Food and drink routines in older children

Food and water are very important for children, as they make sure that they have all of the nutrients they need. There is a range of different foods that children need in order to eat a balanced diet. This is a diet where children get everything that they need in order to grow and develop.

If children don’t get the nutrients they need, they will lack energy, be prone to ill health, be less able to concentrate, and could be underweight or indeed overweight. The diagram below shows the proportion of different nutrients that children need in their diet, as they get older. Click on each section to learn more.

As you can see, there are lots of different foods that children require for normal growth and development. The best way to ensure that children get everything they need is to carefully plan each child’s meals, making sure they get the right balance of different nutrients. This means planning breakfast, lunch and dinner, and some snacks between meals to stop children from becoming overly hungry. Remember to also make sure that fresh drinking water is always available. It is very important to make sure that you are aware of any individual dietary needs that may be in place for medical, religious or personal preference.

You’ve learnt a lot about food and drink on this page. Let’s move on to learn more about planning a balanced diet.

Carbohydrates

Children need carbohydrates for energy, and these should make up about a third of every plate of food that a child eats. Examples of this kind of food include bread, pasta, rice and potatoes.

Fruits and vegetables

Fruits and vegetables should make up almost half of a child’s diet. Fruits and vegetables contain numerous vitamins and minerals that are important for growth and development. For example, vitamin C is important for skin and gum health, and calcium is vital for healthy teeth.

Protein

Protein helps the body to grow and repair, and is vital for physical development. Proteins should make up around 15% of a child’s diet, and examples include meat, eggs and fish.

Dairy products

Dairy products like butter, margarine, and cheese are a great source of energy, and are important for children’s growth and development, particularly their brain health. It’s important that children are given full-fat dairy products, so that they can get all of the calorific energy they need, and these also help to keep their bones and teeth healthy.

Choose unsaturated oils and spreads and eat in small amounts

We do need a small amount of fat in our diet and choosing unsaturated fats is a healthier option. For example, unsaturated fats include vegetable oil, olive oil and sunflower oil.

Sugary treats

Sugary treats, such as cakes and sweets, should only be given to children very rarely. This is because they do not contain many nutrients that are useful for growth. Although rare treats, after physical activity, are okay, they should not form a regular part of the child’s diet. Instead, children should have snacks like chopped fruit, or a small yoghurt.

Drink plenty of fluids – the government recommends 6-8 cups/glasses a day

Water, lower-fat milks, lower-sugar drinks, including tea and coffee all count towards your total fluid intake. Drinks that are higher in sugar content (such as fruit juice and smoothies) should be limited to a combined total of 150ml per day.

Glossary

Nutrients
Substances that help humans to grow safely and healthily.