30 easy ways to give kids 5-a-day
Making sure your child gets their five-a-day is easy with our pick-and-mix guide. Just add one ingredient to each meal to create a healthy, balanced diet.
Helping your young child hit their 5 a day is easier than you think with our pick and mix chart – why not ask your kids to choose their favourites too.
A healthy diet for children
The food a child eats in their early years can influence their dietary habits later in life, so it’s important to install good habits and a healthy relationship with food from an early age.
Ensure your child’s nutritional requirements are met by aiming for three balanced meals a day with up to two healthy snacks. Get into the habit of trying different types of protein such as egg, fish, lean meat or legumes with meals and a couple of different vegetables.
Baked beans – 1/2 – 2 tbsp baked beans on toast
Sultanas – ½ - 2 tbsp in porridge
More like this
Spinach- ½ - 2 tbsp spinach
Juice - 1 small glass (150ml) 100% unsweetened juice
Mushrooms – 1-4 button mushrooms (grilled) with ham
Ingredients to cook with
Lentils – ½ - 2 tbsp cooked lentils
Children should also be encouraged to:
- Eat plenty of vegetables, legumes and fruit – as many different colours as possible
- Eat starchy carbs (such as low-sugar cereals, bread, rice, pasta and noodles)
- Include lean meat, fish, poultry and/or alternatives for example nuts or legumes
- Include milk, yogurts, cheeses or fortified alternatives
- Choose water as their main drink and to drink regularly throughout the day
Care should be taken to:
- Limit saturated fat and moderate total fat intake
- Choose foods low in salt
- Consume only moderate amounts of sugars and keep to guidelines on foods containing added or 'free' sugars
What are your favourite ways to get your child to eat their five-a-day? Share your experience in the comments below….
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 BBC Good Food. Find her on Instagram at @kerry_torrens_nutrition
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