Building good eating habits is very important for young children. Early food experiences will impact on eating patterns and habits in their adult life.
This section offers information on what foods to offer your child so that they can grow and develop, how much they need to eat and other aspects of a healthy lifestyle.
Toddlers have high energy requirements as compared to adults they are growing rapidly and are extremely active. As they have smaller stomachs, they need more calories and nutrients in each mouthful of food than adults, although like the rest of the family your toddler needs to eat a variety of food from the four food groups:
Click on each title for more information:
Click here for a practical guide to feeding your children in the early years
http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx
Babies and children under 11 should have less salt than adults.
Babies under a year old should have less than 1g of salt a day. If a baby is breastfed, they will get the right amount of minerals, including sodium and chloride, from breast milk. Formula milk contains a similar amount to breast milk.
Don't add salt to your baby’s milk or food, and don't use stock cubes or gravy as they're often high in salt and their kidneys can’t cope with it. Remember this when you’re cooking for the family if you plan to give the same food to your baby.
Avoid giving your baby processed foods such as ready meals as these are often high in salt. However, food manufactured specifically for babies should meet the recommended levels. If in doubt, always check the label
The daily recommended maximum amount of salt children should eat depends on age:
Making sure your child doesn’t eat too much salt means you’re also helping to ensure that they don’t develop a taste for salty food, which makes them less likely to eat too much salt as an adult.
Some foods are almost always high in salt because of the way they are made, for example bacon, cheese and sausages.
Other foods, such as bread and breakfast cereals, can contribute a lot of salt to our diet. But that’s not because these foods are high in salt – it’s because we eat a lot of them. Check the food label to help you choose ones with less salt.
The following foods are almost always high in salt. To cut down on salt, eat them less often or have smaller amounts:
In the following foods, the salt content can vary widely between different brands or varieties. That means you can cut down on salt by comparing brands and choosing the one that is lower in salt. Nutrition labels can help you do this.
These foods include:
It's natural for parents to worry about whether their child is getting enough food, especially if they refuse to eat sometimes. Don't worry about what your child eats in a day, or if they don't eat everything in a meal. It's more important to think about what they eat over a week.
As long as your child is active and gaining weight, and it's obvious they're not ill, then they’re getting enough to eat, even if it may not seem like it to you.
It’s perfectly normal for toddlers to refuse to eat or even taste new foods.
As long as your child eats some food from the four main food groups (milk and dairy products, starchy foods, fruit and vegetables, protein), even if it’s always the same favourites, you don't need to worry. Gradually introduce other foods or go back to the foods your child didn’t like before and try them again.
The best way for your child to learn to eat and enjoy new foods is to copy you. Try to eat with them as often as you can so that you can set a good example.
If you’re bringing up your child on a diet without meat (vegetarian) or without any food from an animal (vegan), they'll need two or three portions of vegetable proteins or nuts every day to make sure they get enough protein and iron.
Don’t give whole nuts to children under five years old as they could choke. Grind nuts finely or use a smooth nut butter.
Read Food allergies for important information about peanut allergy.
The advice on introducing solids at about six months is the same for vegetarian babies as for non-vegetarian babies. However, as your child gets older, there's a risk that a vegetarian or vegan diet may be low in iron and energy and too high in fibre.
You can make sure your child gets enough iron by giving them:
You can help ensure that your child gets all the nutrients they need by giving them smaller and more frequent main meals, with one or two snacks in between, and making sure they eat a good variety of foods. You'll also need to make sure they get enough calcium, vitamin B12 and vitamin D. Vitamin drops are recommended for all young children from the age of six months, and should be given until they are five years old.
Read more about vitamins for children.
If you’re breastfeeding and you’re on a vegan diet, it’s important that you take a vitamin D supplement. You may also need extra vitamin B12.
Take care when giving children a vegan diet. Young children need a good variety of foods to provide the energy and vitamins they need for growth.
A vegan diet can be bulky and high in fibre. This can mean that children get full up before they’ve taken in enough calories. Because of this, they may need extra supplements. Ask a dietitian or doctor for advice before introducing your child to solids.
More information about vegan diets for infants and under-5s can be found here
Young children need lots of energy to grow and develop. Give vegan children high-calorie foods, such as hummus, bananas and smooth nut and seed butters (such as tahini and cashew or peanut butter). They still need starchy foods. However, don't give only wholegrain and wholemeal versions to children under five years old because they're high in fibre. For extra energy, you could add vegetable oils or vegan fat spreads to foods.
