What should children eat in the UK?

A varied diet based on whole foods, following the same Eatwell Guide proportions as adults from age 2. Plenty of fruit and vegetables (5 portions/day), wholegrain starchy foods, protein (meat, fish, eggs, beans, dairy), and lower-fat dairy or fortified plant alternatives. Limit ultra-processed snacks, sugary drinks, and processed meat. Children under 2 have different needs (full-fat dairy, higher-energy foods).

Do children need vitamin D supplements in the UK?

Yes. The NHS and Department of Health recommend 8.5 to 10µg of vitamin D daily from birth to age 1 (unless drinking more than 500ml of infant formula), and 10µg (400 IU) daily from age 1 onwards, especially October to March. UK sunlight cannot produce enough vitamin D in the skin during winter, and food sources are insufficient. The latest NDNS found 23% of UK 11 to 18 year-olds are vitamin D deficient, rising to 36% in winter.

What are the best sources of calcium for children?

Cow's milk is the most concentrated practical source: a 200ml glass provides about 240mg. Plain yoghurt (200mg per 125g pot), cheese (220mg per 30g of Cheddar), tinned sardines with bones (350mg per 100g), and calcium-fortified plant milks (check the label for 120mg+ per 100ml) are all major sources. Kale, broccoli, almonds, tahini, and fortified bread also contribute. UK teenagers need 800 to 1000mg per day.

What is a healthy snack for children in the UK?

Fresh fruit, plain yoghurt with fruit, plain rice cakes or oatcakes with nut butter, cheese with wholemeal crackers, vegetable sticks (carrots, cucumber, peppers) with hummus, plain unsalted nuts (with supervision for younger children), and boiled eggs are all nutritious snacks that most children accept. The aim is to displace ultra-processed crisps, biscuits, and confectionery rather than to ban them entirely.

How much iron do teenage girls need in the UK?

Teenage girls who have started menstruating need 14.8mg of iron per day. Significantly more than teenage boys (11.3mg) or pre-adolescent children. Iron deficiency is one of the most common nutritional deficiencies in UK teenage girls. Best sources include red meat (limited liver to once a week), oily and white fish, eggs, lentils, chickpeas, fortified cereals, and dark leafy greens. Pair non-haem iron foods with vitamin C (orange juice, peppers, kiwi) to boost absorption. Avoid tea and coffee with iron-rich meals.

How do I deal with a fussy eater?

Fussy eating is developmentally normal between roughly 18 months and 5 years. The evidence-based approach is repeated low-pressure exposure: a child may need to see, smell, or taste a new food 10 to 15 times before accepting it. Continuing to offer rejected foods alongside accepted ones, eating the same food yourself (modelling), keeping mealtimes calm without distraction or pressure, and involving children in food preparation all help. Avoid bribery and forcing, which reinforce aversion. If fussy eating is associated with weight loss, very restricted foods, or extreme distress, speak to a GP or health visitor.

What counts as 5 a day for children?

The same as for adults but in smaller, age-appropriate portions. A child's portion is roughly the amount they can fit in their hand. Fresh, frozen, tinned (in juice or water), and dried fruit and vegetables all count. Beans and pulses count as a maximum of one portion per day. A 150ml glass of unsweetened juice or smoothie counts as one portion (max one per day). Potatoes do not count. Tomato-based pasta sauces, vegetables in soups, and fruit on cereal all count.

Children's Nutrition UK: What Kids Need at Every Age

Q: Are energy drinks safe for children?

No. Energy drinks are not appropriate for children or teenagers. They contain high caffeine (up to 160mg per can, more than a double espresso) and often very high sugar. They are associated with sleep disruption, anxiety, headaches, and impaired school performance. The NHS advises children and young people should not consume energy drinks. UK law restricts sale to under-16s in many retailers, but enforcement is inconsistent.

12 min read

The short version

Two thirds of UK teenagers' daily calories come from ultra-processed food. The highest proportion of any age group, according to a 2024 Cambridge and Bristol study of nearly 3,000 adolescents. Meanwhile, 26% of UK children aged 2 to 15 are either overweight or living with obesity (Health Survey for England, 2024), with obesity more than twice as common in the most deprived areas.

None of this means the situation is hopeless. And none of it means you are failing as a parent if your children eat imperfectly. Children's food environments are shaped by many forces beyond any individual household: food marketing, school food, peer influence, food costs, and the sheer availability of cheap ultra-processed food.

This guide covers the evidence on what children actually need at different ages, the nutrients most commonly deficient in UK children, and practical steps that work with real family life rather than against it.

