“What nutrients are my kids missing and how can I make sure they get them?” This is one of the most common questions Nishta Saxena, registered dietitian and family nutritionist, gets asked by her clients. “Parents I meet with are always concerned if their kids are growing and developing okay and, obviously, nutrition is such a huge part of that”.
So, we’re going to break down the top 5 nutrients kids often miss for you here, with tips on how to close those gaps.
1. Fibre
Why it matters:
Fibre is so important, yet most children in North America don’t get enough of it. Fibre helps keep digestion on track, helps slow down blood sugar spikes for long-lasting energy, and can even impact mood regulation.
Why kids miss it:
Highly processed foods strip out natural fibres. Also, children often do not eat enough fibre-rich fruits, veggies, legumes, and whole grains.
Where to find it:
- Beans and lentils
- Whole grains
- Berries
- Apples with the skin on
- Flax and chia seeds (ground or soaked is best)
Tip: Our Mini Waffle Crisps are high in fibre from superfood beans, whole-grain oats and ground flax seeds!
2. Iron
Why it matters:
Iron is a crucial nutrient for proper development and is the #1 nutrient deficiency worldwide in kids. Iron helps carry oxygen through the blood to the brain, heart and muscles. Low dietary iron can cause fatigue, irritability, poor attention span, and, if prolonged, growth and developmental issues.
Why kids miss it:
Many young kids don’t eat enough heme-rich animal protein, or iron-rich plant foods, and pickier eaters may avoid these iron-rich foods altogether.
Where to find it:
- Beans and legumes
- Fortified whole-grain cereals
- Tofu and tempeh
- Cooked spinach
- Dried apricots
Tip: Pair iron-rich foods with vitamin C (like from fruit) to help with absorption.
3. Vitamin D
Why it matters:
Vitamin D supports healthy bone development and strong immune systems, which is especially important in those fall and winter months of cold and flu season.
Why kids miss it:
In Canada, people can’t really get the amount of sun they need to produce enough Vitamin D, especially in the fall and winter months.
Where to find it:
- Fortified dairy or plant milks
- Fatty fish, like salmon, mackerel and sardines
- Egg yolks
- Supplements (ask your pediatrician or dietitian)
4. Healthy Fats (especially omega-3s)
Why it matters:
Healthy fats are a must for proper brain and nervous system function. Polyunsaturated, monounsaturated and Omega-3 fats are all required, but Omega-3 fats, in particular, are essential to get from the diet because we can’t make them in our bodies.
Why kids miss it:
Sources rich in omega-3s like fatty fish and ground flax seeds are foods that many kids either don’t eat often or may avoid altogether.
Where to find them:
- Ground flax and chia seeds
- Walnuts
- Fatty fish, like salmon and sardines
- Avocado
- Olive oil
5. Calcium
Why it matters:
Calcium is essential for proper bone and teeth development – especially during childhood growth spurts.
Why kids miss it:
Many kids today drink and eat less dairy than in the past for a variety of reasons, and selective eaters may not get enough calcium from food alone.
Where to find it:
- Dairy-based yogurt, kefir, cheese, milk (or fortified plant milks)
- Cooked leafy greens like kale and bok choy
- Almonds
- Calcium-set tofu
- Fortified cereals
Final Thought:
“It can feel overwhelming to parents to give their child proper nutrition. Your child doesn’t need a “perfect” diet – just consistent, nutrient-rich foods in kid-friendly ways. Consistent use of snacks that combine at least two foods groups, and offering balanced meals made with whole-food ingredients can help bridge gaps.”
Nishta Saxena, Registered Dietitian and Family Nutritionist, enthusiastically recommends Mini Waffle Crisps to her clients (and happily serves them to her own family). “These snacks are packed with key nutrients I would want to see in every family’s diet. Compared to other convenient snacks on the market, these literally tick all the boxes – they are nutritious and delicious… without all the unwanted stuff!”
