Daily Portion Guide: How Many Nuts & Seeds Should Kids Eat?

Introduction

When it comes to how many almonds or other nuts to feed your child, the answer is more than you think. 

They're a nutritional powerhouse, packing protein, healthy fats, vitamins, and minerals that are vital for growing bodies. But too little, and they'll miss out on those essential nutrients, and too much can cause a tidal wave of calories and digestive discomfort. 

Why Nuts and Seeds Matter for Growing Children? 

The reasons why nuts and seeds matter for growing children include the following:

1. High quality protein:

Well-known for their high-quality protein, nuts play a huge role in muscle growth and repair. They're chock-full of omega-3 fatty acids that, in particular, support brain development in school-age children, juggling homework and absorbing new information. Almonds are rich in vitamin E, that shields cells from damage and can be found in Sunflower seeds, giving an added boost to keep those cells thriving. 

2. High in fiber:

Seeds like chia, flax and pumpkin offer lots of fiber for healthy digestion, and are fortified with zinc that helps in fending off colds and infections. The iron is fantastic for combating anemia, and magnesium supports bone growth, better sleep patterns and makes them an even more calming snack. 

Unlike empty calories of processed snacks, nuts give consistent energy without the crash. What’s more, they’re also the snack of choice for children who are always on the move because they can be relied on to sustain their energy during school, playtime and sports. 

Also read: 5 surprising benefits of cashew nuts

Age-Based Portion Guidelines for Kids:

1. Toddlers:

The toddler age range, 1-3 years, is different to other ages, with toddlers being at risk of choking from whole nuts, so it’s recommended to serve them finely ground, or as nut butter, so chewy and manageable. 

Recommended portion guidelines: This includes 1-2 tablespoons of nut butter, or 1 tablespoon of finely chopped almond flour every day. 

For these tender years, consider beginning to spread thin nut butter on toast, or mixing ground almonds into oatmeal or yogurt. New tastes should be introduced gradually, and so should be mindfully, and totally smooth to avoid any choking hazards.

They can start eating small, finely chopped pieces under close supervision, but some say hold off until they're five, when introducing nuts to 4-5 year olds. 

2. Preschoolers (4-5 Years)

Coming hustling over up to the age of five, the recommended amount of chopped nuts or nut butter is about 2-3 tablespoons a day weighing in at roughly 15-20 grams. 

Think 8-10 almonds, 6-8 cashews or 10-12 peanuts all chopped into teeny pieces. Serve them up as a mid-morning snack or mix them into meals, for example, sliced almonds on cereal, crushed walnuts in muffins, and teeny cashews in homemade trail mix all work well. 

3. School-age children (6 to 12 years):

Kids aged six to twelve have lots more energy and can safely crunch on whole nuts, provided they chew them thoroughly. The bigger kids need more calories to fuel their active lifestyles and growth spurts, so their recommended portion is quarter cup or thirty-five grams of mixed nuts and seeds every day. 

This is roughly equivalent to fifteen to twenty almonds, twelve to fifteen cashews or two tablespoons of mixed seeds, and you can divide it up into two snacks, one for school and one for after school, changing it up between almonds, walnuts, cashews and pistachios to keep things interesting. 

4. Teenagers:

Teenagers aged thirteen to eighteen need lots of nutrition to fuel their rapid growth, hormonal changes and physical activity. Their portions are almost adult-sized, and they can have anywhere from a third to a half cup of mixed nuts and seeds every day. 

Super active teenagers involved in sports may need the bigger end of that range, so get about two hundred and fifty calories and loads of other good stuff to keep them going, helping with their schoolwork, brain development, and muscle building from sports. 

Also read: Flax seeds vs Chia seeds: Which is better for Weight Loss? 

Children Seeds Intake: How Much Is Right?

1. Chia seeds: Now, coming to seeds, chia seeds are basically for the little ones, who can have one to two teaspoons up to the age of eight, one tablespoon for older kids and teenagers. Always soak chia seeds in water before feeding them to stop choking hazards and make them more digestible. 

2. Flax seeds: Flax seeds need grinding to be used, otherwise they pass through the body undigested. A teaspoon to two teaspoons a day for the little ones, one tablespoon for the bigger kids.

3. Pumpkin seeds: One to two tablespoons for six to twelve year olds, two to three for teenagers. 

4. Sunflower seeds: Regarding getting a good dose of zinc and magnesium for your children, sunflower seeds are one of the best options, with 1-2 tablespoons recommended for younger kids and 2-3 for teenagers. 

5. Sesame seeds: Sesame seeds, with their high calcium levels, are great in sweet and savant dishes, and can be sprinkled on top of your kids' food in 1-2 teaspoons quantities. 

Well-known for their boring diet, children benefit from a mix-up of different seeds every week, ensuring they get all of the vitamins they need and won't get sick of what they're eating. 

Smart Ways to Serve Nuts and Seeds:

As a rough guide, different age groups can handle different types of nuts and seeds. 

1. Toddlers: 

Toddlers from one to three years can only manage smooth almond butter, cashew butter, finely ground sunflower seeds, and tahini paste, as anything chunkier is too much for them. 

2. Four-five year olds:

Four to five year olds can handle finely chopped almonds, small cashews, ground walnuts and chia seeds which can be added to their meals.

3. Six-twelve year olds: 

Six to twelve year olds get a lot of variety from whole almonds, walnuts, cashews, pistachios, pumpkin seeds and sunflower seeds. 

