Healthy weight

It can be hard getting children to eat more healthily and be more active. It is very important that children have a healthy diet and here are some of the ways in which you can encourage this within your family. 

Healthy diet

Healthy eating isn’t just about the food children eat, it is also about behaviour around eating. Children, especially toddlers, need clear boundaries. Don't let all those good eating habits disappear as your baby gets older. Try not to reward with food and do not let others either. If grandparents want to offer treats suggest sticker books, reading books, or an outing instead.

These are some tips for enjoying food:

Mealtimes

Make mealtimes a family and social event. Sit together and turn off screens and TV. This encourages slower eating which in turn reduces the amount we eat. We all tend to eat more when distracted by a screen.

It is important to have regular mealtimes so that your child becomes used to eating at certain times of the day. There are many options for healthy snacks in between main meals including vegetable sticks and fruit.

It is important to encourage your child to feed themselves (finger foods or spoon foods). Children are good at knowing when they are full but we tend to keep encouraging them to eat more.

At mealtimes allow older children to serve themselves.

Avoid drinks which are full of sugar. This includes pure fruit juice and fizzy drinks. These are also not good for teeth. Tooth decay is totally preventable. Water is the best drink for children.

Snacks

Don't let older children get into the habit of helping themselves to food from the cupboards or fridge between meals. This is often a sign of boredom and the calories soon add up. Make sure they always ask and if you think they have had enough to eat or there is a meal coming up, do not allow it.

Set boundaries about eating. Children often demand food or insist they are hungry when you know they have had enough to eat. They are often bored or thirsty. Remember that being hungry is normal before meals. Otherwise we would have no appetite. Children need to learn to wait.

Use the free NHS Food Scanner App. Just scan the barcodes of your family's favourite foods. Swipe to see the healthier options available and make a swap next time you shop!

Fruit and vegetables

To increase your child’s interest and appetite for vegetables, it is a great idea to involve them in the recipe and shopping stages. By doing this together your child will become aware of everything that is available and can show a preference in terms of a recipe or ingredients. Your child will enjoy having a say in what your family eats and you can make a challenge out of trying new types of food.

Take time to explore the supermarkets and talk to your child about all the different types of fruit. Make it a challenge to try as many fruits as possible. Listen to what your child says about each one. When they tell you what they like, you could start a game in which you could include fruit in different forms including cereal, fruit bowls, or a make-your-own ice lolly.  

Food shopping

We understand that it is not possible for many parents and carers, but try and use any opportunity to involve your children in the food shop. This will give them an idea of where their meals are coming from. It can also spark an interest in a particular food item that they like the look of. The supermarket will open their eyes to many new products. It will encourage them to try more whilst also helping in the decision-making. Sometimes fresh fruit and vegetables can be expensive. You could try frozen fruit and vegetables which have the same healthy effect and often cost less.

If you’re more than 10 weeks pregnant or have a child under 4, you may be entitled to get help to buy healthy food and milk.

Recipes and cooking
  • Start 4 Life can provide you with lots of interesting, inexpensive, and simple recipes for your baby or toddler
  • Change 4 Life provides the same quality recipes but for children one year and older
  • The Henry website also has recipes.

It's worth cooking in bulk too because this means you will have home made ready meals available for super quick healthy dinners. There are many stages to cooking a meal and you can get the whole family involved.

Fussy eating

We know that fussy eating (not just for toddlers) is common. Children refuse to eat certain foods, eat a very limited range of food, or refuse to eat at all. 

Do not worry if your toddler refuses something to eat. Adults can create fussy children because we tend to over interpret likes and dislikes. In fact, children cannot make real choices before they reach four to five years old. Offer them what you expect them to eat. If they choose not to eat it do not be tempted to offer something else. They will eat when they are hungry.

