Best pregnancy supplements 2026 – tried and tested
Dr Frankie Phillips – Registered dietitian and public health nutritionist
Discover the essential pregnancy supplements you need, from folic acid to vitamin B12, to support your health and your baby’s growth
Supporting your health during pregnancy is essential for both you and your growing baby. While a balanced diet provides a foundation of nutrients, most people who are pregnant are likely to need a nutrition supplement as their bodies' must meet the additional demands of pregnancy and a growing baby. In particular, attention should be given to folic acid (especially in the earliest stages of pregnancy) and vitamin D, but some people may also need extra omega-3 and iodine, and vegans will need to make sure they are taking adequate vitamin B12. We tried and tested a variety of pregnancy supplements to find the best offerings on the market. Plus, find additional guidance and support on nutrition, what to look out for in a supplement and making the most of your supplement. Read on to discover more. Best pregnancy vitamins at a glance Vitabiotics Pregnacare Max, £14.18 Superdrug Pregnancy Support, £3.99 Wild Nutrition Pregnancy + New Mother Multi, £41 Wild Nutrition Pregnancy + New Mother Omega-3, £25 Vitl Pregnancy & Breastfeeding, £19.95 Together Health Pregnancy, £16.99 Jump to section Best pregnancy supplements 2026 Which nutrients are important for pregnancy? What makes a good pregnancy supplement? How to make the most of pregnancy vitamins What we looked for in pregnancy supplements Best pregnancy supplements 2026 Vitabiotics Pregnacare Max Available from Amazon (£14.18), Boots (£20), Vitabiotics (£20.25) Star rating: 4.5/5 Price per day (recommended dose): 72p A daily dose of three capsules – a pair of essential vitamins and minerals with a separate omega-3 capsule – which can feel a lot if you find it hard to swallow tablets. It’s one of the more expensive options we tested, but the omega-3 DHA content makes it a good choice if you’re not fond of fish; this is important for normal brain and eye development. Made with halal gelatin and fish oil so not suitable for vegetarians or vegans. Available from: Amazon (£14.18) Boots (£20) Vitabiotics (£20.25) Superdrug Pregnancy support Available from Superdrug (£3.99) Star rating: 4/5 Price per day (recommended dose): 13p One of the cheapest options, containing 20 essential nutrients for pregnancy and breastfeeding, including vitamin D and folic acid (both at 200% NRV). At least 100% NRV for all nutrients except magnesium (16%) and calcium (15%). Our tester found the one-a-day capsules easy to take. Added talc gave some concern. Available from: Superdrug (£3.99) Wild Nutrition Pregnancy + New Mother Multi Available from Wild Nutrition (£41), Amazon (£39.50) Star rating: 4/5 Price per day (recommended dose): £1.05 The most expensive supplement we tested. A naturally food-grown supplement with over 20 nutrients, including bioflavonoids, choline and Coenzyme Q10 as well as essential vitamins and minerals. The B12 content is particularly high, making it good for vegans, but the iodine content at only 33% NRV is a disappointment. Available from: Wild Nutrition (£41) Amazon (£39.50) Wild Nutrition Pregnancy + New mother Omega 3 Available from Wild Nutrition (£25), Amazon (£23.75) Star rating: 4/5 Price per day (recommended dose): 80p Sustainably sourced fish forms the basis of this omega-3 supplement. Contains only DHA and EPA fish oils, with no additional vitamins or minerals, so another supplement would be needed to provide at least NRV of vitamin D and folic acid. Our tester found it had a fishy aftertaste. Available from: Wild Nutrition (£25) Amazon (£23.75) Vitl Pregnancy Available from Vitl (£19.95) Star rating: 3.5/5 Price per day (recommended dose): 83p Suitable for pregnancy and breastfeeding, with all of the key nutrients providing at least 100% NRV (except magnesium at 32%) and no bulking agents. One of the few products suitable for vegans as no animal-derived vitamin D. The price point is relatively high for a one-month supply. One coated tablet per day, but our tester found this to have a strong smell and vinegary aftertaste. Available from: Vitl (£19.95) Together Health Pregnancy Available from Superdrug (£13.59), Together Health (£16.99) Star rating: 3.5/5 Price per day (recommended dose): 53p Claims to be a naturally effective supplement and highly absorbed, with natural inositol and choline, but has the lowest levels of calcium and magnesium (only 8% NRV) and iodine (only 50% NRV). Food extracts include seaweed and spinach, while nutritional-yeast-derived nutrients and lichen-sourced vitamin D make it a suitable supplement for vegans and vegetarians. Available from: Superdrug (£13.59) Together Health (£16.99) Which nutrients are important for pregnancy? During pregnancy the body becomes more efficient at absorbing and using nutrients, so not many vitamins and minerals are actually needed in higher amounts. For example, iron needs in pregnancy are not different to adult women who are not pregnant; this is partly due to savings in iron losses as menstruation stops during pregnancy. Current nutrition guidelines suggest that an extra 0.1mg Vitamin B1, 0.3mg vitamin B2 and 10mg vitamin C are needed to top up the usual amounts of these nutrients in women. Vitamin D during pregnancy is the same as for all adults, at 10mcg. Recent research has also suggested that iodine levels are often too low in pregnant women. Of key concern in pregnancy is folic acid. All pregnant women (as well as those trying to conceive) need to take extra folic acid every day until the 12th week of pregnancy to reduce risk of babies being born with neural tube defects, such as spina bifida. It’s unlikely that the additional 400mg can be achieved by diet alone, so supplements are recommended. Read more: what is folic acid? Omega-3 essential fatty acids are also important for brain and eye development, and the best source of omega-3 is oily fish. Everyone is advised to have one portion of oily fish (eg mackerel, sardines or salmon) a week to provide omega-3 and other essential nutrients. If you don’t eat oily fish, it can be useful to include a specially formulated omega 3 supplement, containing DHA and EPA , but not from fish liver oil, as this can be too high in Vitamin A during pregnancy. What makes a good pregnancy supplement? Vitamin A is needed in pregnancy, but supplements containing vitamin A should be avoided as they risk harm to the baby. Those following a vegan diet during pregnancy need to be particularly aware of their vitamin D, vitamin B12 and iodine intake. Algal or lichen supplements can provide vitamin D, instead of the usual animal-derived version. A good pregnancy supplement should always contain at least vitamin D and folic acid, but extra omega-3 can help support babies' eye and brain development, especially if you don’t eat oily fish. Algal sources of omega-3 are suitable for vegetarians and vegans too. How to make the most of pregnancy vitamins Pregnancy is a time when many women become conscious of how their nutrition can impact their developing baby as well as their own health. While we now know there is no need to 'eat for two', there are some foods and drinks which need to be limited during pregnancy and some nutrients that need a bit more attention, such as vitamin D and folic acid. On top of that, it can become uncomfortable to eat large meals, so vitamin and mineral supplements can help to achieve nutrient needs when you can only eat small meals or simply don’t feel like eating when you are suffering from morning sickness. Eating small portions of nutrient-dense foods regularly can be helpful, and increasing foods rich in fibre and drinking enough fluid can help maintain gut health too. For more information on how to be a healthy mum-to-be, including a guide debunking some of the myths, see: What is a healthy pregnancy diet? What do my pregnancy food cravings mean? What we looked for in pregnancy supplements All supplements were tested within the same time period, with observations recorded based on the testing criteria. We included samples from various manufacturers, with a range of price points to suit different budgets. The key areas we assessed were: Taste and flavour: is the consuming experience pleasant? Nutrient profile: which nutrients are included? And at what levels? How does this compare to the NRV? Additives: does the supplement contain additives, such as preservatives, artificial sweeteners or colourings, for example? Dietary requirements: does the product meet any specific dietary needs – is it vegetarian or vegan? Value for money: how does it compare to other products on a cost-per-day basis? Related guides All you need to know about pregnancy Pregnancy, food and body image What to eat for a vegetarian pregnancy What is a healthy pregnancy diet? What do my pregnancy food cravings mean? What can't I eat when pregnant? More supplement reviews Best prenatal supplements Best collagen supplements Best joints supplements Best ashwagandha supplements Best sleep supplements Best vitamin C supplements Best biotin supplements
