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.
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.
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 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