Healthy diet – What should my child be eating?

Around the age of five, children should be eating a similar diet to the rest of the family and you can make the most of having everyone eat the same foods and spend the family meal time together. Also, try to get them involved in the kitchen preparing meals. As children grow they will need a good range of vitamins and nutrients to help them develop physically and mentally.

Meals should deliver a good balance of carbohydrates, proteins, good fats, vitamins and minerals. A balanced diet should be the aim, including nutritious foods like fruit, vegetables, wholemeal bread, rice, fish and chicken. Bear in mind though, that red meat provides more iron and zinc than either fish or poultry. So vary their diet to cover all of the major food groups.

At the same time junk food, processed or convenience food and any high fat, high sugar snacks should only be given as a treat and not part of your child’s daily diet.

Child obesity in the UK is at an all time high. By eating a balanced diet and including physical activity as part of your child’s daily routine, obesity should not become an issue. Both mum and dad can set a good example by eating a balanced diet and range of nutritious foods.

The Mediterranean Diet

Over recent years there has been some pretty compelling research focused on Mediterranean-style diets and essential fatty acids, specifically Omega-3 and children. The findings are reinforcing what we now know about healthy eating and the new dietary guidelines for children and adults.

The elements of a Mediterranean-style diet are very simple - vegetables, fruits, whole grains, fish, low-fat dairy, nuts, olive oils. Try to incorporate Italian, Greek, and Spanish ingredients and techniques into your meals at home and get the whole family involved. It’s fun, it’s healthy and it makes a change. Just tap ‘Mediterranean-style diet’ into Google now. Go for it!

Five a day for a five year old?

From age five onwards children can become incredibly picky with their food and meal times may become difficult. Sometimes getting them to eat their ‘five a day’ may be impossible. Help is at hand and there are more creative ways to get fruit and vegetables into your child’s diet. Remember that children will eat smaller portions than adults and so by giving them a banana, a small handful of grapes or raisins you can make sure that they receive the vitamins and minerals essential for good health.

Tips

• 1545 kcals a day [girls]
• 1715 kcals a day [boys]
• Give them snacks that are energizing such as raisins
• Provide them with ‘good’ fats
• Give them foods rich in iron
  

For more great tips and information read any of the following pages

• Good Nutrition For Kids
• Maintain Your Childs Immune System
• Your Childs Concentration
• How To Deal With Childhood Tanatrums
• Exercise And Your Child
• Your Child Good Health and Growth