08/02/2023
The benefits of eating a variety of fruits and vegetables for a balanced diet for child's
What children eat and drink during their early years can affect their health for many years to come. General eating habits are formed in the first few years of life, so it is important to encourage your children to eat nutritious food.
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A healthy balanced diet for children
Children need a healthy balanced diet containing foods from each food group so they get a wide range of nutrients to help them stay healthy.
Children’s appetites vary depending on age, growth spurts, and how much activity they have done so it's important to provide appropriately sized portions.
Start small and if a child wants more, then offer it to them.
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Starchy foods
such as potatoes, bread, rice and pasta are a good source of energy, which is particularly important for children as they are very active.
They also contain fibre and essential vitamins and minerals, which are needed for growth and development.
Children should have a wide variety of foods from this food group and they should be offered at each meal time.
When offering children these foods, remember:
try to offer a wide variety of bread such as high fibre white version of bread, wholemeal, granary, tortilla, pitta and potato bread
wholegrain breakfast cereals and whole oats are a great way to start the day as they are a good source of energy, vitamins, minerals, and fibre - choose ones low in salt and avoid sugar-coated cereals as these can cause tooth decay and encourage children to develop a sweet tooth
Pasta, noodles and rice can be served at mealtimes, but avoid snack noodles as these are usually high in fat and salt - try using brown rice and wholewheat pasta
boil, mash or bake potatoes - choose oven chips instead of fried, or try homemade wedges
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Fruit and vegetables
You should encourage your child to eat five portions of fruit and vegetables a day.
They should eat a variety of fruit and vegetables as this will make sure they get the full range of vitamins and minerals.
A child-sized portion is roughly half of an adult portion or the amount that would fit in the palm of their hand.
Children should be encouraged to gradually increase the portion size to that recommended for adults.
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Protein providers
Children need protein and iron to grow and develop. Try to give your child one or two portions from this group daily.
Beans, pulses and lentils are good alternatives to meat, are low in fat and high in fibre, protein, vitamins and minerals.
Try adding these to dishes to add colour, flavour and texture such as casseroles, chilli or pasta sauces.
Nuts also contain protein, but whole nuts, including peanuts, shouldn't be given to children under five years of age in case they choke.
It's recommended that children eat two portions of fish a week, one of which should be oily fish, for example, salmon, sardines, mackerel or trout.
It's recommended that boys have no more than four portions of oily fish a week, and girls no more than two portions a week because oily fish can contain low level of pollutants that can build up in the body.
The health benefits of eating oily fish are greater than the risks, so do try and encourage children to eat fish regularly.
Eggs are a convenient alternative to meat and are extremely versatile. They can be scrambled, boiled, poached or made into an omelette.
Meat is a good source of protein, vitamin B12 and iron. A diet rich in iron will help prevent iron deficiency anaemia.
Processed meat (such as sausages, bacon, cured meat and reformed meat products) and chicken products are often a real favourite with children. They should be limited, as they are high in fat and salt.
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Dairy and alternatives
Dairy and alternatives are important during childhood as they are a good source of calcium, vitamins A and D, protein and fat.
Calcium is needed to help children build strong bones and for nerve and muscle function.
Vitamin D is needed to help absorb calcium and therefore plays an important part in strengthening bones.
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If your child has symptoms Anorexia, refusing to eat, Constipated, Bloating, Poor digestion, Malnutrition, failure to thrive
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