The key messages:

Children need a varied diet based on whole foods. The same basic principles as adults, adapted for age and growth stage.
Three nutrients deserve particular attention in most UK children: calcium (bones), vitamin D (bone health and immunity), and iron (especially for teenage girls).
Vitamin D supplementation (10µg daily) is recommended by the NHS for all children over one year old, especially in autumn and winter.
A diet dominated by ultra-processed food crowds out the nutrients children need for healthy growth, brain development, and long-term disease prevention.
Habits formed in childhood shape adult eating patterns.

Check any food or drink with Food Insight Track the family diet

The UK picture. What children are actually eating

Ultra-processed food dominates UK children's diets

A major 2024 study from the Universities of Cambridge and Bristol, the first UK analysis of ultra-processed food consumption specifically among adolescents using NDNS data, found:

UK teenagers aged 11 to 18 consumed an average of 861g of UPF per day
This accounted for 66% of total daily calories. The highest of any UK age group (adults average around 54%)
The UPF proportion was higher in teenagers from disadvantaged backgrounds (68.4% vs 63.8% from more advantaged homes)
The proportion fell slightly between 2008 and 2019 (from 68% to 63%), partly attributed to growing awareness of sugar and the soft drink reformulations driven by the sugar tax. But still very high

The most common ultra-processed foods in UK teenagers' diets: bread and baked goods, breakfast cereals, flavoured yogurts and dairy desserts, crisps and savoury snacks, processed meat (chicken nuggets, sausages), biscuits and confectionery, sugary drinks and flavoured milks, ready meals. See the UPF guide.

Childhood obesity. The scale

The National Child Measurement Programme (2024/25):

10.5% of reception-year children (aged 4 to 5) are living with obesity. The highest level since measurements began in 2006
22.2% of Year 6 children (aged 10 to 11) are living with obesity
Obesity is more than twice as common in reception-age children from the most deprived areas (12.9%) as in those from the least deprived (6.0%)

The nutrient deficiency picture

The latest National Diet and Nutrition Survey (NDNS 2019 to 2023) found that UK children are falling short on several key nutrients:

23% of children aged 11 to 18 were vitamin D deficient, rising to 36% in winter
Iron deficiency anaemia remains a concern, particularly in teenage girls
Fibre intake is well below recommended levels across all age groups. See the fibre guide
Fruit and vegetable consumption falls well short of the 5-a-day minimum for most children

The picture is one of energy abundance alongside micronutrient deficiency. Many UK children eat enough calories but not enough of the nutrients those calories should be delivering.

What children need. By age group

Children's nutritional needs change substantially at different growth stages. Use the links below to jump to your child's age group.

Under 2Different rules apply 2 to 5Family foods begin 5 to 11School-age 11 to 18Teenage years

Under 2. Different rules apply

Children under 2 have specific nutritional needs that differ from older children and adults:

Full-fat dairy is recommended, not reduced-fat. Young children need a higher proportion of calories from fat for brain development and energy density.
Cow's milk as a main drink is appropriate from 12 months.
Vitamin D. Babies should receive 8.5 to 10µg per day from birth unless they drink more than 500ml of infant formula (which is already fortified).
Solid foods introduced from around 6 months. Department of Health advises exclusive breastfeeding to 6 months, with introduction of solids from that point.
The Eatwell Guide does not apply to children under 2.

This guide focuses primarily on children aged 2 and over. For specific guidance on infant feeding, speak to a health visitor or GP.

Ages 2 to 5. Transitioning to family foods

From age 2, children gradually move towards eating the same foods as the rest of the family, in the proportions shown in the Eatwell Guide.

Key considerations

Vitamin D supplement continues. 10µg per day is recommended by the NHS for all children under 5 (unless drinking over 500ml of formula daily).
Wholegrain foods. A mix of white and wholegrain is appropriate at this age. Very high-fibre diets can fill young stomachs without delivering adequate calories.
Full-fat dairy until age 2; semi-skimmed from age 2 if growing well; skimmed not suitable under 5.
Fussy eating is developmentally normal at this age. See the fussy eating section below.
Portion sizes. Young children have small stomachs. 3 meals + 2 snacks works better than fewer larger portions.

