Worried your child isn’t getting enough nutrients? A dietitian and mom breaks down signs of deficiencies, daily nutrition needs, and practical tips to help your child thrive.
Introduction
As a mom, I know exactly how stressful it can be to wonder, “Is my child eating enough of the right stuff?” It’s a valid concern, especially when your little one is a picky eater or seems to have an ever-changing appetite.
I’ve been there with my own son, worrying and second-guessing every meal and snack. And as a dietitian, I can assure you: you’re not alone, and your concern means you’re already doing an amazing job. Nutrition doesn’t have to be perfect to be nourishing.
Children between the ages of 1 and 5 are in a critical phase of growth and development. Their bodies require a balanced intake of macronutrients (carbohydrates, proteins, and fats) and micronutrients (vitamins and minerals) to support.
While a varied diet typically covers these needs, certain factors like selective eating habits, food allergies, or dietary restrictions can lead to nutrient gaps.
Common Signs Your Child Might Be Missing Nutrients
It’s completely natural to worry whether your child is growing well and getting everything they need to stay healthy. The good news? Most kids meet their basic needs, even if their meals look far from Pinterest-perfect.
Still, there are some helpful red flags to keep an eye on that might suggest your child could be missing key nutrients.
Here are some signs that your child might have a nutritional deficiency:
Lack of Energy or Being Tired All the Time
They may seem tired even after a full night’s sleep. Could mean they’re low on iron. Fatigue may indicate deficiencies in iron, vitamin B12, or other essential nutrients.
Pale Skin or Dark Circles Under the Eyes
Could suggest low iron levels.
Delayed Growth or Poor Weight Gain
If your child isn't meeting growth milestones, it could be due to insufficient intake of calories, protein, or specific vitamins and minerals. A consistent drop on the growth chart may need evaluation.
Frequent Illness or Slow Wound Healing
Regular colds or infections might suggest a weakened immune system, potentially linked to low levels of vitamins A, C, D, or zinc.
Cracks at the Corners of the Mouth, Dry Skin or Hair, Brittle Nails
These may signal a deficiency in vitamins, essential fatty acids, or zinc.
Changes in Their Behaviour
Irritability, mood swings, or lack of focus may be linked to low levels of certain B vitamins or omega-3 fatty acids.
Constipation or Digestive Issues
Gut health matters, especially when it comes to absorbing nutrients properly.
👩⚕️ Note: These signs don’t always mean there’s a serious deficiency, but they’re worth monitoring and discussing with your healthcare provider.
Common Nutritional Deficiencies in Children
Here are some of the most common deficiencies in toddlers and young kids and how to address them through food:
Iron
Importance: Vital for oxygen transport and energy production.
Signs of Deficiency: Fatigue, pale skin, irritability and impaired cognitive development.
Sources: Red meat, poultry, lentils, beans, spinach and fortified cereals
Vitamin D
Importance: Essential for bone health and immune function.
Signs of Deficiency: Bone pain, muscle weakness, frequent fractures and increased susceptibility to infections.
Sources: Sunlight exposure, egg yolks, fortified dairy products, and fatty fish.
Calcium
Importance: Crucial for bone and teeth development.
Signs of Deficiency: Delayed growth, dental problems, dry skin, brittle nails and muscle cramps.
Sources: Dairy products, leafy greens, nuts and seeds, edamame and fortified plant-based milks and orange juice.
Vitamin B12
Importance: Supports nerve function and red blood cell formation.
Signs of Deficiency: Fatigue, developmental delays, and poor appetite.
Sources: Animal products like meat, eggs, and dairy; fortified plant-based foods for vegetarians.
Zinc Deficiency
Importance: Aids in growth, immune function, and wound healing.
Signs of Deficiency: Growth retardation, frequent infections, and delayed wound healing.
Sources: Meat, dairy, nuts & seeds, legumes and whole grains
When to Consult a Healthcare Professional
If you notice persistent symptoms or if your child has specific dietary restrictions due to allergies or intolerances:
- A pediatric dietitian can assess their nutritional needs.
