Nutritional Tips for Children

Healthy eating for your kids

• Only offer fresh fruit as a snack.
• When your child is thirsty, give them water, otherwise, let them drink juice diluted 50:50 with water, or a natural squash, such as Rock's Organic. Don't go for sugar free drinks or desserts which have added sweeteners and are not good for them.
• Watch oranges and orange juice - many children are sensitive to it.
• Don't overload your child with wheat. Some kids have wheat for breakfast, lunch and tea. Try oats, rye bread, oatcakes and rice as a change.
• Limit tomato ketchup and salt. Watch for hidden salt in soups and cereals, as well as the salt in crisps.
• Encourage your child to have 5 fruit and vegetables per day before allowing a treat.
• Make their cakes (see Healthier Cakes section on our Recipe page) or give them Fruitus cereal bars which have no added sugar or sweeteners and are made with fruit and oats.
• Vary their lunchbox and include one third protein (e.g. chicken pieces, cheese sticks, fromage frais, nuts, fish or eggs), one third carbohydrate (bread, cakes, biscuits, crisps, popcorn, oatcakes) and one third fruit / veg (fruit salads, vegetable dips, homemade soup, dried fruit - limited).
• Give them fruit based desserts such as strawberries dipped in dark chocolate, baked bananas with a squidge of chocolate sauce, fruit fool with soft tropical fruits and Greek yoghurt, or homemade lollies made from smoothie mixes.
• For breakfast start with some fresh fruit or a smoothie and give them a little protein with their toast or cereal(e.g. egg or bacon or peanut butter, ground nuts or seeds, or fromage frais). Their blood sugar will stay balanced for longer.
• If your child is fussy with food, don't get over emotional, but don't give up either. Make an appointment to talk to myself.
• Check the labels, avoid products with ingredients you don't understand.
• Don't buy junk if you don't want them to eat it.
• Most children will benefit from Fish oils and a children's multi vitamin and mineral.