How to know if your kid’s nutrition is healthy?

A preschool child grabs a snack from an open refrigerator and runs off.

There is a mountain of evidence showing that children do better in school when they are well fed and not distracted by hunger pangs. Parents, teachers and childcare workers are all familiar with the power of a good snack.

Research also shows that what children eat can make a difference in their performance, too. The body and brain need a variety of nutrients to perform at their peak. Greasy chips, candy and sugar-laden soda aren’t going to cut it.

But getting kids to eat healthy is a perennial parental challenge, especially when their favorite food changes on seemingly a weekly basis.

It’s hard to believe that the preschooler who wouldn’t let anything green near her lips, the middle-schooler whose only vegetable was romaine lettuce and the high-schooler who lives on kale smoothies can all be the same person.

A view from the back of a classroom as a young child raises their hand.

Palates change over time

But that is how diverse a child’s palate and preferences can be as they grow into adulthood. And their nutritional needs are changing right along with their preferences, says Holiday Zanetti, a senior research scientist and clinical investigator for Nutrilite.

“That’s why teaching children early on about nutrition and health is so important,” Holiday said. “While calories, vitamins and minerals vary depending on life stage, gender, activity level and growth spurts, the quality of the diet should be consistently wholesome and balanced.”

In the big picture, that means lots of fresh fruits and vegetables – five to nine servings per day, according to the World Health Organization. Make sure they’re from all color categories to ensure a variety of plant nutrients. It also means whole grains, lean proteins and sweets and treats in moderation.

But as children grow and develop, it’s good to focus on some additional nutritional needs, too. Holiday offers some recommendations to ensure your kids are ready to learn.

A toddler plays with a bumble bee push toy on the hardwood floor of a home. An Atmosphere Sky Air Purifier is seen in the background.

Healthy food for toddlers, preschoolers

From ages 1 to 5, growth spurts largely drive a child’s appetite, Holiday said. Whether they appear to eat their own weight each day or hardly anything at all, it’s good to emphasize calcium and vitamin D for strong teeth and bones.

“If children are lactose-intolerant or not big milk drinkers, there are alternatives,” she said. “These include, lactose-free milk, soy or almond milks, sardines, tofu, yogurt, and low- or no-sugar cereals.”

And don’t forget fiber. “Parents and caregivers often forget about the benefits of fiber and including it in the diet even at an early age,” Holiday said. “It promotes a healthy gut and prevents constipation. Fruits and vegetables, legumes and whole grains are good starts to getting enough fiber.”

A young girl sitting at a desk playing with caps from Nutrilite Kids Superfood Smoothie containers.

Healthy food for kids

For children ages 6-11, the school cafeteria will expose children to a variety of food options across the nutritional spectrum. They will see the kid with the perfectly packed hummus and carrot sticks each day right alongside the one eating cold pizza and potato chips with a packaged snack cake for dessert.

This is where the phrases “Families are different,” and “Everything in moderation” come in handy while you continue to steer your child toward healthy choices that will fuel their bodies for academics, play and sports.

“Good sources of protein, whether from animal sources, legumes, eggs, milk, cheese, nuts and plain Greek yogurt are key to building a strong foundation,” Holiday said. “The body also needs healthy carbohydrates – limited sugar and increased fiber – and healthy fats.”

Healthy food for teenagers

Healthy eating remains important to give kids ages 12-19 the fuel they need to accommodate the transformation of their gangly frames into adult-like bodies. It also becomes even more of a challenge as young people juggle studying, sports, jobs and other afterschool activities.

“Some adolescents may begin using fast food and junk foods to meet these additional caloric needs,” Holiday said. “But those have little nutritional value and should be limited.”

Other teens may go to the other extreme and limit calories of any kind while striving for their ideal body image. That also limits their nutrition, Holiday said.

Two teen boys smile and talk at school lunch.

“Parents or caregivers should be aware of changes in their child’s food habits and choices and guide them accordingly,” she said.

