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Nutrition - Children

If you begin eating healthily as a child these habits will more often than not likely stay with you throughout life.

Children

If you begin eating healthily as a child these habits will more often than not likely stay with you throughout life. Therefore, it’s vital that you are teaching children positive habits early on. It will assist them in sticking to good eating patterns. In addition, it will help people to avoid diseases and health issues as a child and later on in life. 

 What are the benefits of children eating healthily?

There are so many benefits of your child eating healthily including; 

  • Controls their energy
  • Helps prevent health conditions mentally such as ADHD, anxiety and depression
  • Maintain healthy weight
  • Improve their brains
  • Improved mood

Healthy eating advice 

By the time your child goes to school, they will be quickly growing as well become more active. Therefore, to meet a child’s growth demands, they will need to be offered the correct drinks and foods for their own needs and to allow for their nutrient requirements and high energy. 

A child’s diet from 5 years old should include adequate amounts of dairy, vegetables, fruit, protein and starchy carbohydrates. When they start school they may begin to take slightly more control over what they eat, especially if they have school lunches. So, as an adult it is important to encourage them to eat well, healthy and varied so that their body is provided with the nutrients they need. 

Nutrition – Children

         Children

Nutrition for Children FAQs

What Exactly Is Good Nutrition?

In the simplest way possible, this means that your body is receiving all the nutrients, vitamins and minerals that it requires in order to function efficiently.

What Nutrition Should I Eat Daily?

To get different vitamins & minerals you need to try to eat a variety of different foods. Add foods that are rich in nutrients such as fruits, vegetables, lean meats, fish and whole grains.

What Are The Major Types Of Nutrition?

The major classes of nutrients are minerals, vitamins, carbohydrates, fats, fiber, protein, and water.

How can I get my child to eat healthier?

Prioritise meal times, involve your children, reduce sugar. 

What are the benefits of children eating healthily?

There are so many benefits of your child eating healthily including; 

  • Controls their energy
  • Helps prevent health conditions mentally such as ADHD, anxiety and depression
  • Maintain healthy weight
  • Improve their brains
  • Improved mood

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. 

Tips to get children to eat healthier 

Prioritise meal times

Sitting at a table with your household is important to establish positive eating habits, mealtimes also; 

  • Sets an example: if you eat and prepare healthy foods for yourself, then it’s more than likely a child will follow by example. Try to avoid obsessing over calorie counting, talking negatively about yourself. Your child may begin to do the same, leading to negative food associations or issues over body image. 
  • Monitor eating habits: when children get older, they spend more of their time eating at a friends house or at school. Watch what they eat, promote good eating habits and encourage them to eat more nutritious food where possible. 
  • Talk to your kids: be interested in what your children are doing, let them know what you are doing and build connections with them and your family. 
  • Comfort your kids: children enjoy routine, knowing that they will have regular meals with their family can help them feel safe.

Involve your children

There are many ways to involve your children to help them create a healthy relationship with food and develop healthy eating habits including;

  • Include your children in the food shop and what to eat at meals. Help them learn how to read food labels and understand nutrition quantities. As well as letting a child help with cooking meals. Another way to do this is by growing produce in your garden or house plants if you have the space such as; herbs, vegetables and fruits. This can teach valuable lessons to children through planting, looking after and harvesting the food. 
  • Shift to healthier substitutes: you do not have to adapt your whole meal plan but substitutinig some unhealthier options for healthier versions can be highly beneficial. 
  • Reduce sugar: it is natural for sugar to occur in food such as fruit and dairy. However, many foods also have added sugar, which just adds unnecesary calories into your diet and can potentially contribute to obesity, mood disorders and hyperactivity. Some foods may have sugar in them that you dont even realise such as; fast food, frozen meals, ketchup, canned soup and breads. 
  • Make vegetables and fruits more appealing: limiting salty and sweet unhealthy snacks can automatically make healthier foods more appealing. If your child wants a sugary snack but there is none in the house then they will have to opt for example a piece of fruit. 

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Nutrition Healthy Eating Advice Children