FAQs
How can I tell if a child's diet is well balanced?
A well-balanced diet contains something of everything - that way it is nourishing and satisfying. A healthy, balanced diet should contain at least 5 portions of fruit and vegetables and you can find out more about how to achieve this by visiting www.5aday.nhs.uk
The Foods Standards Agency has developed the 'eatwell plate' to make it easier for us to understand the relative proportions of foods that should be eaten to provide the right kind of balance. You can find out more by going to www.eatwell.gov.uk/healthydiet/eatwellplate
Try to make sure that around a third of what children eat is made up of fruit and vegetables and that they base their meals on starchy foods such as bread, cereals, rice, potatoes or pasta. Other than these, children should be having moderate amounts of milk and dairy foods as well as meat, fish, eggs and beans and other, non-dairy sources of protein. Only small amounts of the diet should comprise foods and drinks high in fat and/or sugar. This will help to achieve the balance you're looking for.
How much should a child eat?
Guildeline Daily Amounts (GDA's) for children can be calculated by clicking here. This site is published by 'Be Treatwise' companies - Mars, Cadbury Schweppes Plc and Leaf UK. The data quoted is that of The Institute of Grocery Distribution.
Children have high energy requirements because they are growing and because they are often more active than adults. For the purposes of energy, a calorie is simply a calorie and the body doesn't need to know where it comes from. For healthy growth and development, however, the source of energy is important, and foods from the 'bread, rice, potatoes, and pastas' group are a good source of energy. See 'How can I tell if my child's diet is well-balanced?'.
Is it necessary to get the balance right every day?
No, we all have days here and there when what we eat doesn't provide the right balance. The important thing is to try to strike the balance over time such as a few days or even a week in line with the 'eatwell plate'. See 'How can I tell if my child's diet is well-balanced?'
How do I know I'm buying the right kinds of food in the right quantities?
Confronted with the variety of food we find in shops and supermarkets, it can be difficult to make the right choices. Food labels can help you to make healthier choices. Labels display a list of ingredients and often show you nutrition information. Some labels also display how much a portion contributes to your Guideline Daily Amounts. Visit http://www.eatwell.gov.uk/foodlabels for more information.
Is snacking between meals OK?
Yes it is, as long as it is part of a healthy, balanced diet and doesn't exceed the total amount your child should be eating each day. See 'How much should my child eat?'. Smaller children have smaller stomachs and often can't eat enough at one meal to last them until the next sitting so mid-morning and afternoon snacks can be provided to meet their relatively high energy needs for their size. With a bit of forward planning, it is possible to snack healthily. The Foods Standards Agency has these tips for food on the run... and you'll find some ideas for snacks right here in the Recipes section of this site.
How can I get my child to eat more fruit and vegetables?
One of the aims of programmes such as the Tesco Great School Run is to help children to make healthy food choices. This can take time and you should be happy with small changes that will add up to bigger ones over time. When shopping, try to involve children in decisions, talking through the food groups. Suggest that they choose one thing a week that they have never tried before - fruit or vegetables, for example, fresh, tinned or frozen. In this way you can encourage an exploration of new tastes and textures. Remember that it can take a long time for tastes to change so be prepared for some rejections along the way.
You can also do a lot to influence your child's choices over time by setting a good example. If the rest of the family eats plenty of fruit and vegetables then children will often follow suit. Forcing children to eat foods they have no desire for can turn them into hated foods for life. Take a look at the research on which we've based our ideas (Download PDF) and then at the recipe sections. Hopefully you'll find some ideas to help you here.