Puberty is prime time for the development of bone mass in males and females, so foods rich in calcium and vitamin D should be consumed regularly, Holiday said. Fiber and macronutrients remain important, too, while complex carbohydrates should be the primary energy source. (That means whole grains and brown rice, not the simple, sweet-tasting processed concoctions that make up many teen diets.)

This is also the time when calorie and nutrition requirements start to differ for males and females, Holiday said. “Depending on activity level and growth, boys generally need slightly more calories and protein than girls at this stage, while females will need more iron to account for what is loss during menstruation.”

Asian girl sits on a couch starring intently at a phone or tablet with her healthy snack on the coffee table in front of her.

Filling the nutritional gaps

Focusing on a healthy diet loaded with colorful fruits and vegetables is the best way for children and teens to get the vitamins, minerals and plant nutrients they need each day. But sometimes it’s a struggle just to get them to the bus stop on time.

Consider help filling the nutritional gaps with nutritional supplements. Amway offers several Nutrilite™ products designed specifically for kids. Supplements are not a substitute for a healthy diet, but they can provide some peace of mind!

To learn more about Nutrilite Kids products formulated for children, visit the links below. And for more tips on nutrition, check out other blogs at Amway Connections.

To learn more about Amway, its brands and its products,
click on the website where you live:

United States


Dominican Republic

Some products may not be available in Canada or the Dominican Republic or may be sold under a different name.



  • Anuthama says:

    If a six year old child has chronic constipation can he be given the Amway fiber before bed time? What is the recommended age?

    • Amway Connections says:

      Hi Anuthama, children under 12 years of age or anyone with a medical condition should consult with a physician before using this product. Thanks for your question!

  • vinod says:

    Hi my girl is 14 years old & she is skinny and under weight. So pls guide which protein powder/ suppliment is use ful for her to get weight gain….
    From India

    • Amway Connections says:

      Greetings! Your doctor is the best person to advise you about your daughter’s diet. To learn more about what protein products we have available in your market, please visit Amway India or contact their customer service department. Thanks so much for your interest and good luck!

  • Raphael says:

    Hi I would like to know if all plant protein powder can take 13 year old

  • Siruste says:

    Hi, my son is 8 yrs old. Quite Skinny. Can he take Amway’s Nutrilite All Plant Protein Powder? Please tell me….

    • Amway Connections says:

      Hi Siruste, the best place to get your question answered is Amway Customer Service. They will be happy to help you! In the U.S., you may reach them at [email protected] or 1-800-265-5470. Good luck and thanks for reading!

      • Susan says:

        I want to know if it is good for for children under 5years years of age.

        • Amway Connections says:

          Hi Susan,
          Nutrilite™ Kids Chewable Concentrated Fruits and Vegetables is not intended for children under four years of age. Children ages 4-13 should consume 1 tablet, twice a day, preferably with a meal. Thanks for your interest!

  • Ramendra says:

    Dear sir ,
    I want to know the right Age for use All Plants protein powder , can I give to my child who is 10 years

    • Amway Connections says:

      Hi Ramendra, thanks for your question! Nutrilite All Plant Protein Powder may be consumed by children ages 12 and under upon consultation with their doctor, but it isn’t recommended for infants. Nutrilite does not do product studies on children under the age of 12 unless the product is specifically manufactured for children. In children, appropriate consumption of soy protein in quantities less than 25g per day is considered beneficial.

      If you have more questions, please contact Amway Customer Service at 1-800-253-6500 in the U.S. or 1-800-265-5470 in Canada. Thanks!

    • Pawan says:


      My son is 2 years old can I use kids concentrated fruits and vegetables chewables?

      Pawan Yadao

      • Amway Connections says:

        Hi Pawan, Nutrilite Kids Chewable Concentrated Fruits and Vegetables is not intended for children under 4 years of age. Thanks for your question!

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