A nutritionist on why UPFs aren’t as bad as you think
All UPFs aren't born equal, so here are the ones this expert would happily feed her family
Ultra-processed foods (UPFs) are back in the news with health campaigners warning of the dangers inherent in eating them. Big names in health, including Dr Chris van Tulleken and Prof Tim Spector, have been calling for the government to update regulations to reduce sales of UPFs, with an approach akin to those used for alcohol and tobacco. According to campaigners, increasing numbers of studies appear to correlate chronic illness, gut bacteria dysbiosis. mental health issues and even a shorter life expectancy with a higher UPF intake. Avoiding foods with an excess of ingredients is the perceived wisdom, but do we need to go full ‘clean label eating’? To my mind, we need to be cautious of throwing out the baby with the bath water. Demonising all convenience foods comes at a hefty price – as some processed, and even ultra-processed foods, can have a useful place in a balanced diet, contributing valuable nutrients. However, convenience should never mean compromise and a clued-up approach can save time, money and optimise nutritional wellbeing – keep reading for my tips. Find out more about processed food, check out 5 ultra-processed foods that are good to eat, then try some of our sweet but healthy snack recipes. When is a UPF not a UPF? We’ve been processing foods for years: think milling flour and baking it into bread; pasteurising milk or turning it into cheese or yogurt; canning, pickling or freezing vegetables to get through the leaner months; even salting fish or brewing beer. Processing foods is sometimes essential to make them safe to eat or keep for longer, which allows many people to enjoy a healthy variety of foods every day. Sometimes, processing food can even make it more nutritious. Take tomatoes, for example. A fresh tomato contains the antioxidant lycopene, but processing it into tomato purée or to put it into a tin massively hikes up the bioavailability of the lycopene. Although we all now use the term UPF, in fact, there simply isn’t a clear and reliable definition – and that’s partly where the controversies lie. If we oversimplify things, lumping all UPFs into one category, this removes any nuance, treating them all as bad as each other. But a food with 10 ingredients listed on the label isn’t automatically unhealthy, especially if seven of those ingredients are nutrients used to fortify (e.g. a wholegrain breakfast cereal). In summary, not all UPFs are created equal; it’s not the processing itself that is of concern, it’s the overall ingredient and nutritional profile of the product. The UPFs I happily feed my family With four children, a busy diary and limited time, I’m always on the lookout for ways to make life a bit easier; but as a dietitian I know that nutrition really matters too. So, when I’m planning what to eat at home there are a handful of go-to foods that I often rely on, and that doesn’t have to mean preparing everything from scratch. Baked beans I always have baked beans in the cupboard. Yes, they do contain some sugar and salt (although lower sugar and salt versions are available) but on balance, they are packed with protein and fibre, and a price that belies their nutrient value. In addition, canned beans count as one of your 5 a day. Wholegrain bread I frequently serve this one alongside baked beans, toasted for the easiest of meals. Breads are so varied and not all of them are a nutrition winner, so I always go for a high-fibre type often with oats, multigrains and seeds. Many of these are fabulous for B vitamins too. Fortified breakfast cereals A 30-40g portion of a wholegrain breakfast cereal with added vitamins (such as folic acid and Vitamin D) and minerals (including iron and zinc) can really boost intakes of these key nutrients. It’s a cheap and convenient way to start the day. I always go for the ones with no added sugar and add some dried fruit. Seeded oatcakes One of my favourite snacks is seeded oatcakes with hummus or peanut butter. The variety of different seeds is likely to lengthen the list of ingredients, potentially pushing them into some UPF criteria, but they’re a top choice for nutrition. Fruit juice This is not strictly-speaking a UPF, but often demonised. A 150ml glass of unsweetened fruit juice counts as one of your 5 a day, even if it’s from a carton. Contrary to popular belief, the sugar content is not comparable to that of sweetened soft drinks; the natural fruit matrix of polyphenols, vitamins, minerals and pectin helps balance out potential negative effects from the free sugars. 5 ways to pick out a better UPF Be salt savvy It’s recommended to have no more than 6g of salt per day (most people eat far more than this), so avoid UPFs that use a lot of salt to enhance flavour, such as soups and salted snacks. If you need a tasty snack, choose some unsalted nuts. Focus on fibre It’s always a bonus as a nutritionist to encourage people to eat more of something rather than cut back, and that’s the case for fibre. Look for foods such as ready meals or breakfast cereals with extra nuts, wholegrains, seeds and pulses to get a range of different fibres to support gut health. Go for green If you’re in a hurry then traffic light labelling can help identify whether a food is low, medium or high in salt, sugar or saturated fat. This can help with choosing ‘less bad’ foods, but isn’t completely foolproof. Check for veg If you’re choosing a ready meal, sandwich or even a pizza, find one with plenty of veg or salad in the top ingredients. And, even better, go for a veg or salad on the side too; it will help towards reaching 5 a day and gives an enhanced amount of vitamins, minerals and fibre. Emulsifier exit Much of the evidence on potential harmful effects of UPFs comes from research on emulsifiers having a negative impact on the gut microbiome. These are the ingredients I’d try to avoid. What about the health risks? Several research studies have linked a high intake of UPFs to a range of adverse health conditions, such as: Obesity and weight gain As many UPFs are energy-dense and highly palatable, it’s easy to overeat, leading to significant weight gain. Portion control is key, even for the healthier UPFs. Type 2 diabetes Studies show that a diet dominated by UPFs can cause spikes in blood sugar and insulin resistance. Heart disease Because of the high levels of salt, saturated or trans fats, and low fibre content in many UPFs, there is a potential adverse association between heart disease risk and UPF intake. Gut issues Many, but not all, UPFs are low in fibre, which is essential for a healthy gut microbiome. There is also a range of additives, including emulsifiers, colours and nanoparticles found in some UPFs, and these have been linked with conditions including irritable bowel syndrome (IBS). Mental health Evidence from emerging research suggests associations between high UPF intake and anxiety or depression. Much of the evidence is from observational, epidemiological studies, and this, along with the lack of clarity on categorisation of UPFs, makes it more difficult to draw strong conclusions. In addition, it is likely that eating a lot of UPFs may displace other foods which have a positive impact of health. Nevertheless, patterns have been emerging raising concerns, but more research is definitely needed. So, are UPFs a health hazard? In the end, the cornerstone of good nutrition is balance. Denying ourselves and becoming obsessed with so-called clean eating can be damaging to our relationship with food, tipping the balance too far in the pursuit of nutritional nirvana, and then crashing under the pressure of unrealistic expectations. The ongoing debate around UPFs has created a climate of confusion and even some fear. Most dietitians would agree that an 80: 20 approach to eating processed foods is where the sweet spot lies: enjoying seasonal, locally produced, quality food. Fruit and vegetables, some good quality protein, wholegrains and adequate fluid intake should make up the bulk of any healthy diet. Being healthy is not defined by one type of food, but the overall balance in diet and lifestyle choices. Rather than aiming for complete elimination, having some processed, and even ultra-processed foods (such as the ones highlighted in this article), can support that balance too, helping us to reach nutrition targets and providing an appropriate and realistic level of convenience without compromising on nutrition and wellbeing. Read more... I was a UPF addict – here’s how I gave up my habit and what it did for my health I gave up UPFs – here’s what I found out Top 10 health foods to avoid Saturated fat: what you need to know All you need to know about sugar Low-salt dinner recipes What are ultra-processed foods? What is processed food? Ultra-processed foods – what to avoid All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Make bedtime easier with these wind-down snacks and tips
