Eating well for children aged one to five years

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Eating well for children aged one to five years A guide for parents Follow us on Twitter @NHSaaa Find us on

1 Eating well for children aged one to five years A guide for parents Follow us on Find us on Facebook at Visit our website: All our publications are available in other formats

Introduction Starting healthy eating habits early in a child s life is important to help children grow and develop, as well as preventing ill health later in life.

2 Introduction Starting healthy eating habits early in a child s life is important to help children grow and develop, as well as preventing ill health later in life. Eating a varied and balanced diet can help get into healthy eating habits to enjoy with the whole family. Children have small stomachs and use a lot of energy so eating the right balance of foods means eating small manageable portions. This means eating three small meals and some snacks made up of foods from the four main food groups. 2

Encouraging your child to eat these foods will mean they will be more likely to eat these as they get older and become adults. Top Tips 1. Fruit and vegetables make colourful snacks. Cut into slices.

3 Fruit and vegetables Aim for at least five portions a day. A portion is roughly what will fit into your child s hand. Fruit and vegetables are great for vitamins, minerals and fibre needed to grow and keep healthy. Encouraging your child to eat these foods will mean they will be more likely to eat these as they get older and become adults. Top Tips 1. Fruit and vegetables make colourful snacks. Cut into slices. Half small fruit, like grapes. Veggie sticks make great finger foods, for example, cucumber or carrot. 2. Encourage a range of vegetables. Fresh, frozen, tinned with no added salt can be used. Add to stews, soups, pasta sauces and as a pizza topping. 3. Fruit can make a great healthy pudding. Try chopped fruit into a plain yoghurt. Or mash some soft fruit with custard. Remember to choose tinned fruit in juice, not syrup. Half a banana 4. Frozen and tinned fruit make a cheap and easy alternative to fresh. Dried fruit can also be included at a mealtime but not as a snack. 5. A small glass of pure fruit juice can count as a portion but only once a day with a meal. Remember to dilute at least half and half. One and half heaped dessertspoons of vegetables 3

Potatoes, bread, rice, pasta, cereals and other starchy foods Aim for at least four portions a day. These give your child energy, vitamins and minerals.

4 Potatoes, bread, rice, pasta, cereals and other starchy foods Aim for at least four portions a day. These give your child energy, vitamins and minerals. They should be offered at every meal and can be part of snacks. Introduce high fibre types, like wholemeal pasta and brown rice, gradually because they are bulky and can fill toddlers up. Top tips 1. There are lots of ways to try potatoes and sweet potatoes like mashed, boiled and baked. Wedges make great finger foods too. 2. Try different types of bread, for example, white, wholemeal and other varieties like ciabatta, pitta or wraps. Two egg sized potatoes 3. Pasta comes in all shapes, sizes and colours to help make mealtimes fun. Try adding a little of the higher fibre types as well or look for 50:50 varieties. 4. Cereals make a good snack but choose the low sugar varieties. 5. Scones, pancakes, crumpets, rice cakes and fruit loaf make good snacks too. Four heaped dessertspoons porridge 4

Beans, pulses, fish, eggs, meat and other proteins Aim for two servings per day. These are very important for your child s growth and development. They provide protein and iron.

5 Beans, pulses, fish, eggs, meat and other proteins Aim for two servings per day. These are very important for your child s growth and development. They provide protein and iron. Eat more proteins from plant based foods; vegetarian products like soya mince, tofu, quorn, canned beans and pulses are good to try. Top tips 1. Try adding lentils, beans and pulses to soups, casseroles and sauces. 2. Eat fish twice per week and include oily fish like salmon, sardines, mackerel or fresh tuna at least once per week. These foods are great for brain development and healthy hearts. 3. Eggs make great sandwich fillings but try boiled, poached or scrambled. 4. Offer a variety of lean meats and chicken, try including in sauces. One and half heaped dessertspoons baked beans 5. Limit processed meats like sausages, bacon and cold meat. Try to have only occasionally. 6. Hummus and peanut butter make tasty sandwich fillings or on toast. Remember not to give whole nuts to children under five. Three dessertspoons minced meat 5

After this full fat or whole milk can be given as the main drink up to two years. 2.