Pulses and food made from pulses are a good source of protein for vegan children. Nut and seed butters also contain protein. Always use smooth versions for babies and children under five years old. Breastfeeding until your child is two or more, or giving them soya-based formula milk if they are vegan, will help ensure they get enough protein.
Ask your GP for advice before using soya-based formula.
Fortified soya drinks often have added calcium. Some foods are also fortified with calcium, so check the label.
Fortified breakfast cereals and some yeast extracts contain vitamin B12. Your child may also need a supplement.
Some omega-3 fatty acids are found in certain vegetable oils, such as linseed, flaxseed, walnut and rapeseed oils. However, these are chemically different from the long chain omega-3 fatty acids found in oily fish, and evidence suggests that these short-chain fatty acids may not offer the same protection against heart disease as those found in oily fish.
Fortified soya drinks often have added calcium. Some foods are also fortified with calcium, so check the label.
Fortified breakfast cereals and some yeast extracts contain vitamin B12. Your child may also need a supplement.
Some omega-3 fatty acids are found in certain vegetable oils, such as linseed, flaxseed, walnut and rapeseed oils. However, these are chemically different from the long chain omega-3 fatty acids found in oily fish, and evidence suggests that these short-chain fatty acids may not offer the same protection against heart disease as those found in oily fish.
If you need some inspiration to help you cook healthy and tasty food for your kids, try these meal ideas.
When preparing food for children, don’t add salt, sugar or stock cubes directly to the food, or to the cooking water.
Whole cows' milk can be given as a drink from the age of one. Semi-skimmed milk can be introduced at two years old, provided your child is a good eater and growing well for their age.
Change4Life - Healthier Lunchbox and picnics
First Steps Nutrition Trust: Eating well - Early years packed lunch
Change4Life - Meal planning tips
Download a great, simple and cost-effective family meal planning guide
Change4Life - Healthy Snacks for kids
Please click here for healthy snack ideas for 1-4 year olds
Why not try some recipes from NHS Choices and other trusted sites:
Growing children, especially those who don't eat a varied diet, sometimes don't get enough vitamins A and C. It's also difficult to get enough vitamin D through food alone.
This is why the Department of Health recommends that all children from six months to five years old are given supplements, in the form of vitamin drops, which contain vitamins A, C and D.
Your health visitor can give you advice on vitamin drops and tell you where to get them. You’re entitled to free vitamin drops if you qualify for Healthy Start. Some supplements that can be bought over-the-counter in pharmacies contain other vitamins or ingredients. Talk to your pharmacist about which supplement would be most suitable for your child.
Having too much of some vitamins can be harmful. Keep to the recommended dose stated on the label, and be careful not to give your child two supplements at the same time. For example, don’t give them cod liver oil and vitamin drops, as cod liver oil also contains vitamins A and D. One supplement on its own is strong enough.
Vitamin D is only found in a few foods, such as oily fish and eggs. It's also added to some foods, such as fat spreads and breakfast cereals.
The best source of vitamin D is summer sunlight on our skin. But it's important to keep your child's skin safe in the sun. More information about sun safety for children can be found here: https://www.nhs.uk/conditions/pregnancy-and-baby/safety-in-the-sun/
Children shouldn't be out in the sun too long in hot weather. Remember to cover up or protect their skin before it turns red or burns.
Young children should still have vitamin drops, even if they get out in the sun.
The Department of Health recommends that:
Vitamin A is important for babies and young children, and they may not be getting enough. It strengthens their immune system, can help their vision in dim light, and maintains healthy skin.
Good sources of vitamin A include:
Vitamin C is important for your child’s general health and their immune system. It can also help their body absorb iron.
Good sources of vitamin C include:
Being active should be encouraged from birth. Before your baby begins to crawl, encourage them to be physically active by reaching and grasping, pulling and pushing, and moving their head, body and limbs during daily routines, and during supervised floor play, including tummy time.
Children who can walk on their own should be physically active every day for at least 180 minutes (3 hours), spread throughout the day, indoors or out.
Children love using their bodies to crawl, walk, run, jump and climb. The more opportunities you give them to burn off energy, the happier they’ll be.
You’ll probably find they sleep better and are more easygoing. By giving them the chance to exercise, you’ll be helping their muscle development and general fitness. It also starts habits that will help them grow into fit, healthy adults.
Here are some ways to keep your child active:
Physical activity guidelines for children (under 5)
