What kind of foods should we eat?

Plenty of fruits and vegetables:  These are a great source of vitamins, minerals and fibre – try to eat at least five portions of a variety of different fruit and vegetables every day.

Plenty of potatoes, bread, rice, pasta and other starchy foods: These are good sources of energy, vitamins and fibre and should be the main part of every meal. Older children and adults should eat wholegrain varieties whenever possible – for example brown bread and brown rice or pasta – as they are higher in fibre. Children under five should have fewer high-fibre foods than adults because these can fill up their small tummies, meaning that they don’t have room for the other foods they need to give them energy and the wide range of nutrients they need every day.

Some milk and dairy foods: Cheese, milk and yoghurt contain calcium and other nutrients. Remember, children should not be given cow’s milk as a main drink until they are over 12 months old, although you can use it when cooking for them. Once they start drinking cow’s milk, children should have whole milk (and full-fat dairy products), as lower-fat varieties won’t give them the energy they need. Children over the age of two can have lower-fat dairy products and semi-skimmed milk if they are eating well, but skimmed milk and 1% fat milk are not suitable until your child is five years old. 

Some meat, fish, eggs, beans and other sources of protein (not dairy): Choose lean meat. Make sure that foods like eggs, chicken, pork, burgers and sausages are cooked all the way through. Try to eat oily fish at least once a week.

Only have a small amount of foods and drinks that are high in fat and/or sugar: Only have a small amount of food and drinks that are high in fat and/or sugar such as biscuits, fizzy drinks, crisps and cakes.