Glossary · Nutrients
Macronutrient
The three nutrients the body needs in large amounts: protein, carbohydrates and fat, which all bring energy for growing. Children need all three, and young children, especially under 2, need plenty of energy from fat, so low-fat versions of foods aren't meant for them.
What each one looks like on a plate
- Protein: eggs, beans, lentils, tofu, fish, chicken, meat, yogurt and cheese.
- Carbohydrates: bread, rice, pasta, oats, potatoes, fruit, and starchy vegetables like corn and peas.
- Fat: avocado, olive oil, thinly spread nut butters, full-fat yogurt and cheese, and oily fish like salmon.
You don't need to count
Children don't need their macros tracked. Most meals carry all three when the plate has a grain or starchy food, a protein food, and a fruit or vegetable, with a little fat in the cooking or on top. Lentil soup with bread, a cheese omelet with toast, or rice with salmon and peas already cover the set.
Fat matters for young children
Babies and toddlers, especially under 2, need plenty of energy from fat to grow. That's why full-fat yogurt and cheese are the usual choice at this age, and why there's no need to trim fat from their meals. Fat also helps the body take in some vitamins. Low-fat and diet versions of foods are made with adults in mind, not little ones.
Look at the week
Some days lean heavily on bread and pasta, especially in a picky phase. That's normal. Look at the week as a whole and keep putting a protein food and some fat on the plate at most meals. Snacks count too: pairing two foods, like fruit with yogurt or crackers with cheese, brings in more than one at a time.
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References
Related terms
Miriel uses this concept across food scans, meal plans, and AI Coach responses where it is relevant to a child's profile. For the underlying clinical and scientific basis, see the research page.