Healthy Food For Kids

Healthy food for kids is the goal of every doting mum but trying to come up with an interesting and nutritious menu every day can become a daunting task.

Healthy food for kids

As a professional foster carer, working through Action For Children, for young mums and their babies, I are well versed on the topic of healthy food for kids.

Variety is key here and although every child will develop their personal likes and dislikes it is important to introduce as many different types of food as possible.

Young children’s taste buds are more sensitive than those of an adult so try to avoid foods heavy on sugar and salt – they just don’t need it.

Jars and ready made foods are fine in moderation but try to ensure they regularly eat meals you have prepared yourself – natural home cooked foods are best when time allows. And a lot cheaper too!

NB The advice given on this page is appropriate for kids aged 1 - 5.


Health professionals advice is to start with a weekly food chart which will help to ensure that the child is receiving a balanced diet of the major food groups;

1. Dairy Products - milk, yoghurt, cheese

Key nutrients: calcium for strong bones and teeth; protein for growth and development; phosphorus for energy release

2. Fruit and vegetables

Key nutrients: vitamins especially vitamin C; iron (spinach & sea beet); fibre

3. Carbohydrates - bread, rice, potato etc.

Key nutrients: carbohydrates for energy; B vitamins; fibre

4. Protein - meat, fish, eggs etc

Key nutrients: protein for growth and development; iron (red meats); vitamins and micro nutrients (zinc, vitamin B6)

The chart as shown below can be filled in for each day of the week:-

Healthy Food For Kids Meal Chart

Meal Chart

Menu Ideas

Click Here For more Easy Recipes For Kids

Portion Sizes For Under Fives

Meal pattern; 3 small meals plus 2 snacks

Meat, fish, eggs, beans and non dairy protein:

9 months - 2 years

1/2 - 1 tablespoon finely chopped meat or fish, 1 egg. 1 tablespoon of baked beans

2 years - 3 years

1 1/2  tablespoon finely chopped meat or fish, 1 fish finger, 1 egg, 1-2 tablespoon of baked beans

3 years - 5 years

1 slice of meat or fish, 1-2 fish fingers, 1 egg, 2 tablespoon of baked beans

Fruit - 1 portion is a small handful

9 months - 2 years

1/2 small apple or pear, 1 small plum, 1 slice of melon, 2-3 strawberries or grapes

2 years - 3 years

1/2 apple or pear, 1 small plum, 1 slice of melon, 4-5 strawberries or grapes

3 years - 5 years

1 apple or pear, 1 small plum, 1 slice of melon, 6 strawberries or grapes

Vegetables

9 months - 2 years

1 tablespoon of vegetables e.g. carrots, courgettes, broccoli, tomato

2 years - 3 years

1-2 tablespoon of vegetables, 1 small chopped salad

3 years - 5 years

2-3 tablespoon of vegetables, 1 small salad

Starchy Foods - bread, pasta etc

9  months - 2 years

1/2-1 slice of bread, 1 tablespoon of potato, rice or pasta, 3-4 chips,1 tablespoon of porridge or cereal

2 years - 3 years

1 slice of bread, 1-2 tablespoon of potato, rice or pasta, 5-6 chips,1-2 tablespoon of porridge or cereal

3 years - 5 years

1 slice of bread, 2-3 tablespoon of potato, rice or pasta, 6-8 chips, 2-3 tablespoon of porridge or cereal

Milk and dairy foods

9  months - 2 years

3 dice size cubes of cheese, 2 tablespoons of yoghurt or cheese, 1 cup of full fat milk (from 12 months)

2 years - 3 years

4 dice size cubes of cheese, 3 tablespoons of yoghurt or cheese, 1 cup of full fat milk (or semi skimmed)

3 years - 5 years

5 dice size cubes of cheese, 1 small carton of yoghurt, 1 cup of full fat milk (or semi skimmed)

If you have any questions regarding healthy food for kids please Contact Us

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