The following things may help: 

  • Eat together as a family and eat the same meal. Ensure that your child has an appropriately sized portion and that their food does not have any added salt
  • Keep offering new foods and in different ways, for example, offering carrots cooked, uncooked, grated, mixed in a sauce and so on.
  • Praise your child when they try something new
  • Aim for no more than two snacks a day.

For further information visit the NHS webpage on fussy eaters.

Ask for a GP appointment if:

  • Your child’s weight or growth is a concern
  • Your child’s diet is restricted to 10 foods or less
  • You suspect your child is iron deficient
  • Your child is chronically constipated
  • You suspect a food allergy.

Healthy lunch boxes

It is important to make sure the lunch box your child takes to nursery or school provides a healthy and balanced lunch. This means plenty of good quality foods from the five food groups. Avoid giving too many processed or ready made foods as these usually contain fewer good nutrients and often have more salt and sugar.

A balanced packed lunch should contain: 

  • starchy foods: these are cereals, bread, rice, potatoes, and pasta. Starchy foods are a good source of energy and should make up a third of the lunchbox
  • protein foods: including meat, fish, eggs, beans, and tofu/Quorn
  • a dairy item: this could be cheese, yogurt, or milk as a drink
  • vegetables: raw or cooked
  • a portion of fruit
  • water or milk to drink.

Children often like food they can eat with their fingers. Chop up raw vegetables such as carrots or peppers and give them hummus or cottage cheese to dip them in. Breadsticks and wholemeal crackers are great finger foods that can be paired with cheese pieces.

Replace chocolate bars and cakes with fresh fruit. Vary the fruit each day and get them to try new things. You could also make up a tasty fruit salad. Be inventive and encourage your children when they try something new.

Some good ideas can be found here.

Note that dried fruit is no longer recommended as a between meal snack as it's high in sugar and can be bad for teeth.

Your child will be able to get free school meals if they are in reception class, year one or year two. Families who are on benefits or a low income may be eligible for free school meals and healthy start vouchers for their children, so please visit your local council website.

The Henry website gives some good suggestions for packed lunches.

How much sugar should children be eating?

  • Children aged under four should have no more than 12g or four teaspoons of free sugars per day
  • Children aged four to six should have no more than 19g or five teaspoons of free sugars per day 
  • Children aged seven to 10 should have no more than 24g or six teaspoons of free sugars per day 
  • Children aged 11 years and upwards, as well as adults, should have no more than 30g or seven teaspoons of free sugar per day. 

An example of the sugar content of common lunchbox items include: 

  • A Petit Filous fromage frais (80g) contains two and a half teaspoons of free sugar
  • Barney Bear cake bar (chocolate) contains two teaspoons of free sugar 
  • No added sugar fruit shoot drink (apple and blackcurrant) contains one teaspoon of free sugar. 

This calculated together is five and a half teaspoons of sugar in a standard lunchbox. This means in one meal, a child under four will have exceeded their daily intake by one and a half teaspoons.

 Click here for more information from the Change4Life website.

Vitamin drops for babies and children

It is recommended that all children aged six months to five years are given vitamin A, C and D supplements each day (vitamin drops). That’s because growing children, especially those who are a bit fussy with what they eat, often don’t get enough vitamins in their diet. Vitamin A is important for their immune system and keeps their skin healthy. Vitamin C helps them absorb iron (to stop them getting anaemic). Vitamin D keeps their bones strong.

It is also recommended that breastfed babies are given vitamin D supplements from birth. Infant formula is fortified with vitamin D so extra vitamin D is not required.

Your baby or child is entitled to free vitamin drops if you qualify for Healthy Start.

Your health visitor can give you advice about vitamins for your baby.  For more information visit the NHS webpage on vitamins.

What if I need more help?

If you need further help and support, speak to your health visitor or GP.

Food banks provide free emergency supplies of food. To visit a food bank you may need to contact Citizen's Advice, your local children's centre, or your Health visitor for a foodbank voucher.  Find your local food bank here. 

Further information:

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