- They can create a personalized plan that fits your child’s health, preferences, and your family’s lifestyle.
By recognizing the signs and focusing on balanced nutrition, you can help your child thrive.
Daily Nutritional Needs for Children
Key Nutrients & Food Sources
-
Protein
Supports growth and development
Sources: Chicken, turkey, lentils, tofu, eggs, yogurt, beans, fortified plant-based milks like TOMI
-
Healthy Fats
Crucial for brain development
Sources: Avocado, olive oil, full-fat dairy, fatty fish, seeds, nut/seed butters
-
Iron
Important for energy and cognitive function
Sources: Red meat, lentils, tofu, spinach, fortified cereals
-
Calcium & Vitamin D
Needed for strong bones and teeth
Sources: Dairy or fortified plant-based milks, leafy greens, salmon, fortified juices, sunlight
-
Fiber
Keeps digestion on track
Sources: Fruits, vegetables, whole grains, beans
-
Vitamins A, C, B-complex & Zinc
Support immune function, vision, energy, and wound healing.
Sources: Berries, oranges, carrots, broccoli, whole grains
-
Water
Hydration is essential for every system in the body
Tip: Offer water regularly throughout the day, especially during active play or warm weather
✅ Pro tip: Focus on variety across the day, not perfection at every meal.
Recommended Daily Needs by Age
Nutrient needs can change based on factors like age, activity level, and overall health. To help you out, here's a summary of the recommended daily intakes for the most important nutrients, according to general dietary guidelines:
Recommended Food Group Servings
To help your child meet their daily nutrient needs, here’s a guide to the recommended food group servings by age.
How to Make Sure Your Child Eats a Balanced Diet
You don’t need to be perfect. Here are practical, real-life strategies I use with my family and clients:
1. Prioritize Variety Across Food Groups
- Fruits & Veggies: Fill half the plate; aim for color and diversity
- Whole Grains: Choose oats, brown rice, quinoa, whole grain breads
- Protein: Include a mix of meat, eggs, beans, tofu, legumes
- Dairy/Alternatives: Go for milk, yogurt, cheese, or fortified plant-based options
2. Build Healthy Eating Habits
- Serve 3 meals + 1–2 snacks at regular times
- Offer age-appropriate portions
- Limit added sugars and processed snacks
3. Get Kids Involved
- Let them help pick fruits/veggies at the store
- Assign simple tasks like washing produce or stirring
- Make meals fun! Try color themes or shape cutters
4. Stock the Kitchen with Healthy Choices
- Keep cut fruits and veggies visible and easy to grab
- Set aside a “healthy snack” drawer or shelf
- Offer water or milk with meals instead of sugary drinks
5. Be the Example
- Eat the foods you want them to try
- Sit down for meals as a family whenever possible
- Avoid using food as a reward or punishment
6. Teach Hunger and Fullness Cues
- Encourage your child to eat when hungry and stop when full
- Avoid pressuring them to finish their plate
- Normalize that appetites vary from day to day
Simple Tips to Support Nutrition Without Mealtime Battles
- Eat together and make meals a positive experience
- Use a divided plate to help balance portions
- Pair new foods with familiar ones
- Sneak nutrients into smoothies, muffins, or pancakes
- Be consistent (and patient), it can take 10–15 tries before a child accepts a new food!
Conclusion: You’re Doing Better Than You Think
If you’ve ever worried your child isn’t getting enough nutrients, you’re not alone, and you’re not failing. With a few small changes and a little support, you can feel confident that your little one is growing strong, healthy, and well-nourished.
You’ve got this, mama! 💛
And when things get busy (because they always do), remember: products like TOMI are here to support you. Not to replace real food, but to help fill the gaps — and give you peace of mind.
⬆️ Want more mom-to-mom nutrition tips?
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About the Author
Carmen is a pediatric dietitian and mom who created TOMI, a nutrient-packed, plant-based milk alternative for toddlers and young kids. She’s passionate about helping moms feel confident and supported in feeding their families.