Kids' nutrition
Children grow best with regular meals and snacks, a wide variety of foods and calm, pressure-free mealtimes. Parents decide what food is offered; children decide how much to eat.
Enjoy more
- Fruit and vegetables at every meal, in fun colours and shapes
- Whole grains: oats, wholegrain bread, brown rice, pasta
- Protein: eggs, beans, fish, chicken, tofu
- Milk, yogurt and cheese for calcium
- Water as the main drink
Limit
- Sugary drinks and juice (water and milk are best)
- Sweets and salty snacks
- Large portions; children need smaller servings than adults
- Using food as a reward
A sample day
| Breakfast | Porridge with banana slices and milk |
|---|---|
| Lunch | Wholegrain wrap with egg, cucumber and cherry tomatoes |
| Snack | Yogurt with berries |
| Dinner | Salmon fish cakes, sweet potato wedges and peas |
Helpful tips
- Offer a new food 10–15 times; it often takes that long to be accepted.
- Eat together as a family when you can, and let children help cook.
Check with your doctor
For babies and toddlers, or if you are worried about your child's growth, eating or weight, talk to your health visitor or paediatrician.
Get a plan built around thisNouri turns these suggestions into daily menus and a grocery list.
Get the appGeneral guidance for adults, not medical advice.