Common Myths About Kids Nutrition - Debunked

When it comes to children's nutrition, there’s a lot of information out there. Unfortunately, not all of it is accurate. From picky eating habits to food fads, it can be tricky to separate fact from fiction. Let’s debunk some of the most common nutrition myths about kids and set the record straight!

Myth 1: Kids Need to Eat From All Food Groups Every Day

While offering your child a balanced diet is ideal, don’t stress if they don’t hit every food group daily. Kids’ appetites fluctuate daily based on their activity level, mood, or growth spurts. It’s better to look at their nutrition intake over a week rather than each day. Offering a variety of foods ensures that your child gets the nutrients they need over time. Instead of focusing on daily quotas, aim to provide a balanced array of options across the week.

Myth 2: Kids Who Don’t Eat Vegetables Will Be Malnourished

Vegetables provide essential vitamins, minerals, and fibre, but kids who are reluctant veggie eaters aren’t automatically at risk of malnutrition. Many of the nutrients found in vegetables can also be found in other foods, like fruits, grains, and even fortified products. Encouraging a variety of foods and being creative with veggie preparation can help improve intake over time, but if your child is avoiding veggies, you’re not failing them nutritionally.

Myth 3: Sugar Makes Kids Hyperactive

This myth has been around for decades, but there’s no solid scientific evidence to prove that sugar causes hyperactivity in children. Research shows that while kids may get excited during special events (often accompanied by sugary treats), the excitement, environment, or lack of sleep usually drives their behaviour, not the sugar itself. That said, excessive sugar intake isn’t ideal for health, so moderation is still key.

Myth 4: If a Child is Picky, You Should Give Them the Foods They Want

It’s easy to give in to demands for pasta or chicken nuggets daily, but this reinforces picky eating habits and doesn’t expose children to a wide range of nutrients. Instead, offer a variety of foods at each meal and encourage them to try new things without pressure. Patience is key—children might need multiple exposures to a food before deciding to like it. Continue offering healthy choices without making mealtime stressful.

Myth 5: Milk is the Only Source of Calcium Kids Need

While milk is an excellent source of calcium, it’s not the only one. Children can get calcium from dairy products like cheese, yoghurt and non-dairy sources such as fortified plant-based milk (almond or oat), leafy green vegetables, tofu, and seeds. If your child is lactose intolerant or simply doesn’t enjoy dairy, rest assured that there are plenty of other ways to meet their calcium needs.

Myth 6: Kids Should Never Eat Junk Food

Banning junk food entirely can sometimes make children more fixated on it. Instead, teaching kids how to enjoy all foods, including treats, in moderation is a healthier long-term strategy. Junk food can be part of a balanced diet when consumed occasionally. The key is to focus on healthy eating habits overall rather than labelling foods as “good” or “bad.”

Myth 7: Carbs Are Bad for Kids

Carbohydrates are essential for growing children as they provide the primary source of energy. The key is choosing healthy carbs, such as whole grains, fruits, and vegetables, over processed carbs, like sugary snacks and white bread. Carbs fuel kids' bodies and brains, helping them stay active and alert, so don’t hesitate to offer healthy carbs at mealtime.

Myth 8: Kids Supplements Don’t Really Work

While children with a balanced diet can get enough nutrients from food, supplements can certainly fill nutritional gaps for kids who either require certain vitamins for their health condition or are on a special diet. While the key is to encourage a variety of whole foods—vegetables, fruits, grains, and protein sources, many families find themselves in situations with picky eating or specific dietary restrictions. This is where vitamins can provide great support and are often recommended by GPs.