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What children eat and drink during their early years can affect their health for many years to come. General eating habits are formed in the first few years of life, so it is important that we encourage our children to eat nutritious food. Children need a healthy balanced diet containing foods from each food group so they get a wide range of nutrients to help them stay healthy.

Start small and if wants more, then offer it to them. The foods in this group are a good source of energy, which is particularly important for children as they are very active. They also contain fibre and essential vitamins and minerals, which are needed for growth and development. Children should have a wide variety of foods from this food group and they should be offered at each meal time.

You should encourage your child to eat five portions of fruit and vegetables a day. They should eat a variety of fruit and vegetables as this will make sure they get the full range of vitamins and minerals. Choose from fresh, frozen, canned, dried or juiced, but remember fruit juice and smoothies only counts as one portion no matter how many pieces of fruit are in it and should only be consumed once a day at a meal time a small glass is enough, about ml.

-sized portion is roughly half of an adult portion or the amount that would fit in the palm of their hand. Children should be encouraged to gradually increase the portion size to that recommended for adults. These foods are rich sources of protein, vitamins and minerals. Protein is needed for lots of functions throughout the body; therefore we all need protein in our diet. Beans, pulses and lentils are good alternatives to meat, are low in fat and high in fibre, protein, vitamins and minerals.

Try adding these to dishes to add colour, flavour and texture such as casseroles, chilli or pasta sauces. It's recommended that children eat two portions of fish a week, one of which should be oily fish, for example, salmon, sardines, mackerel or trout. Eggs are a convenient alternative to meat and are extremely versatile. They can be scrambled, boiled, poached or made into an omelette. Meat is a good source of protein, vitamin B12 and iron. A diet rich in iron will help prevent iron deficiency anaemia.

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Processed meat such as sausages, bacon, cured meat and reformed meat products and chicken products are often a real favourite with children. They should be limited, as they are high in fat and salt.

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Milk and dairy foods and alternatives are important during childhood as they are a good source of calcium, vitamins A and D, protein and fat. Calcium is needed to help children build strong bones and for nerve and muscle function. Vitamin D is needed to help absorb calcium and therefore plays an important part in strengthening bones. Whole milk should be given to children up until the age of two. If is eating a varied diet from two years, semi-skimmed milk may be given. When buying dairy alternatives, such as almond or soya, go for unsweetened, calcium-fortified varieties.

The best between-meal snacks and drinks are those that are sugar-free. Tooth-friendly drinks and snacks to offer between meals include:. These foods are nutritious but still contain some sugar, fat or salt. They are best taken at meals when they are less damaging to teeth and should not be taken too often as snacks between meals.

Choose low-fat, low-sugar, low-salt varieties where possible. These are the least healthy choices. Most are high in sugar and may also be high in fat or salt or both. If eaten, they are best taken at the end of a meal when they are less damaging to teeth and not between meals. The foods in the red section should only be given occasionally.

Sweet drinks damage teeth, especially if drunk very often or sipped from a bottle over long periods between meals. Limit drinks such as fruit juice or squash to mealtimes and if possible encourage your child to drink water or milk at mealtimes and in between. The maximum amount of salt your child should have depends on their age.

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Eating too much sugar can contribute to weight gain and tooth decay, so it's important to avoid giving your child too much sugar. Most children go through phases where they stop eating foods that they used to eat or reduce the variety of foods that they would have eaten. For a lot of parents this can be a very worrying time. If you feel your child is overweight and you want to talk to someone about this, make an appointment with your school nurse or doctor. If you encourage your child to eat a healthy balanced diet with only small amounts of foods containing sugar and fat, and you encourage your child to get plenty of physical activity, they should maintain a healthy weight.

Vegetarian or vegan diets can be healthy, providing that a wide variety of foods are eaten. When meat and animal products are avoided, extra care will be needed to make sure that your child gets all the protein, vitamins, iron and other minerals needed. This is particularly important if your child is following a vegan diet. It's more difficult for children following a vegan diet to get all the vitamins they need. Therefore they should also be given supplements of vitamin B12 and riboflavin another B vitamin.

Make sure you find an alternative to meat, fish and chicken as the main sources of protein. These could include:. Eating foods containing vitamin C with iron-rich foods might make it easier to absorb iron from our food. You should also avoid giving your child tea and coffee because it reduces the amount of iron they can absorb. We will not reply to your feedback. Don't include any personal or financial information, for example National Insurance, credit card s, or phone s. The nidirect privacy notice applies to any information you send on this feedback form.

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Healthy eating for children