6 Dairy and alternatives Aim for three servings per day. Milk and dairy provide calcium for strong bones and teeth. If cow s milk is not given, soya milk fortified with calcium is a good alternative. Top tips 1. Breast feeding is best for babies or formula may have been given up to one year. After this full fat or whole milk can be given as the main drink up to two years. 2. Semi skimmed milk should be given from the age of two if your child is eating and growing well. Skimmed milk can be given from five years. Two dice sized cubes cheddar cheese 3. Give milk as a drink and add it to cereals and sauces. 4. Remember cheese, plain yoghurt or fromage frais are good alternatives to milk. 100ml milk 6

7 Oils and Spreads It is best to choose unsaturated fats and oils for instance olive, rapeseed or sunflower types. Fats Young children, especially those under two need the energy provided by fats. Once your child is two, you can gradually cut down on fat in foods and choose lower fat products, as long as your child is eating and growing well. Once your child is five they can eat a healthy low fat diet like that recommended for adults. Foods high in fat and / or sugar This includes sweets, cakes, biscuits, chocolate and crisps. These are high in sugar, fat and often, salt and contain very few nutrients needed for health. Too many of these foods can lead to tooth decay, weight gain and / or health problems in later life. These foods are not needed for health and by avoiding or limiting them will encourage children to make healthier choices as they grow older. 7

8 Drinks Children need around six to eight cups of fluid each day. Drinking plenty can help your child s coordination, alertness and help prevent constipation. A cup is around 100 to 150 ml. Top tips 1. Water and milk are the only safe drinks for children to protect their teeth. Water can be jazzed up with ice cubes or pieces of fruit. 2. From the age of one, aim to have your child drinking only from a cup. Drinking from bottles can damage teeth. 3. Fizzy drinks and squashes, diet or full sugar are not suitable for young children. They have few nutrients, can damage teeth and fill up small tummies. 4. Fresh fruit juices contain vitamin C which is good for your child. Remember they count as a portion only once per day with a meal and dilute at least half and half. 5. Avoid tea and coffee as it affects the way iron is digested from food. 8

Vitamins All children from one to five should take a 8.5 to 10ug vitamin D supplement every day. Healthy Start Children s vitamin drops contain A, C and D vitamins.

9 Vitamins All children from one to five should take a 8.5 to 10ug vitamin D supplement every day. Healthy Start Children s vitamin drops contain A, C and D vitamins. Ask your health visitor about Healthy Start Children s vitamins drops or suitable alternatives. Iron Iron is important for brain development and for making red blood cells that carry oxygen round the body. Iron in the diet is very important for young children because they are growing fast. You should include iron rich foods every day. Good sources of iron include: Meat and animal sources Red meat, pork and chicken Fish especially mackerel and sardines Eggs Other useful sources Fortified breakfast cereal All breads and flour, especially wholegrain and granary types. Beans and pulses, for example, baked beans, lentils and chickpeas Green leafy vegetables, for example, broccoli, spinach and cabbage 9

Dried fruit remember for healthy teeth only give these at meal times and not as a snack Iron is better

Foods rich in vitamin C include: Fruit, for example, oranges, grapefruit, strawberries and kiwi Juices,

One small glass of pure fruit juice can count as one portion of fruit but only once a day with a meal.

10 Dried fruit remember for healthy teeth only give these at meal times and not as a snack Iron is better absorbed when eaten with foods containing vitamin C. Foods rich in vitamin C include: Fruit, for example, oranges, grapefruit, strawberries and kiwi Juices, for example, pure fruit juices. One small glass of pure fruit juice can count as one portion of fruit but only once a day with a meal. For healthy teeth these should be diluted with water (half and half) Potatoes Vegetables, for example, broccoli, spinach, cabbage, peppers, tomatoes and sprouts Photographs used with kind permission from First Steps Nutrition Trust 10

11 Your notes 11

12 All of our publications are available in different languages, larger print, braille (English only), audio tape or another format of your choice. Tha gach sgrìobhainn againn rim faotainn ann an diofar chànanan, clò nas motha, Braille (Beurla a-mhàin), teip claistinn no riochd eile a tha sibh airson a thaghadh Tell us what you think... If you would like to comment on any issues raised by this document, please complete this form and return it to: Communications Department, 28 Lister Street, University Hospital Crosshouse, Crosshouse KA2 0BB. You can also us at: comms@aaaht.scot.nhs.uk. If you provide your contact details, we will acknowledge your comments and pass them to the appropriate departments for a response. Name Address Comment Last reviewed: November 2018 Leaflet reference: MIS GD PIL code: PIL

8.2 Breads, Cereals, Potatoes, Pasta and Rice

8.2 Breads, Cereals, Potatoes, Pasta and Rice Foods on this shelf are the best energy providers for your body, so the more active you are the more you need. 8.2.1 How many servings should I have every