From babies to teenagers, bedtime can be a battle! Here are the expert snack solutions for a peaceful night
As any parent knows, bedtime can be one of the trickiest parts of the day… You’re desperate to sit down and put your feet up, but your kids won’t settle or keep reappearing downstairs complaining of being hungry or thirsty… As a mother of four, and a nutritionist, I’ve had plenty of practice in creating the perfect food-based wind-down routine. Read on for my 5 go-to bedtime snack hacks for a restful night. Sorting the bedtime snack groove Do your children leap into bed, ready for sleep and stay there for the next 10-12 hours in blissful, uninterrupted slumber, waking with a smile, eager to greet the day sometime after 8am? Nope, mine neither. My four children’s overriding ambition has always been to stay up late – something only even considered on high days and holidays. Yes, they know that they need to get to sleep but the lure of a late night sometimes just seems so tempting. So stalling tactics abound, in the hope of that extra hour or two. As a mum of four girls, I’ve seen all the excuses under the sun; ‘Mum, I can’t sleep’, ‘Mum I can’t find my cuddly toy’, ‘Mum it’s too light in my room, ‘Mum it’s too dark’. And of course that old chestnut; ‘Mum, I’m still hungry/thirsty’. I know what a balanced diet looks like – after all I am a registered nutritionist – and we have a fairly pragmatic approach to food at home. I like to think that we eat pretty healthily about 80% of the time, so I don’t worry too much about the odd treat slipping in – it’s all part of a healthy and balanced attitude towards food where nothing is banned, and – as they’ll often remind me – ‘Everything in moderation, with lots of vegetables’ as my mantra. It’s hard to sleep with a rumbling tum, and the thought of hunger may preoccupy the mind making it even harder to drift off. Similarly, feeling thirsty is uncomfortable and dehydration can even lead to headaches. But when I hear that bedtime cry of ‘I’m still hungry…’ I’m pretty tough in my stance, and don’t allow the kids free rein in the kitchen. Instead, it’s usually something really boring so the idea of food at that time loses its shiny appeal, but will still give them enough to stave off any genuine hunger or thirst until breakfast. I know that appetites can vary with children and I’m definitely not of the school that insists of kids having to clear their plates every time. But most of the time, I think that if they’ve had dinner and not done some after-dinner strenuous activity, they probably don’t need much more before bed except a drink of water. Nevertheless, if a plan B is needed, the following tried and tested information should arm you with all you need to know. The best timings for dinner and pre-bed snacks Dinner, teatime, supper – whatever you call the last meal of the day – tends to be at the same time most days for most families. It’s great to have a routine for a variety of reasons. If you can’t always eat together as a family, try to make sure your kids have their meal at roughly the same time each evening. This sets up their body clocks – kids do like a predictable routine. From my experience, having the main meal then 2 hours of wind-down activities seems to work well. So gentler activities like a puzzle, drawing or reading after dinner can be a good way to start preparing them for bed. A daily bath might be part of the plan for some, brushing teeth and snuggling into pyjamas with a story might be the last step before bed. Sometimes, they might not eat much at dinner, and an offering of a small snack and a drink is useful to include in the routine. But make sure it’s before they brush their teeth – the only thing they should be having after brushing teeth is water. Which foods can help sleep? Nutrition is involved in so many aspects of our health and wellbeing that it makes sense for there to be a connection between what we eat and our sleep. Certain nutrients in foods have been highlighted as potential bedtime buddies because they contribute to the metabolic processes involved in the body getting quality rest. Tryptophan (an amino acid, found in turkey, banana, oats and cheese) has a role in the balance and production of the chemicals melatonin and serotonin which promote sleep. Magnesium has an impact on the nervous system, helping with feelings of calm. Try serving up nuts, seeds and wholegrains. Calcium can promote relaxation, and may also be important for the body using tryptophan. As it’s also vital for the growing child’s bones, give them plenty of dairy foods and fortified alternatives, sesame seeds and dried fruits. Fibre has been linked to a healthy gut (and a healthy immune system) and helps to regulate blood sugar levels. It’s in fruits, vegetables and wholegrains – the foundations of a healthy diet. Research has provided some hints as to which foods are useful for bedtime snacks but, overall, the evidence shows that a healthy, balanced diet is associated with better sleep quality. So, rather than searching for a specific sleep-inducing food or drink it may be better to look at the bigger picture of what your kids (and you) are eating across the week to see if there are improvements you can make across the piece. The best bedtime snacks for any age Generally speaking, a small portion of protein with some wholegrain or fibre-rich food should do the trick of helping to fill them up, and also providing a nutrient boost of vitamins and minerals. My go-to choices for each age: Toddlers: Small bowl of porridge (oatmeal) with a swirl of peanut butter Young children: A slice of wholegrain toast with almond butter Teens: Smoothie made with milk and chopped banana 5 top bedtime snacks for all ages: Hard boiled egg and a few seeded breadsticks Cottage cheese with fruit slices (e.g. peach, apple) Oat cake and slice of cheese Slices of wholegrain pitta and hummus Plain yogurt with mixed seeds Foods to avoid before bed: While we want to make sure that a late snack will be nutritionally sound, there are a few things to avoid: Caffeine: caffeinated drinks and fizzy cola, even chocolate and cocoa can impact sleep and are best avoided in the evening Salty foods: the salt can disturb sleep if we feel thirsty, making another excuse to get out of bed and ask for a drink Heavy, large meals: foods that sit in the stomach undigested when going to bed can feel uncomfortable and may lead to painful indigestion. The foods that different people find helpful to aid a restful night will vary, and that’s true for all ages. While some foods are thought to have some beneficial effects, food alone isn’t going to make up for a poor bedtime routine, so focus also on what your kids do in the lead up to bedtime. You’re likely to find that limiting screen time outside of the bedroom, a warm bath, a story or song, and a comfortable bedroom at the right temperature will make a difference. The perfect recipe for a good night’s sleep A deep and uninterrupted sleep can have a hugely positive knock-on effect, helping our children to feel refreshed and get the most out of their next day. On top of that, sleep is when the body takes time for any reset and repair that is needed. That rebuilding often requires nutrients – our bodies just don’t stop – and energy is also needed to maintain a stable blood sugar level through the night. A well-balanced approach to meals and snacks gets us all through the day and the night, so if your children need to have an extra snack as the clock ticks towards bedtime, it’s helpful to build a nutritious option into their routine so that they genuinely don’t wake up hungry. Bedtime won’t always be easy, but one less battle to fight will help reduce the stress! Further reading 10 top tips to support your child’s sleep You’re not sleeping wrong – you’re just overthinking it! How to sleep better 10 tips for better sleep hygiene Best sleep earplugs All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
The sugar content of baby food has been brought under the spotlight with a report revealing many foods promoted as ‘healthy’ snack choices are anything but...
