Breakfast
Breakfast is an important meal and cereal can be a healthy food as well as a great way to increase milk intake. Choose varieties that are low in sugar and salt by checking the label and opt for whole milk for kids under two and semi-skimmed for kids under five.
Snacks for You and Your Kids
Crackers, breadsticks or oatcakes can make great, quick healthy snacks. Chopped raw vegetables like carrots, sugarsnap peas, celery and cucumber are all healthy, tasty and easy to prepare. Click here to watch our Simple Ideas with Veg Video. A small packet of unsalted nuts and seeds are great alternatives to a packet of crisps.
Nibbles
Plain, unsalted popcorn is low in calories, fun to prepare and a great simple food. Click here for some more delicious simple swaps.
Lunch
Brown and wholegrain bread are a versatile and filling food for kids. If you're going for cheese, keep it low fat. Why not try adding a sliced tomato or cucumber to your ham sandwiches to stop your sandwich being dry, so you won't need to add spread or mayonnaise? Try to avoid pates, salami and other high fat fillings.
Alternatives to Bread
Try your favourite fillings in wholemeal wraps or wholemeal pitta breads. They're just as tasty and help keep lunchtimes varied.
Pudding
Low fat, low sugar yoghurt is a great source of protein and calcium. Plain yoghurt goes brilliantly with fresh or tinned fruit. Always check the labels, as even low-fat yoghurt can be high in sugar.
Healthier Drinks
Milk is good for building strong bones and teeth, and water is excellent for keeping kids hydrated. Milk and water will also keep kids filled up between meals.
Mealtimes Together
By eating together you'll be able to ensure your children are eating enough at meal times to stop them needing snacks throughout the day.
Me-sized portions
Children don’t need adult sized portions to fill them up, remember their stomachs are smaller than ours. Feeding them more won’t make them grow any faster, it’ll just lead to fat storing up in their bodies. And watch out for packaging sizes, most meals are prepared for adults. Try saving some for later, or dividing it out – it’s better for them and will save you money too.
