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Healthy eating for young children is different to the lower fat and high fibre diet recommended for the majority of adults in the UK.
The easiest way to give advice on the foods that will help make a healthy balanced diet is to divide them into five groups. Meat, fish and alternatives2-4 portions a dayThe products in this group includes meat of all kinds, whether fresh, canned or frozen, as well as meat products such as bacon, ham sausages and beef burgers; poultry; and fish, in all its forms including fish fingers! Milk and dairy foods2-4 portions a dayThis group includes all kinds of milk, whether fresh or UHT, cheese in all its many forms and varieties, yogurt and fromage frais.
It is recommended that children under two years old have full-fat milk, but after that they can have semi-skimmed if the calories and nutrients are supplied by other sources in a healthy, varied diet. While children shouldn't have a very low-fat diet, it's a good idea to try and get the balance of fats similar to that recommended for adults.
Vitamins and MineralsA good variety of foods in the diet should ensure children get all the vitamins and minerals they need.
Children can suffer from a variety of food allergies, some of which they may grow out of as they get older. It will help your child further if you try to encourage them to follow a healthy lifestyle and not just a healthy diet.
Unless you have consulted your GP or a dietician it is not recommended that young children are put on a low calorie diet. Younger children only have small stomachs and so won't be able to eat large amounts of food at any one time.
Appetite can vary quite a lot so take this into account if your child doesn't always eat as much as you'd like.


Encourage children to get involved in planning and preparing meals — it will help them form an interest in what they are eating and may mean they eat more of it. There are several things you can do to try and increase the appeal of vegetables to children. This quick and easy recipe is ready in under 30 minutes, making it perfect for a midweek family meal.
They need large amounts of calories and nutrients to meet their energy needs, for repair and maintenance and to fuel growth. They have relatively high requirements for energy, and most other nutrients too, and need concentrated sources of these to make up a well-balanced diet. They contain various vitamins and minerals that are essential for healthy growth and development, perhaps most importantly vitamin C. The main nutrient supplied by these foods is protein — essential for healthy growth and development of muscles. Keep sweets and chocolates for meal times only — banning them altogether does not usually work. Different foods are favourite at different times during childhood and as long as they continue to grow and develop there's no need to worry. Let them play in the garden with other children and they'll soon find fun ways to be active. This will end up being counter-productive as children will want them more and may end up swapping other foods at school for the foods you won't let them have.
Try and find their favourite way of eating them — some may prefer them raw and crunchy while others prefer them lightly steamed.


It can take up to 10 exposures to a new food for it to become familiar and for the child to get up all the courage to try it. Developing good eating habits in children early on will mean they are more likely to eat healthily as they grow up and reduce the risk of developing coronary heart disease and other illnesses in later life. Some of these may help prevent the occurrence of chronic diseases such as heart disease and cancer in later life, so establishing a good eating pattern of fruit and vegetables now will obviously reap benefits later.
In addition to this, they also provide some minerals such as iron in a form that can be used more easily by the body, as well as vitamins. If you are concerned however, you might like to consider giving your child a vitamin and mineral supplement. For example, if your child had a cow's milk allergy, you could be advised to use calcium enriched soya milk instead. With the advances in technology, many children are less active than they used to be, and this reduction in activity has been linked with the increasing number of children becoming overweight and obese. Vegetable soups, stir fries and pasta sauces with vegetables in are good ways of getting children to accept vegetables without realising it! Calcium and vitamin D are important for making the bones of growing children strong and healthy. Form a face out of salad or pizza, cut fruit and vegetables, bread or potatoes into stars, hearts or other shapes.



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