Ages 5 to 11. School-age children

School-age children need a varied, balanced diet that supports rapid growth, brain development, learning, and energy for physical activity. The Eatwell Guide proportions apply:

Fruit and vegetables. At least 5 portions per day. Most UK children do not meet this. Variety of colours matters.
Starchy carbohydrates. Wholegrain varieties where possible (wholemeal bread, brown rice, oats, wholegrain cereals) for fibre and sustained energy.
Protein. Meat, fish, eggs, dairy, legumes, nuts (with supervision for younger children due to allergy/choking risk). Include oily fish at least once a week.
Dairy. An important source of calcium and iodine for bone development and thyroid health.
Vitamin D. The NHS recommends 10µg per day from age 1, especially in autumn and winter.

Breakfast matters for learning

Children who eat breakfast perform better cognitively in the morning. Better concentration, attention, and memory. The effect is most pronounced in children who are undernourished or food-insecure. Breakfast options that combine protein (eggs, dairy, nuts) with fibre-rich carbohydrates (oats, wholemeal toast) sustain energy better than high-sugar cereals.

Ages 11 to 18. Teenagers

Adolescence involves the most rapid growth since infancy. Demands on calcium, protein, iron, and energy all increase. It is also the age group in which UK UPF consumption is highest.

Calcium. Building peak bone mass

Peak bone mass (the maximum bone density achieved in a lifetime) is established between the mid-teens and mid-20s. The calcium deposited during this window largely determines fracture risk in later life. UK reference values:

Boys 11 to 18: 1,000mg per day
Girls 11 to 18: 800mg per day
Significantly higher than adult requirements (700mg/day)

Iron. Especially for teenage girls

Iron requirements rise substantially in adolescence, especially for girls from the onset of menstruation. Iron deficiency anaemia is one of the most common nutritional deficiencies in UK teenage girls. Causing fatigue, impaired concentration, and reduced physical performance.

Teenage girls (menstruating) need 14.8mg of iron per day. Significantly more than teenage boys (11.3mg/day).
Vitamin C tip: Pair non-haem iron foods (lentils, fortified cereals, leafy greens) with a vitamin C source (orange juice, peppers, kiwi). Avoid tea and coffee with iron-rich meals. See the protein guide for iron sources.

Vitamin D and protein

The NHS recommends all teenagers take 10µg (400 IU) vitamin D daily, especially October to March. Most UK teenagers get adequate protein. Variety and quality matter more than quantity. Pulses, eggs, fish, and dairy are more beneficial protein sources than processed meats (sausages, nuggets, deli meats) which carry high sodium and saturated fat loads.

Energy drinks. Not appropriate for children or teenagers

Up to 160mg of caffeine per can (more than a double espresso), often very high in sugar. Associated with sleep disruption, anxiety, headaches, and impaired school performance. UK law restricts sale to under-16s in many retailers, but enforcement is inconsistent. The NHS advises children and young people should not consume energy drinks.

The three nutrients to prioritise

These are the nutrients most commonly deficient or borderline in UK children, with the greatest practical consequences.

Calcium

Children and teenagers need more calcium relative to body weight than adults, because they are actively building bone density. Insufficient calcium during growth is a silent deficit that only becomes apparent decades later as increased fracture risk.

Best UK sources: milk, yoghurt, cheese, calcium-fortified plant milks, tinned sardines with bones, kale, fortified bread.

Targets: 350mg under 5s; 550mg ages 5–11; 800–1,000mg ages 11–18.

Vitamin D

Essential for calcium absorption and bone mineralisation. Also important for immunity, muscle strength, and mood. UK sunlight is insufficient October to March; supplementation through winter is effectively necessary for most children.

NHS recommendation: 10µg (400 IU) daily for all children aged 1+, especially in autumn and winter.

23% of UK 11–18s are vitamin D deficient. 36% in winter (NDNS 2019–2023).

Iron

Iron deficiency causes fatigue, difficulty concentrating, impaired learning, and reduced physical capacity. Particularly concerning in teenage girls after puberty.

Best UK sources: red meat (limited liver to weekly), fish, eggs, lentils, chickpeas, fortified cereals, leafy greens, pumpkin seeds. Pair with vitamin C.

Teenage girls need 14.8mg/day. 30% more than boys.

Calcium sources at a glance

Food	Approximate calcium
Cow's milk (200ml glass)	~240mg
Plain yoghurt (125g pot)	~200mg
Cheddar cheese (30g)	~220mg
Calcium-fortified plant milk (200ml)	~240mg
Tinned sardines with bones (100g)	~350mg
Calcium-set tofu (100g)	~200–350mg
Kale, cooked (80g)	~100mg
Fortified bread (2 slices)	~100mg
Almonds (30g)	~75mg

The vitamin D connection. Calcium cannot be absorbed properly without adequate vitamin D. Meeting calcium targets while being vitamin D deficient is ineffective. Both need to be addressed together.