4. Teenagers:

Teenagers can eat all of these too, plus have the option to add Brazil nuts in moderation, as they are high in selenium. Pecans, macadamia nuts, hemp seeds are good for them too, adding a protein kick. 

Raw or very lightly roasted are your best bets for kids’ nuts, anything too salty or sugary isn’t healthy for them. Organic options will also cut down on pesticide exposure when you can afford them. 

Practical Tips for Serving Nuts and Seeds to Kids

1. Make it fun:

Coming up against the challenge of getting your child to eat their daily nut fix, think about adding them to colourful trail mixtures with dried fruits and other seeds, or using cookie cutters to cut nut butter sandwiches into shapes. You can also let them build their own yoghurt parfaits, adding nuts as the toppings.

2. Hide them cleverly 

You could also try blending cashews into pasta sauces for a silky texture, adding ground flaxseed to meatballs and burgers, mixing almond flour into pancake batter, and stirring sunflower seed butter into smoothies.

3. Pair with favorites:

Pair them with their favourite foods, apple slices go well with almond butter, pumpkin seeds in a lot of soups, crushed nuts on ice cream and so forth. 

4. Create routine:

Regular snack times, pre-cut containers for on-the-go, will help you stay on track.  

5. Storage matters:

For storing nuts, airtight containers in the fridge can keep them fresh for up to six months and freezing can keep them even longer without losing any of their nutritional value. 

Mistakes Parents Should Avoid

Some of the mistakes parents should avoid include the following:

1. Over-portioning:

Parents often make the mistake of over-portioning, cutting down on the appetite and causing stomach discomfort. 

Flavored varieties of nuts with honey, chocolate or high amounts of salt contain unnecessary sugars and sodium, and will basically ruin the good effects of the nuts for kids. 

2. Ignoring texture safety:

Coming across as careless, people who give whole nuts to children under four years old put them at risk of choking. Children can’t chew and breathe at the same time, so it’s never a good idea to skip this rule. 

3. Choosing flavored varieties

Nuts shouldn’t be used as a replacement for vegetables, fruits, whole grains, and lean proteins in a meal, nor should they be used as a quick fix to fatten someone up. 

4. Replacing meals with snacks:

Buying in bulk and not planning ahead, leads to rancid nuts and wasted money. Purchase a quantity that you'll definitely eat within two months. 

Safety First: Allergies and Choking Prevention

Nut allergies are quite rare, affecting about 1-2% of children, but can be life threatening. 

When introducing nuts to your baby, medical guidelines suggest doing it around six months old, and then gradually adding one new nut type at a time, allowing three to five days in between. 

Watch out for any signs of an allergy like hives, facial swelling, breathing problems, vomiting and diarrhoea, if any of these appear, you must stop immediately and see a doctor. 

To stop kids from choking on nuts, don’t give them whole nuts until they’re at least four years old. 

Teach them to sit down when eating, chew slowly and don’t talk while eating. If your child is allergic to one type of nut, seeds can be a good substitute, sunflower seed butter, pumpkin seeds and tahini are all nutritious and work well in place of regular nuts.

Sample Daily Meal Plans

For a 7-Year-Old:

• Breakfast: Oatmeal with 1 tablespoon sliced almonds and 1 teaspoon chia seeds

• Lunch: Sandwich with 1 tablespoon pumpkin seeds on the side

• Snack: 10 cashews with apple slices

• Dinner: Grilled chicken with vegetables sprinkled with 1 teaspoon ground flax

Total: Approximately 30 grams—perfect kids nuts portion for this age

For a 14-Year-Old:

• Breakfast: Smoothie with 2 tablespoons almond butter and ground flax

• Lunch: Salad topped with 2 tablespoons sunflower seeds

• After-School Snack: Trail mix with 15 almonds and 1 tablespoon pumpkin seeds

• Dinner: Stir-fry with crushed cashews

Total: Approximately 45 grams—ideal for active teenagers

Conclusion:

When discussing serving kids, the recommended portion size of nuts and seeds can be made relatively straightforward. 

One tablespoon is suitable for toddlers, 2-3 for preschoolers, a quarter cup for school-age children, and one third to half a cup for teenagers, but as you introduce these to your kids' diet consider the age. 

Variety is also key and so it's best to ensure that you're mixing and matching different types of nuts and seeds in your children's meals. Since some types can cause choking in children or pose an allergy threat, safety needs to be your top concern.

Coming from a position of authority as a caregiver, you can establish nuts and seeds as an integral part of balanced meals that consist of, fruits, veggies, whole grains, and proteins and if you stick to that formula, you'll be providing all the necessary fuel for your child's growth, brain development and well-being and teaching them a healthy eating pattern that they'll carry into adulthood.

FAQ:

1. Can kids eat nuts every day? 

Regarding kids and nuts, daily consumption in moderation is perfectly fine, and in fact, provides a consistent source of nutrition. 

2. What if my child doesn't like nuts?

If a child doesn't like nuts, different types, textures, and preparations may be what is needed, and nut butters, ground versions, or baked goods can be much more palatable. 

3. Are roasted or raw nuts better? 

Raw and roasted nuts have their own set of benefits, and although raw retain a lot more nutrients, light roasting does make it easier for the body to absorb. Heavy roasting and oil roasting aren’t recommended. 

4. How do I know if portions are too much?

You should be able to tell if your child has had too much of a particular nut by reduced appetite at meals, stomach discomfort, and unwanted weight gain.