We are constantly reminded about how important a healthy, balanced diet is.
This is never more important than during the first few years of your child's life.
Breast milk or formula is an essential source of nourishment throughout the first year of your baby's life, but from the time you begin weaning, you should work towards maintaining a diet that provides the five essential nutrients: carbohydrate, vitamins, fat, minerals and protein.
A good supply of calcium, iron and vitamins A and D is also necessary during this time. Calcium is needed for healthy tooth development and with vitamin D, helps make bones stronger. Whole cow's milk is recommended for children over the age of 12 months as a main drink as it is a rich source of a number of nutrients. Semi-skimmed milk can be introduced after the child is two, as long as the diet provides enough energy. Skimmed milk is not suitable for children under five years of age, as it does not provide enough energy and vitamin A.
Don't let your baby get hooked on a sugary diet. Healthy eating habits start young. It is easy to fall into the trap of feeding your child convenience foods, different to your own diet cooking separate meals for your child. 'Real' food for the adults, whilst the children have a special diet consisting of pizza, chips, processed meats, burgers and spaghetti hoops. Never fall into this trap.
The energy requirements of children increase at a rapid pace as they become more active. They have a high energy requirement for their size. Small, frequent meals are better for children than two large meals a day. Children do not have large enough stomachs to cope with big meals. Don't restrict the amount of healthy food your child eats for fear of making him or her fat. When a child has had enough, don't force her to eat more. If she's energetic and lively, she's getting enough nutrition.
What type of foods does my child need?
Frozen and chilled food is generally nutritionally sound. However, food that is dehydrated or tinned doesn't have the nutrition of fresh food. Dehydrated food has a great deal of salt which will put excessive strain on the kidneys of young children. Processed food also has chemical colourings, flavourings and preservatives.
Low calorie foods are not suitable for toddlers. They need extra calories to fuel their growth. Bananas, bread and pasta give a child enough energy to keep going. Toddlers eat little and often. As well as eating three times a day with you, your child will also need nutritious snacks to keep him or her going. A toddler will need full milk and dairy products like cheese and yoghurt. Small children need some animal protein, which doesn't have to be meat or fish. Eggs, cheese or full milk will do equally well. Don't embark on a vegan diet for your child without consulting a qualified nutritionist. Give your child about one pint of milk per day. If he or she doesn't like milk, it can be disguised in scrambled eggs, pancakes or milk puddings.
Don't be shocked by the mountain of food your child can get through. All children's appetites differ and there are no set rules on quantities to feed. When your child is full he or she will refuse to eat any more. Don't try to force the child into eating any more. This way you will keep your child in touch with his or her natural appetite.
How can I tempt a picky eater?
Meal times should be relaxed and if the whole family eats together hopefully the picky child should be tempted.
Try to avoid nagging your child to eat. Try not to make a fuss. This only draws attention to the problem, making it into an issue for the child. Give praise when they eat healthily, so that they eventually associate eating well with behaving well.
Take note of what they like to eat and use this to build a balanced diet. Make sure there's at least something on the table they like. Don't make special food at separate times. Preparing special dishes just encourages pickiness. If they don't like a particular food try again a few months later, remember tastes change as you get older. Try a good variety of vegetables; don't just stick to carrots and peas.
Avoid crisps and sweets on the way home from school, as this will fill them before the main meal.