As a childcare provider and the trust you put in us to care for your child we like to give you advice and tips , please use the information in whichever way you wish.
As a parent, the nutritional needs of your child/ren are obviously a priority, and it’s easy to feel overwhelmed by the amount of differing information out there. The food a child eats in their early years can influence their dietary habits later in life, so it’s important to instil good habits and a healthy relationship with food from an early age. (I , Lynsey, daily work with adults who are overweight and struggle with food choices , so I know how important it is to teach our children about making healthy choices as early as possible.)
Food groups
Protein is essential for a number of important functions, including growth, brain development and the maintenance strong, healthy bones. Of the 20 amino acids – or the building blocks that make proteins – children need to get nine essential amino acids from their food.
Animal proteins such as lean meat, fish, eggs, milk, yogurt and cheese contain all nine essential amino acids and are considered the most valuable for growth. Plant proteins, such as beans and pulses, are incomplete proteins and need to be combined to achieve the full spectrum of amino acids. Aim to include fish twice a week, with one being an oily variety like salmon, trout or mackerel. Fresh or frozen.
Children need a source of carbohydrates in each meal. However, young children under two years of age may struggle to digest wholegrain varieties, and too much fibre can fill them up too quickly, compromising their appetite and their absorption of important minerals such as calcium and iron. Introduce these more fibrous foods gradually so their digestive systems adapt to the extra fibre.
Some children manage wholegrain versions of bread and pasta better than others, so it’s just a matter of seeing how your child responds. Nuts and seeds are good sources of fibre, minerals and important healthy fats. However, whole nuts and seeds should be avoided until your child is five years old or over because of the risk of choking.
Aiming for five portions of fruit and vegetables is a good starting point for children. The poriton size depends on their age, size and physical activity, so there are no set rules. An easy guide is that a portion of fruit or veg is the amount that fits in the palm of your child’s hand. Easy tips for keeping on track could be as simple as keeping a bag of frozen vegetables in the freezer or chopping up a piece of fresh fruit for dessert.
Dairy foods including milk, yogurt and cheese are a useful source of calcium and iodine in the diet, as well as providing vitamins A, D and B12.
For children aged one to two years, choose whole milk, as it is important for growth and the absorption of essential vitamins. Lower-fat milks may not supply the calories or fat-soluble vitamins they need. From two years, you can make the switch from whole to semi-skimmed milk, provided your child is eating a wide variety of foods and is gaining weight normally. Lower-fat versions of milk and dairy foods contain just as much calcium as their higher-fat counterparts. Calcium is an essential nutrient for all children to help develop strong bones and teeth. Processed yogurts are often packed with sugar, colourings and sweeteners, so steer clear of the flavoured ones. Instead, choose natural yogurt and add your own natural flavourings such as fruit compote, stewed fruit or fresh fruit, such as grated pear.
Unsweetened, calcium-fortified milks such as soy, almond and oat may be given from the age of one year as part of a healthy, balanced diet. However, rice milk should be avoided in children under the age of five years because of the levels of arsenic in these products. Condensed, evaporated and dried milk do not contain the same levels of nutrients as whole milk and should not be given to children under one year. Infant formula is the only suitable alternative to breast milk for the first year of a baby’s life.
While children need some fat to grow and develop, too much of any sort of fat is not recommended. Butter, spreads and oils contribute to the taste, texture and enjoyment of food. They are a source of concentrated energy for young children who are growing rapidly and are physically very active. Fats are also needed to aid the absorption of certain vitamins including vitamins A, D, E and K. There are some fats which are essential in your child’s diet for a healthy immune system and for normal brain function. These omega-3 fatty acids are found in oily fish, nuts, seeds and their oils.
Soft drinks, sweets, confectionery, biscuits, sugary pastries and desserts are high in added sugars and often contain poor quality fats, as well as salt. Children should only eat these foods once in a while, for example, on special occasions. The over-consumption of snack foods high in added sugar, fats and salt is recognised as one of the major contributing factors to high rates of obesity.
Healthier sweet treats:
Tips for feeding the kids every day | Tesco Real Food
Please share with us any pictures of ideas or foods you have created , so we can put on our healthy choices book.
