Food and nutrients help to form strong teeth and bones, muscles and a healthy body. A good diet can also help to protect your child against illness now and in the future.
Food and nutrients help to form strong teeth and bones, muscles and a healthy body. A good diet can also help to protect your child against illness now and in the future.
Young children’s need for energy and nutrients is high, but their appetites are small and they can be fussy, so it can be a challenge to get your child’s diet right.
Remember, pre-school children can usually eat the amounts they need, even if it seems they’re not taking in very much.
At this age, children are often good at regulating their appetite. If they’re not hungry, insisting on larger amounts of food can create a battle, which the parents are likely to lose. The bases of a healthy meal are:
Carbohydrates
At least one kind of starchy carbohydrate, such as bread, rice, pasta, noodles, cereals or potatoes, samp or maize meal. One or more of these should be served with all meals.
Young children have small appetites, so fibre-rich carbohydrates can be bulky and inhibit the absorption of some minerals.
Gradually introduce higher fibre carbohydrate foods, such as wholewheat pasta and brown rice, so that by the time children are five, they’re eating the same fibre-rich foods as the rest of the family.
Fruit and vegetables Aim for at least five servings a day, where a serving is about a handful in size. Use fruit in puddings and as snacks.
Frozen and canned fruit and vegetables can be just as nutritious as fresh varieties. Vegetables can be eaten raw or cooked (serve them crunchy rather than very soft to preserve the vitamins and minerals).
If your child doesn’t like vegetables, try hiding them by pureeing in to soups, sauces, casseroles and pizza toppings.
Milk and dairy
These foods are an important source of calcium. Your child should be having the equivalent of 500 to 600ml of
milk a day. From the age of one year, cows’ milk is fine and you don’t need to use formula.
Use full-fat varieties for the under-twos; low fat or 2% milk may be given from the age of two if the overall diet contains enough energy and nutrients.
Milk can be used on cereals or in drinks, puddings and sauces. Cheese, sour milk or yoghurt can be given instead of some milk.
Grated cheese, cheese spread or cheese portions can be used on sandwiches or toast. Try yoghurt as a pudding or snack between meals, served alone or with fruit.
Meat and fish
Meat, fish and other sources of protein should be eaten once or twice a day. Cook minced beef, turkey, chicken and pork slowly to ensure that it’s soft and tender.
Use eggs, either boiled, in sandwiches, as omelettes or scrambled. Try different beans and pulses, such as lentils, soya beans, baked beans, peas and chickpeas.
Important nutrients
Iron
Iron deficiency is common in toddlers and preschoolers. Iron is found in meat, some dairy foods and in dark green vegetables and whole grains and also in dried fruit.
Foods rich in vitamin C, eaten at the same time, can help to maximise iron absorption from non-meat sources, so include a glass of orange juice with the evening meal, or citrus fruit and vegetables rich in vitamin C.
Calcium
This is vital for the growth of bones and teeth. A child’s requirement will usually be met if milk and other dairy products are consumed daily as a regular part of the diet.
Vitamins A, C and D
Vitamin A is needed for healthy skin and cell development. Vitamin C is important for the immune system and growth, and its intake may be low in children who don’t eat many fruits or vegetables.
Vitamin D is essential for the body’s calcium metabolism and can be produced by the body when skin is exposed to sunlight.
There are incorrect notions that a higher sugar diet contains lower levels of micronutrients called the dilution effect.
Scientific studies have been able to show that an adequate diet can be achieved despite sugar intake. The most probable reason for this is that key sources of sugar in the diet are often fortified or contain high levels of nutrients, such as breakfast cereals, yoghurts and fruit drinks.
