ParentingHub

When children eat lots of different healthy foods, they get the nutrients they need for growth and development. It also helps them learn healthy eating habits for life.

Nutritious food for children

Fruit and veggies
Compounds in fresh fruit and vegetables help protect the body against all kinds of diseases, including cancer. Fruits and vegetables are also full of fibre and water.

Grains
most cuisines rely on grains (such as rice, pasta and noodles). They provide an important energy source to the body. Grains with a low glycaemic index give the body slow-release energy. This is why cereals like breads and pasta are the main component of a child’s diet. Try adding more wholegrains to your family diet. They provide additional essential nutrients like fibre and magnesium.

Lean meats, fish and poultry
These foods – and alternatives such as eggs – supply vital iron, zinc and vitamin B12 as well as protein. These are things children need to grow.
• Red meats are an especially valuable source of iron, zinc and B12.
• Fish is a good source of omega-3 fatty acids, which help the brain to develop.

Dairy
Dairy is high in calcium, which builds strong bones.

Why it’s important to eat lots of different foods

As long as children eat a variety of nutritious foods, it’s likely they won’t be missing out on any important vitamins or minerals. It also makes it less likely they’ll be eating harmful amounts of anything. Fish, for example, can contain traces of pollutants such as mercury, which are dangerous in large doses. It’s easier for children to make good food choices if you offer them a healthy assortment of food from an early age.

One way to encourage variety, add interest and expand the range of nutrients in your child’s diet is for your family to try foods from different cultures and with different ingredients.

Vegan and vegetarian diets
Children require many different nutrients for healthy growth and development. So a vegan diet suitable for adults might not be nutritious enough for the growing bodies of babies and children. You will need to compensate for the lack of vitamins. For example, vitamin B12 is essential for brain development and can only be found in animal products.

A vegetarian diet that includes dairy and eggs is fine for most children. If you follow a vegan or vegetarian diet and are concerned about your child’s nutrition, consider consulting a dietician.