Healthy eating for children

Why is healthy eating important for children?

Encouraging children to eat a nutritious, balanced diet from an early age can support their growth and development. A varied diet helps provide the energy and nutrients they need to learn, play, and stay healthy. Helping children understand and enjoy a range of foods can also encourage healthy eating habits as they grow.

In this video, we speak with nutritionist Charlotte Stirling-Reed, who answers your frequently asked questions on how, when and what to feed your children.

What does a healthy diet for children look like?

The term ‘healthy eating’ is very broad and encompasses a range of areas, including:

• enjoying a varied diet;
• having a healthy relationship with food;
• following the Eatwell Guide;
• encouraging appropriate portion sizes.

Enjoying a varied diet

All foods contain different nutrients, vitamins, and minerals.

To get all the nutrients they need, children should eat a varied diet with lots of different foods. Aim for three balanced meals a day and up to two healthy snacks. Use different protein sources in each meal and different varieties of vegetables.

Along with a variety of ingredients, it can be beneficial to introduce children to different cuisines. The same ingredient can taste very different depending on the way it is prepared and what other ingredients accompany it.

This can be an exciting way for children to learn about other cultures and learn the importance of trying different foods before deciding what they do or don’t like.

Having a healthy relationship with food

Helping children build a healthy relationship with food will foster a positive attitude toward eating in the long run. Try to teach them about food and nutrition (for example, where their food comes from) and get them cooking early on.

Often, we pass on how we feel about food to our children. So, to encourage healthy habits in children, you need a healthy relationship with food yourself.

Following the Eatwell Guide

Getting the right amount of food groups in their diet promotes health and wellbeing. The Eatwell Guide can be a helpful starting point for children aged two and over. It does not apply to children under two, who have different nutritional needs.

Understanding portion sizes for children

Get used to dishing up ‘me-sized plates’ instead of adult-sized plates, as this can encourage overeating. This might be a habit you picked up as a child, but try not to force your child to clear their plate if they are not hungry.

Food groups for children

Children need a varied, balanced diet to provide the nutrients they need for growth and development. We look at the main food groups and the role they can play in a child’s diet.

Fruit and vegetables

Aim to include at least five portions of fruit and vegetables every day. Portion sizes will differ depending on age, size and physical activity. As a rough guide, a portion of fruit and veg should be the size of your child’s palm.

Starchy foods

Children should have a source of starchy carbohydrates with their meals. Where appropriate, choose wholegrain varieties as these can provide more fibre and nutrients.

Protein

Protein is an important part of a balanced diet and is needed for children’s growth and development. You can get protein from animal products like lean meat, fish, milk, eggs, yoghurt and cheese. These contain all nine essential amino acids.

You can also get protein from plant-based foods like beans and pulses.

Dairy

Dairy products like cheese, milk and yoghurt give children a great deal of nourishment. They provide calcium, vitamins A and B12, and protein.

If possible, avoid flavoured yoghurts as these can be high in sugar – opt for natural or Greek varieties instead, adding some berries if extra flavour and texture is needed.

Fats and sugars

Children need some fat as part of a balanced diet. Unsaturated fats can be found in foods such as nuts, seeds, avocados, and oily fish.

Foods high in saturated fat, salt and free sugars, such as cakes, biscuits and pastries, are best eaten less often and in smaller amounts. Having too many foods and drinks high in free sugars can also contribute to tooth decay.

Salt

Children need less salt than adults, and the maximum recommended amount varies by age. Children aged one to three should have no more than 2g of salt a day, those aged four to six no more than 3g, and those aged seven to 10 no more than 5g. From age 11, the recommended maximum is 6g a day.

There’s no need to add salt to children’s food, and it’s worth checking food labels as many everyday foods already contain salt.

Drinks for children

Water and plain milk are good everyday drinks for children. Fruit juice and smoothies contain free sugars, so they should be limited. They aren’t recommended for babies under 12 months. For children aged five and over, limit fruit juice and smoothies to a combined total of 150ml a day and offer them with a meal to help reduce the risk of tooth decay.

All you can do is provide them with a balance of food groups as much as possible.

– Charlotte Stirling-Reed, baby and child nutritionist in What a nutritionist feeds her children

Healthy snacks for children

If your child is hungry between meals, some simple snack ideas include:

• fresh fruit
• vegetable sticks
• plain yoghurt with fruit
• toast or oatcakes
• crackers with cheese
• hummus with vegetable sticks.

Try to limit snacks that are high in sugar or salt, and check food labels when choosing packaged options.

How to help a child with fussy eating

If your child is a picky eater, it can be difficult to keep their meals healthy, balanced, and nutritious. While it can be really hard, it doesn’t often last forever.

It can take time for children to get used to new foods, so don't worry if they reject something at first. Offer small portions and try the food again another time, without pressuring your child to eat it.

Praise them for trying or eating something new, but avoid using food as a reward. Keeping mealtimes relaxed and eating together where possible can also help children become more comfortable with different foods.

Sometimes the amount of food can be daunting. Children like to feel the food, so preparing snacks that are quite ‘hands-on’ may encourage them further.

It is common for children to stick to what they know – if they like two types of food, it is likely they will ask for that every day. But don’t eliminate it completely; try to incorporate it with other foods in their meal.

For more inspiration, please see our lunchbox ideas page.

Helping them is a long-term labour of love.

– Dr Stephanie Fade PhD Dietitian, Director at Eating Mindset in Help! My child still won't eat.

Working with a nutritionist

Every family is different, and children will naturally differ in what they require nutritionally depending on age, weight and height. If you are concerned your child isn’t getting a fully rounded diet, you may benefit from professional support.

You can seek tailored advice from a nutrition professional who will look at your child’s diet and suggest helpful tweaks to help them get all the nutrients they need. They can also offer advice for fussy eaters and those with specific health concerns.

A nutritionist may be able to offer your child and family an individualised nutrition plan. This can make cooking for the whole family whilst prioritising nutrition even easier, as it takes into account each person's individual needs, likes, dislikes, and any special dietary requirements. 

Building healthy, sustainable eating habits and a positive relationship with food from an early age can help kids to feel more confident and comfortable in making good food choices. Working with a professional can give them an extra confidence boost, with guidance and information tailored to their needs.

All content displayed on Nutritionist Resource is provided for general information purposes only, and should not be treated as a substitute for advice given by your GP or any other healthcare professional.