very rare in children. Potassium deficiency mostly occurs secondary to excessive vomiting or diarrhoea. When a child vomits or passes stool too frequently, he can lose a lot of potassium. A lack of potassium presents with palpitations and muscle weakness.
Selenium
Trace mineral
Selenium is a trace element. Most of the selenium found in the body is stored as skeletal muscles. Selenium aids in the metabolism of thyroid hormones, DNA production, and plays a role in protecting the body against oxidative damage.
Recommended daily intake, by age
15 mcg0–6m
20 mcg7–12m
20 mcg1–3y
30 mcg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Rich sources of selenium include seafood, organ meats, cereals, and dairy products.
Deficiency symptoms
A lack of selenium in infants may worsen iodine deficiency which can, in turn, cause cretinism in children. Cretinism impairs neurological health and causes stunted growth.
Chromium
Trace mineral
Chromium is a mineral needed in trace amounts. Chromium aids in blood sugar control, storage of carbohydrates, fats, and proteins. Research also shows that chromium may play a role in maintaining optimal brain function.
Recommended daily intake, by age
0.2 mcg0–6m
5.5 mcg7–12m
11 mcg1–3y
15 mcg4–8y
AI: Adequate Intake
Good sources
Chromium can be found in broccoli, potatoes, garlic, basil, apples, bananas, and green beans.
Deficiency symptoms
Chromium deficiency is very rare as most children get enough chromium from their diets. Some studies show that low levels of chromium may be associated with diabetes.
Copper
Trace mineral
Copper is a major cofactor for several enzymes that are essential in the production of energy, iron breakdown, and the formation of important brain chemicals known as neurotransmitters. Copper assists in brain development and enhances immunity.
Recommended daily intake, by age
200 mcg0–6m
200 mcg7–12m
340 mcg1–3y
440 mcg4–8y
AI: Adequate Intake
Good sources
Copper-rich food sources include liver, potatoes, shiitake mushrooms, crab, turkey, and tofu.
Deficiency symptoms
Copper deficiency in children is uncommon. Copper deficiency may present with anaemia, bone marrow problems, bone lesions, and weakened immunity in children.
Iodine
Trace mineral
Iodine is a vital trace element necessary in the production of thyroid hormones. Thyroid hormones help maintain an ideal metabolic rate. They help regulate bone growth by working together with the growth hormones. The brain also needs iodine for proper development during childhood.
Recommended daily intake, by age
110 mcg0–6m
130 mcg7–12m
90 mcg1–3y
90 mcg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Iodine can be found in seaweed, yoghurt, milk, shrimps, macaroni, egg, corn, green peas, banana, and fish such as cod and tuna.
Deficiency symptoms
Iodine deficiency in kids leads to swelling of the thyroid gland, impaired intellectual development, and impaired growth. Overall, iodine deficiency may lower a child's IQ (intelligence quotient) by 15 points and result in poor school performance.
Phosphorus
Mineral
Phosphorus is a mineral that is primarily used to maintain healthy bones and teeth. It is the second most abundant mineral in the body. Phosphorus also helps in energy production and cell membrane health.
Recommended daily intake, by age
100 mg0–6m
275 mg7–12m
460 mg1–3y
500 mg4–8y
RDA: Recommended Dietary Allowance · * AI: Adequate Intake
Good sources
Phosphorus is found in protein-rich foods such as dairy products, meats, chicken, fish, and beans. Phosphorus from animal-based sources is more readily absorbed than plant-based phosphorus.
Deficiency symptoms
Phosphorus deficiency, also known as hypophosphataemia, can cause weakness, low tolerance to exercise, and joint pain.
These figures are general references — RDA (Recommended Dietary Allowance) and AI (Adequate Intake) — and vary with a child's size, health, and appetite. They are not a substitute for advice from your paediatrician or a registered dietitian. Step heights are relative to each nutrient's own highest age bracket; exact amounts are labelled.
