 1. Fruit and vegetables
Aim for five-a-day – this advice is well known to everyone. We should all aim to eat at least five portions of fruit and vegetables every day as they are good sources of vitamins, minerals and fibre. It does not matter whether they are fresh, tinned, frozen, cooked, juiced or dried. As they are low in calories, they make an important and healthy addition to any diet. Try to tempt your child with a selection of fruits or vegetables to add colour and appeal to meals. Potatoes do not count under fruit and vegetables. A recent government survey on the diet and nutritional habits of children between the ages of 4 and 18 found that, on average, children ate less than half the recommended five portions of fruit and vegetables per day and that one in five children do not have any fruit at all.
What is a portion? These are adult portions but many older children may be able to manage these amounts. A handful is a useful guide and whatever size the hand is, the amount will be proportional.
- 7 cherry tomatoes
- 1 medium fruit, for example banana, apple or orange
- 2 small fruits, such as satsumas
- I dessert bowl of mixed salad
- 1 large slice of pineapple or melon
- 1 small tin (about 200g) of fruit
- 1 corn on the cob
- A handful of grapes or two handfuls of cherries or berries
- 1 serving (about 100g) of vegetables (raw, cooked, frozen or tinned)
- 1 heaped tablespoon dried fruit
- 150ml glass of fruit juice (only 1 counts towards each day’s quota)
If you are concerned whether you are getting the correct amount of nutrients from fruit and vegetables, add some colour to your life! Many nutritionists recommend eating something green, something red and something citrus every day to guarantee a good mix of vitamins and minerals. This is a good tip, too, to make it more appealing to children
 2. Bread, cereals and potatoes
Carbohydrate-rich starchy foods, such as cereals, bread and potatoes, should form the basis of your child's diet. They are the body’s main source of energy and contribute fibre, B vitamins (important for everyday body maintenance and functioning), iron and calcium to the diet. This important food group includes rice, pasta, noodles, chapattis, and tortillas, as well as sweet potatoes, yams and plantains. For extra fibre, try changing to wholemeal, wholegrain or brown bread, wholemeal pasta or brown rice. Apart from potatoes, all the foods listed in this group started life as a grain, such as wheat, rye, corn, rice or barley. Potatoes and grains are very healthy and filling; however, it is even healthier to choose unrefined versions of these foods over refined versions. Nutritionists recommend that the bread, cereals and potatoes group makes up the bulk of your diet - roughly 47 to 50 per cent. They also suggest that your diet includes 18g of fibre every day.
 3. Meat, fish, eggs and alternatives
Protein plays an essential role in building and repairing your body. Meat, poultry, fish, eggs, beans, peas, lentils, soya, and nuts are good sources of protein, as well sources as vitamins and minerals, which are all important for growth.
Choose lean meat, trim off any visible fat and remove the skin from chicken. Be sure that fish appears regularly on your child's plate. Oil-rich fish, such as mackerel, sardines or salmon should be included in salads, sandwiches or other meals, as they contain essential fatty acids.
Red meat, especially beef, is an excellent source of iron. If your child does not eat meat, then giving them a glass of orange juice with their meal will help to absorb iron from foods other than meat.
Health professionals recommend that 10 to 15 per cent of your diet is comprised of protein. The need to eat protein daily is worth emphasising because your body cannot store it.
 4. Milk and dairy
This group of foods includes milk, cheese, yoghurt and fromage frais. It does not include butter, margarine or cream, which belong with fats and sugars. Food in this group contains many different nutrients and is especially important for providing children with calcium. Whole milk is a good source of protein, fat soluble vitamins A, D and E, and water soluble vitamins, notably vitamin B2 (Riboflavin) and B12. It is also a great source of minerals, especially calcium, magnesium, phosphorus, potassium and zinc. Calcium is required for healthy bones and teeth.
Skimmed milk should not be given to children under five years of age, and semi-skimmed milk should not be introduced into your child's diet until they are at least two years old. The Dairy Council recommends that children eat three portions of dairy products each day. A portion is a glass of milk, a small piece of cheese or a pot of yogurt.
 5. Fats and sugars
Children need fats to maintain a healthy skin and nerve function. Milk, cheese, yoghurt, meat and oily fish should be the sources of fats, not cakes and biscuits. Fat is an important contributor to health, but should be eaten sparingly. Fats play an important role in making food palatable, but it is best to limit the times you fry, or roast, and to use the least amount of fat or oil necessary. The type of fat used is also important. |
