Children

Eating Guidelines for Children (up to 13 Years)

• Variety of Foods:
  • Children should eat a wide variety of healthy foods daily, based on the food pyramid.
• Key Nutrients for Children:
  • Protein:
  • Needed for rapid growth.
  • High biological value (HBV) protein foods, e.g., meat, fish, eggs, are essential.
  • Carbohydrates:
  • Active children need energy, so include carbohydrate-rich foods.
  • Choose high-fibre, low-sugar options like wholemeal bread and cereals.

• Calcium:
• Necessary for strong bones and teeth.
• Include calcium-rich foods like milk, cheese, and yoghurt.
• Iron:
• Vital for healthy blood supply.
• Found in red meat, fortified cereals, and dark green vegetables.
• Vitamin C:
• Supports general health and helps the body absorb iron efficiently.
• Found in fruits like oranges and strawberries.
• Vitamin D:
• Helps the body absorb calcium.
• Found in oily fish, fortified cereals, and sunlight exposure.

• Limiting Certain Foods:
  • Restrict foods high in fat, sugar, and salt to prevent children from developing a taste for them.
• Presentation and Portions:
  • Make food visually appealing.
  • Serve child-sized portions to avoid waste and encourage healthy eating.

• Encouraging Healthy Eating Habits:
  • Involve children in meal preparation.
  • Encourage them to try new foods.
  • Adults should model healthy eating behaviours.

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Key Takeaway

Healthy eating habits established in childhood can have long-term effects on health during adulthood. Provide balanced, nutrient-rich meals to support growth and development while limiting unhealthy foods.