Food and nutrition

Healthy eating

Children grow a lot between the age of 8 and 19. Eating healthily is extremely important in order to make sure that they continue to grow and develop into strong healthy adults.

At this age, children can make their own decisions about what they eat. Reminders about eating a balanced diet and the issues that come with an unhealthy diet can help them to make good food choices.

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best.

This means eating a wide variety of foods in the right proportions, and consuming the right amount of food and drink to achieve and maintain a healthy body weight.

Following these tips will help to make sure you are eating a healthy, balanced diet:

• Eat at least five portions of a variety of fruit and vegetables every day - See 5 a day.
• Base meals on higher fibre starchy foods like potatoes, bread, rice or pasta.
• Have some dairy or dairy alternatives (such as soya drinks).
• Eat some beans, pulses, fish, eggs, meat and other protein.
• Choose unsaturated oils and spreads, and eat them in small amounts.
• Drink plenty of fluids (at least six to eight glasses a day).

For more information on maintaining a balanced diet click here: The eatwell guide - NHS.

5 a day

Fruit and vegetables are a great source of vitamins, minerals and fibre, and an important part of a balanced diet for kids and adults.

Eating plenty of fruit and veg helps keep us healthy, and may reduce the risk of disease and some cancers.

Healthier food swaps

Making simple food swaps can help cut down on sugar, salt and fat in you and your family's diet. Even just one or two everyday swaps can really make a difference and go a long way to making every day healthier - but the more swaps you make, the better!

Cooking

Involving your child in shopping and cooking is a fun way to teach them about a healthy, balanced diet, as well as teaching them to prepare their own meals. Spend time with your family, showing your child how you prepare certain foods and meals that they enjoy.

Working through a list of popular recipes is a great way for you to discover new foods. Knowing what you are cooking is important as there may be healthier alternatives.