Whatever their age, eating a balanced diet is crucial to a child's development and general health. Check out our A-Z guide of foods that will ensure your child is healthy in mind and body.
Antioxidants
Antioxidants are substances in foods that protect the body's cells and DNA from damage caused by free radicals (by-products of use of oxygen in the body).<
Breakfast
Breakfast really is the most important meal of the day: in the morning your child’s blood sugar is low, so skipping breakfast means they will be lacking the
Calcium
Calcium is a vital part of any child's diet, since it strengthens bones and helps to keep them active.
Vitamin D
Produced by the skin when it is exposed to direct sunlight, vitamin D helps to keep your child’s immune system strong.
Essential fatty acids (EFAs)
Essential fatty acids (EFAs) are polyunsaturated oils found inseeds, vegetable oils and oily fish, vital for allbodily functions, including bra
Fresh fruit, vegetables and salads
Fresh fruits, vegetables and salads, particularly organic, are excellent sources of immune boosting vitamins, minerals and enzymes.
Hummus (and other plant proteins)
Hummus is a puree made from chickpeas and tahini (sesame paste), both of which are plant proteins.
Iron
Iron appears to play a vital role in concentration.
Juice and fizzy drinks
Stick to one glass of juice per day for children, as too much can contribute to tooth cavities and other dental problems.
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Minerals
Minerals have very varied functions in the body, including nerve and muscle function and as structural components such as bones and teeth.
Nuts and seeds
As long as there is no nut allergy, nuts and seeds are a great form of protein for your child, and rich in fibre and antioxidants such as selenium and vitami
Oats
Oats really are a 'superfood', since they are not only a fibre-rich energy food, they are also packed with vitamins B and E, potassium and zinc, which all help
Protein
Protein is vital for growing children – needed for repair and maintenance of the body, but also for energy.
Quinoa
A type of seed used in South America to make bread, quinoa is a great alternative to pasta or rice.
Refined carbohydrates and sugar
Refined carbohydrates are starches that have had the fibre and nutrients removed during processing - foods such as white bread, white pasta,
Salt
Current advice for salt intake for children from the Food Standards Agency recommends the following:
Trans fats
Although trans fats occur naturally in some meat and dairy foods, the biggest source in the Western diet is from processed foods such as cakes and biscuits.
Vitamins
Vitamins (particularly the water-soluble vitamin C and B vitamins) can be vulnerable and easily destroyed.
Wholegrains
Choosing wholegrain varieties of bread, pasta and rice is best for optimal nutritional value, as wholegrains are good sources of complex carbohydrates, vitamins
Water
Water makes up more than half of body weight, and is essential for all bodily functions.
Zinc
Zinc is vital for your child’s immunity, and has anti-viral and anti-bacterial properties, so helps to fight off infections.