Is there too much sugar in baby food? With headlines suggesting some UK baby pouch foods contain as much sugar as a fizzy drink, navigating the UK baby food market seems to be as challenging as ever. We asked dietitian and child nutritionist Dr Frankie Phillips to talk us through why some of these options may be dangerous for a baby's health. The formative years The first years of a baby’s life are crucial for establishing healthy eating habits. However, statistics suggest that during these months children are already starting to consume ‘free sugars,’ the type we should all limit in our diets. In fact, some toddlers are eating in excess of the amount advised for children of four years and older. Much of the problem is down to misleading messages that dupe parents into buying products they believe to be ‘healthy’. In fact, many of these products could be argued to carry a health ‘halo’ declaring ‘no added sugar’, ‘organic’ etc. when in fact they contain high levels of naturally occurring ‘free’ sugars from ingredients like concentrated fruit juice or processed fruit purée. A recent study by the University of Leeds found half of the baby foods they assessed contained inappropriate levels of sugar and a quarter were so excessive they would warrant warning labels under the World Health Organisation (WHO) guidelines. The study also found that one in five first weaning foods were too low in energy to support healthy growth and 14 per cent of the vegetable-based meals did not contain adequate protein. Why the baby food sector needs guidance Although some baby food brands are working to reduce the sugars in their products, there are still some with unsuitable sugar levels and misleading labelling. The industry focus has been primarily on commercial baby foods and snacks, leading us to ask whether ready-made jars and pouches, as well as snack foods, have a place in the diet of babies and young children. Some brands actively undermine the UK government’s advice on weaning, suggesting their products are suitable from four months of age. Other labelling tactics include the use of unclear claims such as ‘nutritionist approved’ as a way of creating a healthy image Sugar in the diets of infants Up to the age of six months, public health recommendations advise the best way to feed a baby is exclusive breastfeeding and ideally to continue to the age of two while adding in ‘complementary’ foods. Introducing these complementary foods, or ‘weaning’ as it is commonly called, should start at around six months. You can introduce a wide range of tastes and textures to your child by the age of 12 months, so they can enjoy eating family foods in the second year. If babies are exposed to different tastes from early on, they will be more willing to try new things. Studies suggest that vegetables, including bitter flavours such as cabbage, spinach and broccoli, as well as sweeter vegetables like carrots and parsnips, should be your baby’s first tastes. The guideline maximum amount of ‘free’ sugars (the sugar added during cooking and by manufacturers, as well as those found in honey, syrups, fruit juice and concentrate) for children aged one year is no more than 10g – that’s the equivalent of 2½ sugar cubes. There is no guidance limit for those under one year of age, but sugars should not be added to foods or drinks. A number of the food pouches assessed by the recent study contained higher levels than this, albeit from naturally occurring ‘free’ sugars from concentrated juice or purée. Public health advice suggests that the amount and frequency of eating sugary foods should be minimised and not encouraged between meals. Why the fuss about sugar? It’s clear from national nutrition and diet surveys that the type of foods consumed by young children are not, on average, in line with dietary recommendations, with free sugar intake in excess of that recommended. A poor diet in infancy and childhood, which is a critical time for establishing food preferences and dietary patterns, can have an impact into adult life. With almost one in ten children being classed as obese by the time they start school and a quarter suffering with tooth decay, public health experts are concerned that children are starting off on the wrong path for their future health. Are some sugars good? Sugars are naturally present in a number of different foods, including milk, yogurt, fruit and vegetables. These foods have an important part to play in a healthy diet for all ages. The type of sugar present in unsweetened dairy foods is called lactose and this isn’t thought to have any damaging effects on teeth. Sugars in fruit and vegetables aren’t added sugars and the vitamins, minerals and fibre in these foods, when eaten whole, makes them good choices. However, dried fruits need to be limited to mealtimes, and juices and smoothies should be kept to small amounts (one 150ml glass per day) at mealtimes only. The NHS has a guide to sugar in children's diets. Is homemade baby food a better option? Although there are guidelines on the foods produced for babies and young children, many products continue to be high in sugar, often from fruit juice concentrates or purées, and the sweetness of these foods may lead to a preference for sweet foods as children grow up. The latest reports have criticised commercial baby foods for having too much sugar, even in products that are savoury. The WHO has called for a ban on sugars added to foods aimed at children under three years old, and a limit on fruit juice concentrate and purée, particularly in savoury foods. On top of that, according to one report, misleading labelling and marketing is encouraging the introduction of solid food before official recommendations, which is around six months. Homemade foods for babies do not need any added sugars or salt – making things from scratch gives you control over what goes into them. Comparing homemade with manufactured baby food, a report from the First Steps Nutrition Trust said that manufactured versions tended to lack taste, texture and appearance. So how should you wean your infant? Homemade weaning recipes for babies and young children can be made easily and at low cost, and with no hidden ingredients bumping up the sugar content. Plus, the nutrient density is often higher because it is fresher. The flavours and textures are far more likely to be varied, and toddlers will be able to enjoy a wide variety of meals. Looking for more advice on child nutrition? Try our handy guides… When is my baby ready for weaning? Weaning recipes for the first weeks What is baby-led weaning? How much sugar should children have? This guide was reviewed on 21 May 2025 by Kerry Torrens. Frankie Phillips is a registered dietitian and public health nutritionist with over 20 years' experience. With a PhD in nutrition, Frankie has worked in the NHS as well as in academic research and charity sectors and now works as a freelance consultant. Frankie has a wealth of experience in communicating a sensible fad-free approach to healthy eating for all ages, but specialises in maternal and childhood nutrition with practical hands-on experience based on feeding her own four children. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Why is it children love sugar? We explore the science that explains why our kids seem addicted to all things sweet, and take a look at the way our tastebuds change as we age.
