Healthy_Eating_for_Children

Helping your child to eat well Children should be encouraged to eat a healthy diet. They should eat foods from each of the 4 main food groups each day. The 4 main food groups are: • Bread, cereals and potatoes • Fruit and vegetables • Milk and dairy foods • Meat, fish and alternatives Fruit and vegetables are particularly important for good health. Under 5’s should be encouraged to eat 5 child sized portions of fruit and vegetables each day. Vitamin C is important in maintaining good health and has a role in helping the body to absorb iron if both nutrients are present in the same meal. Under 5’s should be encouraged to eat foods containing vitamin C. It is recommended that children up to the age of 5 should receive vitamin drops containing vitamins A, C and D. The iron intake of children under 5 is lower than currently recommended and there is evidence to suggest that low iron status is common in this age group. Under 5’s should therefore eat a diet that is high in iron-rich food such as meat, poultry and fish, as well as fruit and vegetables. Drinks for 1 to 5 year olds Children should be encouraged to drink water if they are thirsty. Water quenches thirst, does not spoil the appetite, and does not damage teeth. Milk is a good drink for 1 to 5 year olds. Whole cow’s milk is suitable as a main drink for most children from 12 months onwards. Semi-skimmed milk can be introduced gradually after the age of 2 years, provided that the child is a good eater and has a varied diet. Skimmed milk is not suitable as the main drink for children under 5 years of age. Diluted fruit juice is a useful source of vitamin C. children should be encouraged to have a glass of diluted fruit juice with breakfast as this may also help the body to absorb iron. Children who bring their own drinks to school or child car should be encouraged to bring a plastic flask or a lidded plastic cup containing an appropriately diluted drink. Many ready to drink cartons of squashes have high sugar content and cannot be diluted if they are drunk straight from the pack. Tea and coffee are not suitable drinks for under 5’s as they contain tannic acid which interferes with iron absorption. Dental health If children are having sugary foods and drinks, these should be given with meals rather than between meals. This is because children’s first teeth are prone to decay if they are frequently in contact with sugars. It is important to reduce both the frequency and the total amount of sugar and sugary foods that children eat. To help the healthy development of teeth, children should not be given sweet drinks in a bottle or feeder cup. A cup or beaker should be used if these drinks are given with meals. Some soft drinks which claim to have “no added sugar” still contain sugars which are harmful to teeth. Diet drinks, both fizzy and still, can also be harmful to the teeth. This is because they may be acidic and erode the dental enamel, especially if sipped frequently. The use of these drinks should be avoided or limited. Physical activity and outdoor play Children should be encouraged to be physically active on a daily basis. Physical activity helps to ensure that children eat enough food and get all the nutrients they need. It also builds up muscle strength and overall fitness, develops physical skills such as balance and coordination, and provides a release for children’s energy. Children who are physically active when they are young are more likely to maintain a healthy active lifestyle as they get older. This is important as an active lifestyle reduces the risk of ill health in adulthood. Good practice in encouraging healthy eating • Let the children help themselves to food at mealtimes. • Allow the children to help prepare food on occasion. • Encourage children to set the table and clear it. • Talk to children during the meal about the foods. • Encourage children to mop up any spills. • Present food in interesting ways, mixing colours, flavours and textures. • Make your table look attractive, with a clean cloth and perhaps a small jug of flowers. • Encourage children to try new foods, presenting one new food at a time, when they are not tired or ill. • Set a good example by sitting at the table with the children, and showing your enjoyment of food. • Never force children to eat new foods. • Never make children finish what is on their plates, or insist they sit at the table until they do so. • Make nutritious puddings as a part of the meal and never use them as a reward or punishment. • Let children eat at their own pace. • Ignore fussy behavior and praise hearty appetites. Sample Weekly Menu Plan DAY/SNACK TIME MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY MORNING SNACK Currant bun Flapjack Chopped apple Banana Cookie LUNCH Tuna and cucumber sandwich Tomato Cheese ploughmans lunch with roll Fromage frais Chicken drumstick Coleslaw Pitta bread Ham salad sandwich Fruit malt loaf Bacon, lettuce and tomato roll Pear AFTERNOON SNACK Yoghurt Grapes Peeled and segmented orange Cereal bar Cheese triangle Biscuit Fruit scone Fromage Frais For further advice contact: British Dietetic Association Advice on diet, food-related problems and treatment of conditions through diet. Tel: 0121 200 8080 Email: info@bda.uk.com Website: www.bda.uk.com Food Standards Agency Independent government department to protect public health and consumer interests. Tel: 020 7276 8181 Website: www.food.gov.uk Food and Drink Federation Healthy eating and drinking advice for consumers. Tel: 020 7836 2460 Email: foodfitness@fdf.org.uk Website: www.foodfitness.org.uk www.lifebytes.gov.uk www.lunchwithlennie.co.uk