Children
The childhood years lay the foundation for eating habits, growth, and a relationship with food that often lasts a lifetime. Nutritional needs change rapidly through childhood, and the focus should be on varied, energy-dense, and safe food in a calm mealtime environment.
What is this?
Children have relatively high energy and nutrient needs in relation to body size, because the body is both growing and constantly active. At the same time, many children have limited stomach capacity, which means meals and snacks should be frequent and nutrient-dense rather than large and infrequent.
In this phase it is especially important to get enough iron, calcium, vitamin D, and omega-3, all of which support growth, skeletal development, and normal development of the brain and nervous system. A varied diet with vegetables, fruit, whole grains, fish, low-fat dairy, and good fat sources usually covers these needs well.
Children learn eating habits through repeated exposure and the role models around them. Picky eating and wariness of new foods are a completely normal part of development, and calm mealtimes often matter more for long-term eating habits than any single meal being nutritionally "perfect".
Why does it matter?
Good eating habits and sufficient nutrient intake in childhood support physical growth, cognitive development, immune function, and energy levels through a day filled with play, learning, and activity. It also lays the groundwork for the relationship with food and eating patterns that often carry into adulthood.
Because children are developing rapidly, prolonged deficiencies or a narrow diet can have greater consequences than in adults. At the same time, it's worth remembering that individual meals matter little — it's the pattern over time that counts.
Key focus areas
Iron
Important for cognitive development and oxygen transport; found in meat, fish, eggs, legumes, and whole grains.
Calcium and vitamin D
Essential for building strong bones and teeth; milk, dairy products, and oily fish are good sources.
Omega-3 fatty acids
Support brain and eye development; found especially in oily fish such as salmon and mackerel.
Fibre in moderate amounts
Supports digestion, but shouldn't be overdone since children have limited stomach capacity.
Regular meals
Consistent mealtimes provide predictability and contribute to more stable energy levels and concentration.
A safe food environment
A calm, positive mealtime atmosphere, free of pressure or food-based rewards, fosters a healthy enjoyment of food.
What does the research say?
Research suggests that repeated, pressure-free exposure to new foods over time increases the likelihood that children will eventually accept and enjoy them, even if it takes many attempts. This applies especially to vegetables, which are often the food group children are most wary of at first.
Studies also show that parents' and caregivers' own eating habits and attitudes toward food strongly influence how children relate to food, regardless of what is said directly about diet. Modelling appears to be at least as important as instruction.
There has been considerable research into picky eating in children, and findings suggest this is most often a passing phase linked to normal development, rather than a sign of an underlying problem, as long as growth follows the expected curve.
Common misconceptions
«Children must clear their plate to get enough nutrition.»
Children often regulate their own appetite well over time. The focus should be on offering variety across days and weeks, not on every meal being complete.
«Picky eating means something is wrong with the child.»
Selective eating is very common in childhood and is considered a normal developmental phase for most children, not a sign of illness or poor upbringing.
«Children need supplements to grow well.»
Most children with a varied diet meet their nutritional needs through food. Vitamin D supplements are, however, recommended during parts of the year in line with national guidelines.
Who should pay extra attention?
- A persistently narrow diet over a long period should be followed up by a healthcare professional, especially if growth or energy levels are affected.
- Children with specific diagnoses, allergies, or medical conditions may have different or increased nutritional needs.
- Lack of weight gain or weight loss should always be assessed by a doctor or public health nurse.
- Avoid strict diets or restrictive eating regimens in children without professional guidance.
Frequently asked questions
How often should children eat during the day?+
Most children benefit from three main meals and two to three snacks, because stomach capacity is limited and energy needs are relatively high.
Is it dangerous if my child is a picky eater?+
Picky eating is very common and usually temporary. Keep offering varied food without pressure, and monitor growth and wellbeing over time.
Do children need vitamin D supplements?+
In many places, vitamin D supplements are recommended during parts of the year, especially in darker months. Follow current national guidelines or speak with a public health nurse.
How can I get my child to eat more vegetables?+
Repeated, pressure-free exposure works best. Serve the same vegetable in different ways multiple times, and let your child see adults eating and enjoying vegetables.
Keep reading
Adolescents
The teenage years bring rapid growth, hormonal changes, and increasing independence around food choices. The need for energy and certain nutrients rises significantly, while school, social life, and any sports commitments place demands on daily meal structure.
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Protein
Protein is the building block of muscles, skin, enzymes and hormones, and one of the nutrients that gives the most satiety. Most people get enough protein through a varied diet, but needs can shift with age, activity level and life stage.
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Fibre
Fibre comes from plants and plays a key role in digestion, blood sugar regulation and a healthy gut microbiome. Most people in Norway eat less fibre than recommended, and it is often one of the easiest places to start when improving your diet.
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No two people are alike.
That is why we do not start with a diet – we start by getting to know you. SmartEating adapts advice and meals to your body, goals and daily life, so healthy choices become easier to live with over time.
