Food & Drink

What is a healthy, balanced diet for a child?

The Food Standards Agency (FSA) says that:
Children need a healthy balanced diet rich in fruit, vegetables and starchy foods. Encourage your child to choose a variety of foods to help make sure they get the wide range of nutrients they need to stay healthy.

The FSA recommends that your childs diet include the following types of food:

  • Milk, cheese, yoghurt, soya beans and nuts are rich in calcium (for healthy bones and teeth.)
  • Fortified breakfast cereals, margarine and oily fish are good sources of dietary vitamin D (for a good supply of calcium in the blood and therefore healthy bones.)
  • Meat, particularly red meat and liver, fish, pulses (beans and lentils), green vegetables and fortified cereals are good sources of iron (for healthy blood.)
  • At least two portions of fish a week. Fish are a good source of protein, vitamins and minerals and they are low in saturated fat. Oily fish, such as mackerel, salmon and sardines, also contain omega 3 fatty acids. Avoid giving your children shark, swordfish and marlin because these fish contain relatively high levels of mercury, which might affect a childs developing nervous system.
  • Citrus fruits (such as oranges and lemons), tomatoes and potatoes are all good sources of vitamin C which is essential for health. Vitamin C may help the absorption of iron.
  • Milk, margarine, butter, green vegetables, carrots and apricots are all good sources of vitamin A (for good vision and healthy skin.)

Girls begin a growth spurt around the age of 10 and in boys this occurs around 12 years. Encouraging healthy snacks as part of their healthy, balanced diet will help your child to obtain sufficient energy and nutrients during this period. Due to the rapid increase in bone mass calcium rich foods are important in your childs diet at this time.

During their teenage years boys require more protein and energy and girls require more iron rich foods.

How much fruit and vegetables should my child be eating?

The Department of Health recommends that we should all eat at least five portions of a variety of fruit and vegetables every day. The Food Standards Agency gives the following tips to increase your childs fruit and vegetable intake:

  • Try giving your child fruit and vegetables as snacks between meals as well as part of main meals.
  • Include salad and vegetable sticks (carrots, celery, cucumber and pepper) in your childs packed lunch.
  • Give your child fresh fruit or chopped fruit salad
  • Include dried fruit, such as raisins or dried apricots in packed lunches.

Which types of food should I limit?

Foods that are high in sugar and saturated fat should be limited in your childs diet. Foods like:

  • Sweets, cakes and biscuits
  • Crisps, chocolate and fizzy drinks
  • Chips, burgers and fried food
  • Other foods with high sugar or saturated fat content

Try to ensure that these types of food are only eaten as an occasional treat in very small amounts, rather than as part of your childs everyday diet.

What should I include in a healthy packed lunch for my child?

For a healthier option, the Food Standards Agency recommends that sandwiches should be made with thickly sliced bread, or rolls, choosing wholemeal varieties. Try bagels, pitta bread or chapattis for variety.

Healthier sandwich fillings include:

  • Lean meats e.g. chicken or turkey without skin
  • Tuna
  • Cottage cheese, edam or mozzarella
  • Mashed banana
  • Plenty of salad (but not mayonnaise which is high in fat)

Try to include some fruit and a pot of yoghurt or fromage frais.

If packed lunches cannot be stored in a fridge at school use freezer blocks or gel packs or freeze a carton of fruit juice to keep the food cool and safe. If fruit juice is used the drink will be defrosted by lunchtime.

How much water should my child be drinking?

According to the Food Standards Agency the best drinks to give children are water, milk and milkshakes without added sugar.

  • You child should drink approximately 6-8 glasses of fluid every day to stop them getting dehydrated.
  • If the weather is hot, or when exercising they will need to drink more water to replace the water they have lost.
  • Lots of squashes, juice drinks, fizzy drinks, flavoured milks and milkshakes contain added sugar. These types of drink should be avoided as too much sugar is bad for teeth and may make your child overweight.

Good Morning