Healthy eating from toddlers to teenagers

Your 1 to 3 year old

‘Toddlers are growing rapidly so need a high energy diet,’ says nutritionist Vicky Pennington. Full-fat milk, meat and eggs, as well as high fibre foods like wholemeal pasta and rice are a good source of nutrients, however dietitian Nigel Denby advises eating high fibre foods less frequently. ‘Young stomachs can’t process it as well, so too much can reduce the amount of minerals they absorb.’

Top tip! Make eating fruit and veg fun by creating funny face shapes on the plate. If your kids are fussy, try grating vegetables into pasta sauce or mashing them with potatoes.

Your 4 to 6 year old

Eating habits can become more challenging at this stage, so make mealtimes family occasions and get your kids involved. ‘ Children are still growing rapidly and are increasingly active, so need plenty of calories and protein,’ says Nigel. Meat, particularly red meat, dairy products like milk and cottage cheese and oily fish all contain ‘good’ fats and are great for healthy skin and nerve functions. Stock up on oily fish like tuna, salmon and mackerel, as they’re a great source of omega-3, which helps to promote healthy brain and eye development.

Top tip! Swap sugar-laden snacks like cakes and crisps for fresh fruit or oatcakes with cream cheese to provide lasting energy.

Your 7 to 10 year old

Children tend to be going through their growth spurts, which can mean your child’s energy requirements and appetite increase phenomenally. ‘Boys are rapidly growing muscle tissue, while girls start laying down more fat,’ explains Nigel. To fuel their appetite, offer slow-release carbs like brown pasta and wholemeal toast. Ensure your child is still having five servings of fruit and veg a day so that they’re getting a variety of micronutrients like vitamin A, which promotes good vision and healthy skin.

Top tip! Research has shown that eating breakfast improves concentration, so don’t let them go to school on an empty stomach - a smoothie or yoghurt is better than nothing. Plus, make sure they’re drinking around six glasses of fluid a day, as dehydration can impair concentration.

Your 11 to 15 year old

With the onset of puberty, a nutritious diet is more important than ever. A balanced diet that includes meat, fish, eggs and wholegrain cereals is likely to meet their requirements, but if you are concerned, consider giving an age-appropriate multivitamin. To support your child’s huge increase in bone density, add extra calcium to their diet by giving them around a pint and a half of semi-skimmed milk a day. ‘Forty per cent of the adult bone mass is laid down in adolescence,’ explains Vicky.

Top tip! Children shouldn’t be put on a diet unless advised by a doctor or dietician, but if you’re concerned about your teenager’s weight, focus on keeping their weight stable while their height catches up. Opt for low-fat snacks and fresh fruit, and encourage them to take up a physical activity like dancing or rugby. If you have serious concerns, consult your GP.