Children seem to have a much higher tolerance for sugary foods, but how do our tastebuds develop as we get older? Registered dietitian Dr Frankie Phillips takes a look at the scientific reasons behind our preferences for sweet flavours. Discover our healthy family recipes, healthy kids' recipes and low-sugar recipes. Plus, read how much sugar should children have. Babies, breast milk and beyond Babies have an innate preference for sweetness, starting with the slightly sweet taste of breast milk. They also have more sensitive tastebuds (and many more of them), so new foods can offer an intense explosion of flavour, which might not always be that welcomed. A baby's mouth has more nerve endings per square millimetre than any other part of their body, which explains why babies explore new objects with their mouths. It’s also worth remembering that what mum eats while pregnant and breastfeeding may also shape her baby’s taste preferences. Recent research suggests that limiting sugar exposure in-utero and during the first two years of your child’s life may help protect against conditions like type-2 diabetes later in life. As your infant develops, you’ll notice they seem to have a natural instinct to search out energy-rich foods. No great surprise then that kids have a genetic disposition for seeking out the sweet stuff! What is a supertaster? Some children find new (especially bitter) tastes more acceptable because their tastebuds are programmed to be less sensitive. Others are ‘supertasters’, meaning they have a heightened sense of taste. It’s partly a survival mechanism, since many poisonous plants also taste bitter or sour, making them less appealing, so we are hardwired to avoid them. These supertasters might find the bitter taste of brassica and cruciferous vegetables such as brussels sprouts, cabbage and cauliflower very challenging. The good news is that we can learn to accept these tastes, which, given the nutritional benefits of these foods, is excellent news. Do tastebuds change as we get older? Just because your child loves sweets now doesn't mean it will always be that way. After all, most of us drop our fixation with penny sweets and fizzy drinks somewhere along the way – in fact, these sweet preferences start to decline to adult levels during mid-to-late adolescence. Also, tastebuds routinely die out and are replaced, so our taste preferences can change all the time. Plus, as we age our bodies stop replacing tastebuds, so we gradually have fewer. The tastebuds we do have also shrink, so by the time you reach a mature older age, your sense of taste may require stronger, more intense flavours to stimulate it. Searching for that sugar hit Research has shown that those with more sensitivity to bitter tastes may also be more sensitive to sweet tastes. It’s also suggested that children vary in their ability to recognise sweetness, showing that some children are 20 times better at detecting sugar than others, and that this may be partly down to our genetic make-up. For these children, reducing the amount of sugar they eat might be more difficult to achieve. However, researchers also found that obese children were less sensitive to sugar, which explains why they may end up eating more of these sugary foods. On the whole, girls are more sensitive to sweet flavours and, as children age, they become more sensitive to both sweet and salty flavours. Beyond biology Food isn’t just about flavour: the smells, visual cues, past experiences and cultural norms can all influence how acceptable a food is. Ultimately, although biology plays a role in the type of foods we eat, parents play a critical part in leading the way to a balanced, healthy diet for their children. Eating together as a family and showing your child that you enjoy a wide variety of tastes is crucial to fostering a well-trained, healthy palate. So, even if your little one is turning his or her nose up at some foods, don’t give up, just put it aside for another day. The message is: don’t stress about food refusal, just keep offering. Discover more guides on family health How much sugar should children have? Is there too much sugar in baby food? Healthy eating: what young children need Healthy eating: what schoolchildren need Behaviour in children: how diet can help What are your thoughts on children and sugar? Share your comments below. This page was reviewed on 21 May 2025 by Kerry Torrens Dr Frankie Phillips is a registered dietitian and public health nutritionist specialising in infant and toddler nutrition with over 20 years' experience. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Looking to pack more nutrients into your toddler's meals? Follow our dietician's guide to ensure your child enjoys a healthy, balanced diet.
Looking to pack more nutrients into your toddler's meals? Follow our dietician's guide to ensure your child enjoys a healthy, balanced diet. During the early years, it’s important to get nutrition right; what your little one eats now impacts health, growth and development both in the short-term and in later life. Beyond nutrition, the right balance of food helps establish the habit of eating a healthy, varied diet with the rest of the family. Discover our full range of health benefit guides; you may also be interested in our guide to children's appetite and advice for grown-ups on how to eat a balanced diet. What is a balanced diet for toddlers? For adults there are clear guidelines on what makes a balanced diet defined by the NHS Eatwell Guide. However, while it’s sensible to include some of the principles of healthy eating for your toddler, it’s also important to make sure they get all of the nutrients they need in manageable packages – so, that means not having too many bulky, high-fibre foods, while including a source of good-quality protein, healthy fats and plenty of fruit and vegetables. How much should my toddler eat? As a guide, toddlers need three meals and two to three snacks, as well as six to eight drinks, each day. Children are good at judging their own appetite; some days they won't eat much and other days they’ll catch up. As their tummies are small, make sure you give ‘me-sized’ portions – this generally means a portion about the size of their cupped hand. Offering two courses at lunch and dinner can be a useful way of getting variety in, but don’t insist on a clean plate every time. Looking for ideas? These mini egg & veg muffins make a great snack or a hand-held lunch. They're a good source of protein from the eggs plus fibre and other nutrients from the courgette, carrots and peas. What do healthy meals for toddlers look like? A healthy, balanced diet is made up of foods from all of the main food groups. This doesn’t have to be achieved at every meal, but it’s good to include something from each group across the main meals breakfast, lunch and dinner, with others delivered in snack form. The main food groups are: Grains and other starchy carbohydrates Include at least five toddler-sized portions per day such as bread, rice, pasta, cereals and potatoes. These provide energy as well as the B group of vitamins. Higher fibre starchy foods, like wholegrain cereals and brown rice, also provide extra nutrients, but these should be introduced gradually because they can make the diet bulky and as a result impact appetite. Start to introduce more wholegrains from the age of two. Try this healthy recipe for microwave courgette and pea risotto with prawns as a good source of starch. Fruits and vegetables Include around five hand-sized portions of fruit and veg a day. Fresh, dried, frozen, canned or in juice form (but limit juices to one per day as they're sugary) all count – aim to include as many different colours as possible to ensure a variety. Eating a ‘rainbow’, for example these frozen fruity skewers provide a great source of vitamins and minerals including vitamin C and make a colourful and enticing snack or dessert. Familiarity plays an important role in developing food preferences, so having a bowl of colourful fruit and vegetables on show may encourage your little one to give new fruits or veg a go. Remember dried fruit should be offered as part of a meal to minimise any detrimental effects on teeth. Milk and dairy Offer 350ml of milk per day or two to three servings of dairy foods such as cheese, fromage frais and yogurt. Lower fat milks can be used as an ingredient in cooking from the age of one, but should not be used as a drink until the age of five. Children from the age of one can consume unsweetened, calcium-fortified plant ‘milks.’ However, babies and young children under five should not be given rice drinks because of levels of arsenic in these products. Babies can eat full fat, pasteurised cheese from 6 months. Full fat cheeses and dairy foods are recommended up to the age of 2, as young children need the extra energy to grow. Try these cauliflower cheese cakes as a tasty lunch. Meat, fish, beans and pulses and other protein foods Include a minimum of two portions of protein per day, three if your child is vegetarian or vegan. Protein foods include meat, fish, eggs, nuts and pulses e.g. beans and lentils, or foods made from pulses like tofu, dhal and soya chunks/mince. These foods provide protein as well as micronutrients including minerals like zinc and iron. If your little one eats fish be sure to include oily fish (e.g. salmon, sardines and mackerel) once or twice a week. When offering nuts to young children offer them as butters or ground nuts because of the risk of choking, as long as allergy is not a problem, whole nuts and peanuts can be offered after the age of 5 years. Learn more about protein foods. What should my toddler drink? Maintaining good levels of hydration is important especially in hot weather and when very active. Six to eight drinks per day (approximately 1 litre) is about the right amount. It's best to give water as their main drink and one or two cups of milk. Pasteurised and full-fat or semi-skimmed milk can be offered as a drink from the age of one, but from the age of five onwards, skimmed milk may be introduced as long as their diet is varied and they eat well. Squash, juice and pop are all acidic and can cause tooth decay, Toddlers should be consuming drinks (including milk) from a cup, or free-flowing beaker, not from a bottle. Find out more about how to protect your children's teeth Should I supplement my toddler’s diet? Don’t forget that, to boost their diet, vitamin drops are recommended for children under five. Some people can get Healthy Start vitamins free from their health visitor, but all toddlers should take vitamin D plus vitamins A and C. For more information, see the NHS Healthy Start advice page. How can I avoid fussy eating? Breast milk is slightly sweet tasting so it’s natural that babies and toddlers show a preference for sweeter foods. That said, other tastes can be learned through exposure and repetition. Don’t give up because sometimes it can take 10-15 attempts for a food to be accepted! If your toddler is fond of saying ‘no’, just try again another day and don’t forget to set a good example by eating the food yourself. See our guides for more advice on feeding toddlers: Healthy foods kids will love Top 11 recipes for toddlers Top 5 healthy family meals A guide to get-ahead dinners Nutrition for babies, toddlers and pre-school children: a Q&A with Frankie Phillips Healthy eating: What young children need This page was last updated in 16 August 2024 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a Registered Nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
A dietitian explains the signs to look out for if you’re worried your child might be allergic to gluten, and what you should do
What is coeliac disease? Coeliac disease is an autoimmune condition which means the body’s immune system attacks its own tissues when gluten, which is found in grains like wheat, rye and barley, is eaten. The immune system mistakes the substances that make up gluten for something harmful. As a result, antibodies are released which trigger inflammation and go on to damage the lining of the small intestine, leaving it unable to absorb the nutrients from food. It’s important to appreciate that coeliac disease is not an allergy or a food intolerance and you don’t ‘grow out of it’. In the UK, the condition affects one in 100 children, and most don’t get diagnosed until later in life. What are the symptoms of coeliac disease? Symptoms include: diarrhoea, constipation, wind and bloating as well as stomach cramps changes in growth pattern tiredness unexpected weight loss nausea irritability mouth ulcers Coeliac disease is difficult to diagnose because not everyone experiences the same symptoms. Some people have no symptoms at all but may be diagnosed through screening which involves having a blood test to detect the relevant antibodies. What is the risk of having coeliac disease and not realising it? If undiagnosed and untreated, there is a risk of complications, including impaired weight gain, delayed puberty, iron deficiency anaemia, compromised fertility and osteoporosis. Is there a family connection? The condition often, but not always, runs in families. Studies suggest that if a family member has coeliac disease, then there is a 1 in 10 chance of a close relative developing the condition. Certain genes are required to develop coeliac disease so screening is recommended for first degree relatives (parents, siblings and children). How is it different to gluten intolerance? Although the symptoms may be similar, those with gluten intolerance do not experience damage to the gut lining, so do not face the same health implications. What should I do if I suspect my child has coeliac disease? If you suspect coeliac disease, it is important you do not change your child’s diet until all tests have been completed as this can interfere with achieving the correct diagnosis. Book an appointment to see your GP – they will take a blood sample to check for antibodies. If the blood test is positive, your GP will then refer your child to a gastroenterologist for further tests and possibly a gut biopsy. You should be aware that there is the possibility that the test comes back negative although your child may still be coeliac, so if there is any clinical suspicion, your GP will continue to refer to a specialist. What are the next steps after diagnosis? If your child is diagnosed, the treatment is following a life-long, gluten-free diet. It is worth booking an appointment with a dietitian because a gluten-free diet is more than simply avoiding wheat, rye, barley, and sometimes oats. It’s about understanding the ingredients that may contain gluten, being skilled at reading labels, appreciating the risk of cross-contamination, while ensuring your child’s diet remains healthy, balanced and meets their growth and development needs. It is also important that your child grows up understanding the issues of a gluten-free diet and how to manage their own food choices. Find more practical tips on helping your child navigate a gluten-free diet. What are the benefits of a gluten-free diet? Once your child starts following a gluten-free diet, they are likely to feel better, have more energy and not need to go to the bathroom quite so much. This should provide some motivation for them to stick with the diet. The gluten-free industry has advanced significantly in recent years with many more gluten-free products available, including gluten-free bread, pasta, pizza and biscuits. This means with the correct information and know-how your child should be able to continue to eat many of their favourite foods. What problems might I face as my child grows up? You may find it more difficult to manage as your child grows older and starts to make their own food choices. For example, it is not unusual for adolescents to start eating gluten again, especially if they don’t experience symptoms. For those about to leave home, Coeliac UK have an under thirties network providing information and support for young adults. How do I adapt my kitchen for a gluten-free diet? It's important to avoid cross-contamination at home, so it’s a great idea to buy toaster bags or have separate bread boards and a gluten-free toaster. Always remember to wipe down surfaces, clean pots and pans really well and use clean oil or a separate fryer for frying gluten-free foods. Practical things like using a different butter knife, to prevent breadcrumbs from getting