The milk-iron paradox. Cow's milk contains virtually no iron, and very high milk consumption in toddlers (more than 500ml per day) can displace iron-rich foods and suppress appetite. Moderate dairy is appropriate. It should not crowd out variety.

UPF and children. The practical picture

The finding that UK teenagers get 66% of their calories from ultra-processed food is not an argument for guilt or panic. It is context for understanding why children often fall short on key nutrients despite eating plenty of calories.

What UPF displaces in children's diets: fruit and vegetables (polyphenols, vitamin C, folate, fibre), whole grains (fibre, B vitamins, magnesium), whole-food protein sources (iron, zinc), dairy (calcium, iodine), and healthy fats (omega-3 from oily fish or eggs). In their place, UPF provides energy, refined carbohydrates, saturated fat, salt, and added sugar. See sugar and salt guides for the broader UK picture.

The most impactful shifts. Five practical swaps

Swap this

Sugary fizzy drinks, fruit drinks, squash, juice cartons

Try this instead

Water (the ideal drink for children) or milk. The single most impactful drink habit.

Swap this

Crisps, biscuits, chocolate bars, sweet packets

Try this instead

Fresh or dried fruit, plain rice cakes or oatcakes with nut butter, plain yoghurt with fruit, cheese with wholemeal crackers, vegetable sticks with hummus.

Swap this

Highly processed children's breakfast cereals (high sugar, low fibre)

Try this instead

Porridge oats, Weetabix, Shredded Wheat, unsweetened muesli, wholemeal toast with eggs or nut butter.

Swap this

Not enough fruit and vegetables on the plate

Try this instead

5 portions per day in whatever form children will eat. Frozen peas, tinned sweetcorn, baked beans, vegetable-based pasta sauces, fruit on cereal, fruit in smoothies (within 150ml limit). Don't let perfect be the enemy of good.

Swap this

No oily fish in the weekly diet

Try this instead

Once a week, in a child-friendly form. Tinned mackerel or sardines in pasta, salmon fishcakes, tuna sandwich. Provides DHA, vitamin D, iodine. Build acceptance gradually.

Fussy eating. Evidence-based approaches

Fussy or picky eating is developmentally normal between approximately 18 months and 5 years, affecting the majority of children to some degree. It peaks at around 2 to 3 years and typically improves through middle childhood. Persistent for some children into adolescence.

Most parents are not doing it wrong. Fussy eating is a developmental phase, not a failure of feeding. The evidence supports five strategies that consistently help.

Repeated exposure without pressure

A child may need to see, smell, or taste a new food 10 to 15 times before accepting it. Offering repeatedly without pressure or bribery is more effective than forcing or rewarding. Rejection is not a signal to stop offering.
Modelling. Eat what you want them to eat

Children are significantly more likely to eat foods they see adults and other children eating. Family meals where the same food is eaten by everyone are strongly associated with better diet variety.
Calm, positive food environments

Eating at a table, without screens, in a relaxed atmosphere supports better food acceptance. Pressure, bribery, and distress at mealtimes reinforce food aversion.
Involve children in food

Children who help choose, prepare, or grow food are more likely to try and accept it. Even supervised washing of vegetables or mixing of ingredients increases familiarity and acceptance.
Don't give up on vegetables

Vegetables are the foods children most often reject. The evidence strongly supports continuing to offer rejected vegetables alongside accepted foods. Most children broaden their acceptance over time with persistent, low-pressure exposure.

When to seek support. If fussy eating is associated with weight loss, growth faltering, a very restricted range of foods (fewer than 20 foods), or extreme distress at meals, speak to a GP or health visitor who can refer to a paediatric dietitian or feeding specialist.

Healthy eating habits. What actually works

The evidence on family food environments and long-term eating habits points to a set of practical strategies that most families can implement without requiring perfect mealtimes or expensive food.

Family meals at a table. Children who eat with family members regularly eat more fruit and vegetables, have better diet quality, and are less likely to be overweight. Even three or four family meals per week is associated with meaningful benefit.
Make water the default drink. Remove sugary drinks from the home environment as the default. Keep a jug or bottle of water on the table. Children drink what is available.
Breakfast every day. Children who eat breakfast regularly perform better academically, have better concentration, and are less likely to overeat at other meals. Porridge, eggs on wholemeal toast, plain yoghurt with fruit. All quick, nutritious options.
Healthy food is visible food. A fruit bowl on the counter, cut vegetable sticks in the fridge at eye level, and whole fruit within reach increases healthy food consumption without parental negotiation.
Portion sizes appropriate to age. Children's stomachs are smaller than adults'. Forcing children to finish plates can override hunger and fullness signals and is associated with worse eating behaviour and overweight in the long term.
Limit the purchase of ultra-processed snacks. The most effective way to reduce ultra-processed snack consumption is not to have it in the house as the default. Children eat the environment they are in.
School food as a resource. UK school food standards mandate minimum nutritional requirements. For children who receive a hot school lunch, this can be the most nutritionally balanced meal of their day. Apply for free school meals if eligible.

