Comparing Macronutrients, Micronutrients, and Phytonutrients

As a parent, you’re always trying to ensure your kid is getting the proper nutrients, but what are the different types of nutrients, and why are they so beneficial for a child’s growing body? To help us help you, we went to the expert and spoke with kids’ dietitian Kacie Barnes, MCN, RDN, LD.

Macronutrients

Macronutrients are carbohydrates, protein, and fat—the three types of nutrients that make up the majority of our diet and that we need in substantial amounts. “Most foods contain a mixture of all three macronutrients,” explains Barnes, “but we group foods according to which is the predominant macronutrient included.” An example is bread, that we think of as a carbohydrate, but it also contains some protein and a small amount of fat.

Benefits of Macronutrients

Carbohydrates are the body’s preferred source of energy. This is because, “our bodies break down carbs and turn them into energy most efficiently,” says Barnes. You find carbs in foods like grains (pasta, bread, rice), fruits and veggies, potatoes, and beans/legumes. She notes that many foods are made up of at least some portion of carbohydrates.

Related Reading: The Importance of Carbs for Kids

“Protein is vital in the body for building and repairing muscle,” shares Barnes, “as well as aiding in many other bodily functions like creating enzymes and hormones.” Some of the main protein-rich foods include animal sources like meat, seafood, eggs, and dairy products, as well as non-animal sources like legumes, nuts, seeds, and whole grains.

Related Reading: The Importance of Protein for Kids

Fats are important for brain development, cellular health, energy, and hormones. Some examples of dietary fat include avocado, whole milk dairy, olive oil, nuts, and seeds.

Related Reading: The Importance of Dietary Fats for Kids

Something important to remember is that one macronutrient is not more important than the others. “We need all of them (carbohydrates the most),” says Barnes, “and eating a variety of foods can help make sure we get all the benefits from all the macronutrients.”

Micronutrients

Barnes defines micronutrient as a category that encompasses vitamins and minerals that are found in foods. “When we talk about micronutrients,” she says, “we’re most often referring to vitamins and minerals.” While we do need micronutrients in smaller quantities than macronutrients in our diet, we still need them.

Related Reading: What Vitamins and Minerals Do Kids Need?

Benefits of Micronutrients

“Vitamins and minerals often act as cofactors in a lot of different bodily processes,” Barnes explains, “which means that they need to be present in the body in adequate amounts for certain bodily functions to happen efficiently.” Deficiencies in vitamins and minerals can manifest in different ways, including lack of energy, poor digestion, and sleep problems. “Fruits and vegetables are loaded with micronutrients,” she continues, “so I always tell parents to try to serve a variety if possible.”

Phytonutrients

Phytonutrients are a type of micronutrient. These are different from vitamins and minerals, and they are found primarily in plant-based foods. “Phytonutrients are essentially naturally occurring chemical compounds that have beneficial effects on our bodies.” Barnes explains. “They are compounds like carotenoids, isoflavones, flavonoids, anthocyanins, and others.”

Benefits of Phytonutrients

Different phytonutrients can be helpful in different ways—they can act as antioxidants and  they can boost the immune system. “We are just starting to understand more about these compounds and their beneficial effects,” Barnes tells us, “but for now, we know that eating a range of plant-based foods can help ensure we’re reaping the benefits of different phytonutrients.”

Fun Fact: Phytonutrients are responsible for the vibrant colors we see in certain foods like red tomatoes, purple grapes, and green kale.

How To Ensure Kids Get Macronutrients, Phytonutrients, and Micronutrients

Variety is your friend, as well as finding food options and sources of nutrients your child actually likes. “For example,” Barnes says, “most kids have an easy time with carbohydrates, but protein foods can sometimes be a little harder for some kids to like.” Protein foods are important for their micronutrients, too, like iron and zinc.

“To get enough micronutrients,” Barnes suggests, “regularly serving fruits and vegetables of all colors is the number one goal. Different colored fruits and vegetables are richer in different nutrients, so try to change up what you buy and serve.” Smoothies (and pouches) can be a super helpful way to get a variety of micronutrients, and they’re an easy sell for most kids.

What else can parents do to help support nutrient-rich diets?

“If you’re serving 3 meals and (at least) 2 snacks a day and offering variety in your child’s diet,” Barnes assures, “you’re doing a great job making sure your child is set up for success.” The goal is to aim for including a protein, carb, healthy fat, fruit or veggie at every meal. But, of course, life happens, and nobody expects perfection! “This won’t always be a possibility,” says Barnes, “so the more you are able to offer balanced meals, the more likely they will get everything they need.”

If you have a picky eater or are facing other feeding challenges, there are things you can do! One tip Barnes shares is to blend up frozen veggies and cottage cheese or cooked red lentils into pasta sauce to add both some macronutrients and micronutrients to a food they already like. Additionally, she suggests packing nutrients into homemade smoothies by using full-fat dairy, extras like chia seeds and flax seeds, and sometimes even a quarter scoop of protein if you feel like your child needs it. Be mindful of snacking, too, and try offering things that have a good ratio of macronutrients and micronutrients. That’s a huge win.

If the picky eating persists and you’re worried your child is missing some micronutrients, Barnes recommends talking with your child’s pediatrician and maybe incorporating a multivitamin. “Not every child needs a multivitamin,” notes Barnes, “but they can be helpful—especially for picky eaters who might have larger gaps in their diet.”

So, variety is the name of the game to ensure your child is getting the proper nutrients. As well as offering the rainbow of foods. It’s very likely these are things you’re already doing, or perhaps you need to make a few small tweaks at mealtime to set your kiddo up with a balanced, nutrient-packed diet.