into condiments, may sound small but it can make all the difference. What about eating away from home? Children spend a lot of their time at school so be sure to inform teachers and cafeteria staff to ensure a safe, gluten-free environment. Don’t forget about school trips and cookery classes and ask the school what steps they will take to ensure your child is included in all activities. The school may need a doctor’s letter to prove there is a diagnosed medical need. Find more help and guidance What if we want to eat out as a family? If you plan to eat out, it’s always a good idea to call the restaurant ahead or check the menu online for suitable options. What challenges will my child face as they adopt a gluten-free diet? Your child will need to learn about the diet and how to make sound choices; they’ll need to get into the habit of reading food labels, which is especially important when eating away from home. More than likely they will worry about what their friends think of them – but it’s important they learn how to explain their condition and its implications. What additional resources are available to help my family adapt to a gluten-free diet? It’s a great idea to join a support group or charity such as Coeliac UK, where parents, carers and children can access dedicated information packs and a useful helpline. Discover more advice and gluten-free recipes: Gluten-free kids' recipes Gluten-free vegetarian recipes Gluten-free bread recipes Gluten-free baking recipes Spotlight on… gluten-free 20 foods you think are gluten-free but aren't Top 10 tips for a gluten-free diet This page was last updated on 12 April 2024 by Kerry Torrens. Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food. Find her on Instagram at @kerry_torrens_nutrition_ Dr Frankie Phillips is a registered dietitian and public health nutritionist specialising in infant and toddler nutrition with over 20 years' experience. All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
Dietitian and children's health expert Frankie Phillips explains why exercise is important for your child's physical and mental wellbeing
For young children, being active is part of their development. Crawling and walking are important physical milestones, and being on-the-go is a daily activity. As children get older, the concern is that the amount of physical activity they do may start to decrease as other more sedentary activities take over. Recent government reports suggest that there have been improvements in activity levels since the covid pandemic with 47% of children and young people meeting physical activity guidelines. Sadly, though 30.2% of children and young people do less than 20 minutes of physical activity per day. How much exercise should my child be getting? The latest NHS guidelines say that to maintain a basic level of health, children and young people aged five to 18 should do at least one hour of physical activity every day, ranging from moderate activity (such as cycling and playground activities) to vigorous activity (such as running) and active sport (like tennis or football), which gets the heart pumping harder. In addition to this, three days a week, these activities should involve exercises to strengthen muscles, such as gymnastics, rope or tree climbing, and exercises for strong bones (running and jumping), games such as hopscotch and skipping with a rope. Muscle strength is necessary for daily activities, and to build and maintain strong bones, regulate blood sugar and blood pressure, and help maintain a healthy weight. Bone-strengthening activities promote bone growth and strength. What kinds of activity count? The benchmark for physical activity is to make you breathe faster and feel warmer. Moderate activity raises your heart rate and makes you sweat. Vigorous activity, on the other hand, makes you breathe hard and fast and you’ll feel your heart beat faster. Moderate activities for children include: playing in the playground riding a scooter skateboarding rollerblading walking the dog cycling on level ground or ground with few hills Vigorous activities for children include: playing chase energetic dancing swimming running gymnastics football jumping on a trampoline martial arts, such as karate cycling fast or on hilly terrain What are the benefits of exercise for children? There are many short and longer-term benefits to regular physical activity. Being active: improves cardiovascular health contributes to a healthy weight improves bone health and muscle strength It also supports development through movement, balance and coordination, improves concentration and learning, improves sleep patterns, supports social skills, and builds confidence and self-esteem. Overall, being physically active helps children feel good about themselves, helps them connect with their peers and enhances their perception of their self-worth and competence. How to help your kids get more physically active Start the day well – creating habits that build activity into your child’s routine will make activity targets easier, whether it’s walking the dog or cycling to and from school. Make it motivating – for younger children create a sticker chart as a reward for active minutes, for older children inspire them through endorsing positive associations with activity and team sports. Set the right example – children learn by watching and copying others, so set the right example and get active yourself. Make physical activity part of the family routine – take family walks or play active games together, avoid sedentary habits such as watching TV before and after meals. Build activity into their day – make activity the natural choice by swapping the car or school bus for walking or cycling, How much water should my child drink? Children aged four to 13 should aim to drink approximately six to eight glasses of fluid a day, with younger children having smaller drinks more often. Water is great as it's not harmful to teeth, but other drinks such as semi-skimmed milk or one small (150ml) glass of unsweetened fruit juice (which counts as one of your 5-a-day) may also be included. During hot weather and after vigorous activity, it's a good idea to have a couple of extra glasses of water to stay hydrated. It's important for children to stay hydrated and while stopping play to replenish fluid might not be top of their list of priorities, it's good to remind them that having a drink helps to keep them healthy. This is especially true for young children, who don’t always recognise the early stages of thirst, making them vulnerable to dehydration, particularly when they are playing sport or during warmer weather, both of which can drive up fluid losses. Even mild dehydration may cause tiredness, headaches and lack of concentration. What are good snacks for exercise? Having an appropriate snack within an hour or so after exercise may help replenish energy and help with muscle strength and repair. It may also help replace any mineral salts (electrolytes) lost through sweating. Special sports foods are not needed – a sandwich with a protein-rich filling such as tuna or peanut butter on toast or a piece of fruit and a yogurt is enough to provide a balance of nutrients. Check out the advice in our healthy eating for kids guide and aim to provide a range of wholegrain starchy carbs, protein foods and fruits and vegetables, along with dairy foods to provide calcium – these will meet all the requirements for a recreational level of physical activity. Provided children are growing and are a healthy weight, it's likely that their nutritional needs will be being met. Enjoyed this? You might also like... Top 5 healthy snacks for kids Childhood obesity – why is it on the rise? 37 healthy kids’ recipes This article was last reviewed on 8th March 2024 by Kerry Torrens Dr Frankie Phillips is a registered dietitian and public health nutritionist specialising in infant and toddler nutrition with over 20 years' experience. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.
How much water should my child drink each day?
Keeping your child hydrated has a significant impact on their health, especially in hot weather or after exercise. Discover the signs of dehydration and how much water your child needs.