Supplements for UK children. The practical summary

Age	Supplement	Dose	Notes
Birth to 1 year	Vitamin D	8.5 to 10µg (340 to 400 IU) daily	Unless drinking >500ml infant formula (already fortified). Healthy Start vitamin drops are suitable.
1 to 5 years	Vitamin D	10µg (400 IU) daily	NHS / Department of Health recommendation. Available free via Healthy Start for eligible families.
5 to 18 years	Vitamin D	10µg (400 IU) daily	Especially important October to March. Year-round if limited sun exposure or darker skin.
1 to 18 years	Children's multivitamin	A–C–D (or A–C–D–E) per NHS	A standard NHS-recommended children's vitamin A, C, D supplement is appropriate for most. Not a substitute for a varied diet.
Teenage girls	Iron monitoring	—	Not routinely supplemented prophylactically. GP testing and supplementation if anaemia confirmed.

Key numbers at a glance

66% of UK teenagers' daily calories from ultra-processed food. The highest of any UK age group (Cambridge / Bristol, 2024).

26% of UK children aged 2 to 15 are overweight or living with obesity (Health Survey for England, 2024).

22% of Year 6 children (aged 10 to 11) are living with obesity. The gap between deprived and affluent areas is more than double.

36% of UK children aged 11 to 18 are vitamin D deficient in winter (NDNS 2019–2023). 23% year-round.

10µg / day NHS-recommended vitamin D supplement for all children aged 1+, especially October to March.

800–1,000mg calcium per day for teenagers. The critical bone-building window before peak bone mass is reached.

5 / day portions of fruit and vegetables. The minimum target most UK children do not meet.

10–15 exposures to a new food a child may need before accepting it. Why repeated low-pressure offering works.

14.8mg iron per day for menstruating teenage girls. 30% more than teenage boys.

Sources and references

Chavez-Ugalde Y et al. Ultra-processed food consumption in UK adolescents: distribution, trends, and sociodemographic correlates using NDNS 2008/09 to 2018/19. European Journal of Nutrition 2024;63:2709–2723.
NHS England / Health Survey for England. Children's overweight and obesity, 2024. digital.nhs.uk.
NHS England. National Child Measurement Programme 2024/25. November 2025.
MRC Epidemiology Unit. National Diet and Nutrition Survey 2019 to 2023: highlights. June 2025.
British Dietetic Association. Healthy eating for children. bda.uk.com.
British Nutrition Foundation. Nutrition for children. nutrition.org.uk.
NHS. Vitamins and minerals for children. nhs.uk.
NHS. Healthy Start scheme. healthystart.nhs.uk.
Department of Health and Social Care. Vitamin D supplements for children under 5. GOV.UK.
Scientific Advisory Committee on Nutrition (SACN). Vitamin D and Health, 2016.
NDNS. National Diet and Nutrition Survey 2019 to 2023 report. GOV.UK, June 2025.

Children's Nutrition

The UK picture. What children are actually eating

Ultra-processed food dominates UK children's diets

Childhood obesity. The scale

The nutrient deficiency picture

What children need. By age group

Under 2. Different rules apply

Ages 2 to 5. Transitioning to family foods

Key considerations

Ages 5 to 11. School-age children

Breakfast matters for learning

Ages 11 to 18. Teenagers

Calcium. Building peak bone mass

Iron. Especially for teenage girls

Vitamin D and protein

Energy drinks. Not appropriate for children or teenagers

The three nutrients to prioritise

Calcium

Vitamin D

Iron

Calcium sources at a glance

UPF and children. The practical picture

The most impactful shifts. Five practical swaps

Fussy eating. Evidence-based approaches

Repeated exposure without pressure

Modelling. Eat what you want them to eat

Calm, positive food environments

Involve children in food

Don't give up on vegetables

Healthy eating habits. What actually works

Supplements for UK children. The practical summary

Key numbers at a glance

Ultra-Processed Foods →

The Eatwell Guide →

Sugar and Free Sugars →