Nutrition

Food provides the building blocks the body needs to grow, repair, and function. Consistent, balanced nutrition can help support both physical and emotional wellbeing.

• Supports growth and development
• Helps maintain steady energy levels
• Supports the immune system
• Contributes to overall health and wellbeing

Rather than focusing on strict rules, a balanced approach to nutrition can help children feel their best while supporting long-term health.

A balanced diet includes a variety of foods that support growth, energy, and overall health. Rather than focusing on specific “superfoods,” it’s more helpful to think about building meals that include a mix of nutrients over the course of the day.

Some foods may be especially helpful in supporting overall wellbeing and maintaining steady energy levels.

Omega-3 rich foods
Omega-3 fatty acids are known for their anti-inflammatory properties and may help support joint health. These foods include salmon, flaxseed and walnuts.

Colourful fruits and vegetables
A variety of brightly coloured produce provides antioxidants that help protect the body’s cells and support the immune system. Fruits and vegetables are rich in antioxidants.

Calcium and vitamin D-rich foods for bone health
Foods like dairy products, fortified alternatives, leafy greens, and eggs help support strong bones—especially important for children experiencing inflammation or reduced mobility.

Staying well hydrated
Hydration supports energy, focus, and overall body function. Drinking water regularly can also help reduce fatigue and support joint health.

Lean proteins
Sources such as chicken, fish, beans, eggs, and tofu help support growth and repair

These foods don’t need to be perfect or present at every meal—small, consistent choices can add up over time. Focusing on a variety of these foods over time helps support balanced nutrition and overall wellbeing.

There is no need for strict elimination. Instead, some families choose to be more mindful of certain foods and how they may affect energy, mood, or symptoms over time:

Highly processed foods
Often low in nutrients and higher in additives, salt, and unhealthy fats. These can contribute to lower overall diet quality when eaten frequently.

Excess sugar
High sugar intake can lead to energy spikes and crashes, which may affect mood, focus, and fatigue levels.

Sugary beverages
Soda, juice drinks and sports drinks can add significant sugar without providing lasting energy or nutritional value. Water or milk are better everyday options.

Individual trigger foods
Some children may notice certain foods seem to increase discomfort, bloating, or fatigue. These can vary widely from person to person.

Each child is different—patterns over time are more helpful than focusing on any single food. Paying attention to how the body responds can help guide balanced, flexible choices without creating unnecessary restriction.

Some children and youth may benefit from supplements, depending on their individual needs, diet, and medical guidance. Supplements can help fill nutritional gaps, especially when appetite is affected or certain nutrients are harder to get through food alone.

Common examples include:

Vitamin D
Supports bone health and immune function—often recommended in Canada due to limited sun exposure.

Calcium
Important for building and maintaining strong bones, particularly during periods of growth.

Omega-3 supplements
May help support overall health and play a role in managing inflammation.

Always consult with a healthcare provider before starting any supplements. They can help determine what is appropriate, safe, and effective based on the child’s specific needs and treatment plan.

A well-rounded approach to nutrition supports energy, growth, and overall wellbeing. Rather than focusing on strict rules or specific diets, the goal is to build flexible, sustainable habits that can be maintained over time.

For children and youth living with rheumatic disease, balanced nutrition can also support the body’s response to inflammation and help maintain consistent energy throughout the day.

Part of a balanced approach typically includes:

A variety of fruits and vegetables
Provide important vitamins, minerals, and antioxidants that support the body’s overall health and immune function. Aim for a range of colours across the day.

Whole grains
Foods like oats, brown rice, and whole grain breads offer sustained energy and help prevent energy crashes.

Lean proteins
Support muscle strength, growth, and repair—especially important for active, growing children and youth. Lean proteins include poultry, fish, eggs and legumes.

Healthy fats
Help support brain development and may play a role in managing inflammation. Healthy fats include olive oil, nuts, seeds and avocado.

Regular meals and snacks
Eating consistently throughout the day helps maintain stable energy levels, supports focus, and prevents fatigue.

Healthy eating focus areas:

Balanced meals with a variety of nutrients
Aim to include a mix of whole foods at each meal — proteins, whole grains, healthy fats, and fruits and vegetables. This supports steady energy, growth, and overall health.

Staying hydrated throughout the day
Proper hydration supports energy, concentration, and overall wellbeing. Water is the best everyday choice.

Consistent meal routines
Regular meals and snacks help prevent energy dips and support daily routines, especially during school and activities.

Supporting growth and development
Children and youth need adequate calories and nutrients to grow. Focus on nutrient-dense foods rather than restrictive diets.

Listening to the body
Appetite and energy levels may change. Flexibility — such as smaller meals or adjusted food choices — can help maintain nutrition without added stress.

Consistency matters more than perfection. Small, sustainable habits can make a meaningful difference over time.

For more detailed guidance on nutrition, sleep, and overall wellness, the following trusted organizations offer evidence-based information and practical tools for families, youth, and care providers.

Related nutritional resources are here for you.