Try our Healthy Diet Plan, packed with 7 days of nourishing breakfasts, lunches and dinners – available exclusively within the <a href="https://immediate.onelink.me/OQap?af_xp=custom&pid=website&c=health_pages&is_retargeting=true&af_reengagement_window=30d&af_dp=bbcgoodfood%3A%2F%2F" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?q=https://immediate.onelink.me/OQap?af_xp%3Dcustom%26pid%3Dwebsite%26c%3Dhealth_pages%26is_retargeting%3Dtrue%26af_reengagement_window%3D30d%26af_dp%3Dbbcgoodfood%253A%252F%252F&source=gmail&ust=1734443986961000&usg=AOvVaw3gkvSef6ztvJ5ml8VVFGHC">Good Food app. What are the benefits of drinking water? At birth, a baby’s body consists of about 75 per cent fluid. For older children and adults, about 60 per cent of the body is fluid. Fluid is really important for health, as the cells in our bodies depend on it to function normally and flush waste products. Both the amount and type of fluids that adults and children consume can have a significant impact on their health. How much water does an average child need? The amount a child needs to drink can vary greatly depending on age and gender, as well as weather and physical activity. As a general rule of thumb, children aged four to 13 should aim to drink approximately six to eight glasses of fluid a day, with younger children needing smaller servings – about 150ml for a four-year-old and 250ml for an older child. How much water should my child drink a day? This depends on their age and gender, as follows: Boys and girls aged four to eight need 1.1-1.3 litres per day Girls aged nine to 13 need 1.3-.5 litres per day. Boys aged nine to 13 need 1.5-1.7 litres per day. These amounts are based on the guidelines set by the European Food Safety Authority (EFSA). In addition to the fluid we get from drinks, many foods contain water, so these will also top up fluid intake. Examples include cucumber and watermelon, which are over 90 per cent water. Try these child-friendly watermelon lollies or our watermelon & strawberry slushie. What signs might suggest my child is dehydrated? Hydration is particularly important for children, as they have higher water requirements in relation to their body weight. Infants and young children in particular are also less heat-tolerant, so drinking small amounts more often is essential, particularly in hot weather and when they are very active. As children don’t always recognise the early stages of thirst, they are at risk of becoming dehydrated. Even mild dehydration can cause irritability, tiredness, headaches, lack of concentration, reduced mental performance and dry skin in children. What are the best drinks to keep my child well hydrated? Water is the best choice for children, so it’s good to introduce water as a drink early on to get your child used to the taste. Other drinks such as milk and fruit juice can also provide fluid and other nutrients. Pure unsweetened fruit juice and smoothies count as one of your five-a-day, contributing useful amounts of vitamin C. However, they are quite acidic and contain natural free sugars, so guidelines suggest drinking no more than one 150ml glass per day, ideally at mealtimes. Other acidic drinks, such as fizzy drinks and squashes, should be limited or avoided altogether, even if they're sugar-free – the acid can damage tooth enamel, and sugary drinks can lead to dental decay. They also contribute excess calories. It’s recommended that children should not consume caffeine-containing energy drinks. How can I encourage my child to drink more water? It’s a good idea for parents to act as role models, drinking water throughout the day, starting at breakfast time. As with fussy eating, if your child doesn’t like drinking, don’t panic. Try these tips to encourage them to drink more: Ensure children have a drink before school with breakfast, and before and during playtime Offer drinks regularly, especially when the weather is warm Remember that many foods (such as fruit, vegetables and yogurt, milk with cereal, soup) have a high-water content and contribute to fluid intake When out and about or at nursery or school, pack a bottle of watee Try and try again: repeated tastings may help children to develop a taste for water Let your child choose their own cup or water bottle and let them fill it themselves Add ice, slices of fruit or berries to jazz it up a bit and make the water look more interesting When should I refer to my GP? Babies and children are more at risk of dehydration than older children. Signs and symptoms will depend on the age of your child. However, if your child is passing urine less frequently; feels lightheaded or lethargic; or has sunken eyes or a dry mouth, lips and tongue, refer to your GP or healthcare practitioner. Similarly, speak to your GP if your child complains of a consistent thirst. Found this useful? You might also like: Top 5 healthy snacks for kids Childhood obesity – why is it on the rise? 37 healthy kids’ recipes How much water should I drink today? How do you encourage your child to drink more regularly? Share your experience in the comments below. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information. Frankie is a registered dietitian and public health nutritionist with over 20 years' experience. With a PhD in nutrition, Frankie has worked in the NHS as well as in academic research and charity sectors and now works as a freelance consultant. Frankie has a wealth of experience in communicating a sensible fad-free approach to healthy eating for all ages, but specialises in maternal and childhood nutrition with practical hands-on experience based on feeding her own four children. Frankie has been writing for BBC Good Food since 2016 and also contributes to news and current affairs programmes across TV and radio as well as online and print media as a spokesperson for the British Dietetic Association.
Are there benefits to eating your placenta? What does a placenta taste like and how do you go about preparing a placenta to eat? Our dietitian explains this controversial practice...
When it comes to mothers consuming their placentas, there are strong opinions but a lack of consensus. So, is the placenta just a waste by-product of birth, or should it be seen as the key to a nutrition-packed feast? Dietitian Dr Frankie Phillips explains. What is the placenta? The placenta, sometimes called the ‘afterbirth’, is an organ attached to the womb lining. It grows following conception and its role is to pass oxygen, nutrients and hormones from the mother’s blood supply, via the umbilical cord, to the baby. In this way it acts as the lungs, gut, kidneys and liver of the baby, as waste products such as carbon dioxide are transported out. It also provides some protection for the baby against bacterial infections from the mother. After a baby is born, the placenta is no longer needed and the mother will ‘deliver’ it or, during a Caesarean section, it will be lifted out by the doctor. Midwives check that the placenta is complete to ensure there are no subsequent risks to the mother, such as infection or heavy bleeding. Wasted or wanted? In many cases, the placenta is disposed of after the birth. However, there appears to be a growing interest in saving and eating it, with some people suggesting there may be benefits to be had. Although there are records of this practice through history, with dried placenta being used in Chinese medicine, precise numbers are not known. What is clear is that the number of people interested in ‘placentophagy’ (literally ‘eating the placenta’) has increased over the last couple of decades. Despite this, there is limited evidence to support its value to the mother. Are there any benefits or dangers from eating the placenta? Anecdotal support for the practice provides quite a list of supposed benefits. These include potential improvements in energy, breast milk quality, hormonal balance, post-delivery pain and insomnia; plus a lower risk of postnatal depression, better skin elasticity, restored iron stores and help with baby bonding. Although this sounds appealing, sadly there is limited evidence, with a review of ten studies finding there to be no data to support these claims. There are, however, studies supporting the risks associated with the practice, such as infection. How is placenta consumed? There are a number of ways to prepare placenta, with these the most commonly reported: • Using the fresh raw placenta to make a ‘smoothie’ with fruits • Cooking the fresh placenta, e.g. stir-frying or making a pâté • Putting a chunk of raw placenta onto the gum • Drying the placenta and making it into capsules • Soaking it in alcohol to make a tincture. The future of placentophagy In the UK, there are a small number of companies that offer a service producing encapsulated pills, tinctures, smoothies and other products using your placenta. However, there have been some trading standards concerns about the safety of the practice, citing contamination with bacteria during delivery as a possible risk factor. Also, unless the placenta is stored properly, as with all fresh foodstuffs, it is liable to go ‘off’. Last words Women are rightly cautious about what they eat and drink during pregnancy and while breastfeeding. It's worth noting that there is a lack of evidence for the benefits of consuming a placenta, but there are potential dangers. Therefore, while there is no consensus on the benefits, if any, of eating the placenta – and mothers who wish to keep the placenta could potentially be supported in their decision – the current lack of credible evidence and regulation in this area means the jury is still out. What do you think? We would love to hear your opinions and experiences below... This article was reviewed on 8 February 2024 by Kerry Torrens. Dr Frankie Phillips is a registered dietitian and public health nutritionist specialising in infant and toddler nutrition with over 20 years' experience. All content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.