The years between 8 and 15 are a time of enormous growth. Bones lengthen, muscles develop, hormones shift, brains mature and appetites often increase (sometimes dramatically!). It’s also a stage where children begin making more independent food choices — at school, at friends’ houses and during sport.
Getting the right balance of nutrients during this window helps support steady growth, learning, emotional regulation and physical performance. Here are the key nutrients to prioritise and how to include them in everyday meals.
Protein – for Growth, Muscles and Immunity
Protein supports muscle development, immune function and hormone production — all essential during puberty.
Great sources include:
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Lean meat and chicken
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Fish
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Eggs
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Greek yoghurt
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Milk
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Tofu and legumes
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Nuts and seeds
Children going through growth spurts may feel hungrier. Including a source of protein at every meal and snack helps with fullness, steady energy and muscle repair — especially for active kids.
Iron – for Energy, Concentration and Learning
Iron needs increase during late childhood and adolescence. This is particularly important for girls once menstruation begins, but boys also require adequate iron during rapid growth.
Iron supports:
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Oxygen transport in the blood
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Energy levels
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Brain development and concentration
Iron-rich foods include:
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Lean red meat
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Chicken and fish
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Lentils and chickpeas
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Iron-fortified cereals
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Spinach
Pair plant-based iron foods with vitamin C (such as citrus fruit, berries or capsicum) to improve absorption.
Low iron can show up as fatigue, pale skin, headaches, poor concentration or reduced exercise tolerance.
Calcium – for Strong Bones
Around 40–60% of adult bone mass is built during adolescence. This makes calcium one of the most critical nutrients during 8–15 years.
Calcium-rich foods include:
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Milk
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Yoghurt
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Cheese
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Fortified soy or almond milk
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Tofu (calcium-set)
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Canned salmon or sardines (with bones)
Weight-bearing activities like jumping, running and sport also help build strong bones alongside adequate calcium intake.
Vitamin D – for Bone Strength and Immunity
Vitamin D works with calcium to support bone development. It also plays a role in immune health and mood regulation.
Sources include:
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Safe sun exposure
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Oily fish
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Eggs
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Fortified dairy or plant milks
Many children and teenagers are low in vitamin D, particularly if they spend a lot of time indoors. If you’re unsure, speak with your GP or dietitian about testing.
Healthy Fats – for Brain Development
The brain continues developing well into adolescence. Healthy fats, particularly omega-3 fatty acids, support learning, memory and mood.
Include:
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Salmon and other oily fish
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Chia seeds
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Walnuts
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Flaxseeds
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Extra Virgin Olive oil
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Avocado
Highly restrictive, low-fat diets are not appropriate for growing children.
Fibre – for Gut Health
Fibre supports digestive health, stable blood sugar and long-term heart health.
Good sources include:
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Wholegrain bread and cereals
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Oats
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Brown rice, quinoa and wholegrain couscous
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Fruit and vegetables
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Legumes and beans
Encourage variety and exposure rather than pressure. Children may need to try foods multiple times before accepting them.
Zinc – for Immunity and Growth
Zinc supports immune function, wound healing and growth.
Sources include:
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Lean red meat
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Chicken
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Dairy
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Wholegrains
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Nuts and seeds
Children with very limited diets or sensory-based eating challenges may be at risk of lower zinc intake.
Practical Meal Structure for 8–15 Year Olds
A helpful framework includes:
Breakfast – Wholegrain + protein + fruit
Example: Oats with milk and berries, or wholegrain toast with eggs and fruit
Lunch – Protein + wholegrain + vegetables
Example: Chicken wrap with salad, or tuna and rice bowl
After-school snack – Protein + carbohydrate
Example: Greek yoghurt and fruit, cheese and wholegrain crackers
Dinner – Protein + vegetables + wholegrain or starchy vegetable
Example: Lean beef stir-fry with vegetables and brown rice
Growth spurts can mean bigger portions are needed at certain times. Appetite often fluctuates — this is normal.
What If Your Child Is a Fussy Eater?
Between 8 and 15, some children become more selective, while others expand their range.
If your child:
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Eats fewer than 20 foods
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Avoids entire food groups
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Is frequently fatigued
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Has slow growth
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Experiences anxiety around food
A dietitian assessment can help identify nutrient gaps and create practical strategies.
Take Home Message
The 8–15 year period is one of the most important windows for building strong bones, supporting brain development and establishing lifelong eating habits. Focusing on protein, iron, calcium, vitamin D, healthy fats and fibre — while maintaining a balanced, flexible approach — sets children up for healthy growth and performance.
If you’d like personalised guidance for your child’s nutrition, growth, sport performance or selective eating, Feed Your Future Dietetics is here to help. We provide evidence-based, practical support tailored to your child’s age, activity level and needs.
Reach out to Feed Your Future Dietetics to support your child’s growth with confidence.
