Both children and adults should try to aim to eat at least 5 portions of vegetables or fruit a day. These are a fantastic source of minerals, vitamins and fibre. One of your 5 a day may include fruits/vegetables that are dried, frozen, tinned, juiced and fresh. Pulses, beans and smoothies also count. Although, fruit juice, smoothies and vegetable juice will only ever count as one portion, even if you have several glasses of each. When fruit is juiced or blended, it lets out sugars. This may increase the tooth decay risk, so drinking juices at mealtimes is probably best.
Furthermore, discouraging children from having high fat and sugary foods likes fizzy drinks, sugary cereals, biscuits, cakes and sweets. As these often provide low nutrients but are high in calories. Children should get the majority of their foods from healthier food such as vegetables, fruits and starchy food such as; rice, pasta, potatoes and bread.