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Eating lifestyle10/7/2023 High sugar intakes often lead to tooth decay and can lead to obesity in children. This group of foods includes biscuits, cake, ice cream, sweets, chocolate, condiments such as ketchup, savoury snacks such as crisps, chips and sugary drinks. Should I give my children food and drink high in fat and/or sugar?įoods which are high in sugar and fat will provide extra energy but few nutrients. A variety of protein rich foods should be given at least twice per day. Protein is needed for growth and iron is needed to prevent anaemia a common condition seen in children. Meat, fish, eggs, nuts, pulses (like beans, lentils and peas), and foods made from pulses (like tofu, hummus and soya mince) are excellent sources of protein and iron. Semi-skimmed milk can be introduced from two years if they are growing well. Children under two years should have full fat milk and dairy foods. If you need more advice, talk to a health professional. If you do choose plant-based alternatives, our vegetarian, vegan and plant-based fact sheet explains some of the key nutrients you need to be aware of. You should make sure that these milks contain 120mg of calcium per 100mls and also have around 55-60kcals per 100mls. Non-dairy alternatives to cow’s milk can be given from six months in food and from 12 months as a main drink. Your child should ideally aim for three servings of calcium-rich food every day - for example, a 150ml glass of milk, a small pot of yoghurt and a small matchbox-sized piece of cheese. Products such as milk, cheese, yoghurt and fromage frais are good options. This is important for growth and healthy bone and teeth development. This group provides children with protein and calcium. Try and include both fruit and vegetables at main meals, fruit can be used as a snack or to make smoothies. Fresh fruit juice also counts towards one portion per day but should be given alongside mealtimes. Fruit & vegetables can be fresh, frozen, tinned (in their own juice) or dried. They also contain fibre for good bowel health. Fruit and vegetables provide lots of vitamins which can help to prevent coughs and colds. Fruit and vegetablesĪim for five portions of fruit and vegetables every day. For children who are over five-years-old, wholegrain varieties are a better option. Starchy carbohydratesĮach meal should be based on foods from this group and these foods provide energy. These foods include bread, potatoes, pasta, rice, breakfast cereals and grains such as couscous and quinoa. These foods should all be offered every day: 1. The nutrients children need are found in these four groups. Children over the age of five should follow a healthy diet suitable for all the family. This energy needs to come from nutritious foods. What types of food should children eat?Ĭhildren under five years are growing rapidly and have high requirements for energy (kcals). Make sure you also talk about healthy eating at home, as this will create a positive relationship for your child in relation to food. Let them help with cooking, by putting foods in the pan or help with chopping up soft foods with close supervision. Take them to the shops to help choose different foods. Try to keep snacking to twice per day and opt for fruit and vegetables, in place of snacks high in fat, salt and sugar.įood and eating should be enjoyable and fun! Children love to get involved. Snacking can also affect a child's eating habits and can mean that they don’t have a balanced diet. If you can, try to sit down and eat meals as a family, without the distractions of the television or computer games. When children eat with other members of the family and have the same meals, this encourages children to enjoy a variety of foods. It’s not just about what your child eats, but also the environment around them when they are eating. How can I encourage my child to eat more healthily? This Food Fact Sheet will help you ensure your child is eating the right food, whatever age they are. Children need regular meals and snacks to give them the energy and nutrients to grow and stay healthy. Children’s nutritional needs change as they get older, so it is important to be aware of these changes.
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