Healthy Eating for Kids!

FOOD! What/When and How Much?

This depends on what you like and also your age. The older you are the more food you need for your growing body.

The best rule is:

• Eat regular meals
• Don't skip meals
  and for starters
  don't forget breakfast!

Breakfast ideas

• Cereal and milk - add some fruit if you like
• Bread or toast or chapattis
• "Something" on toast
  • egg
  • beans
  • spaghetti
  • cheese
• Banana sandwich
• Cheese triangle on toast
• Porridge

My favourite breakfast is ...................................................

Remember - Breakfast Boosts Brain Power

For middles/mains

This could be school dinners or proper dinners at home or when you eat out.

Main meal ideas

• Grilled burgers/sausages/fish fingers with mashed potatoes and peas
• meat/vegetable/dahl curry and rice or chapattis
• Shepherds pie or Spaghetti Bolognaise or Chilli with mixed vegetables or salad
• Roast chicken, jacket potato and carrots

My favourite dinner is ...................................................

My favourite vegetable is ...................................................

If you don't eat meat

• Have fish or eggs or cheese instead
• And what about beans, lentils, chickpeas and nuts. Eat with vegetables for good health and even better taste.
• Look out for recipes and help to make new dishes - with a grown up.

For afters

You might eat puddings with school dinners.

You might eat them on Sundays or for special treats.

And you might think they aren't good for you.

Well, take a look at these ideas and find out...

Some puddings are good for you

Pudding ideas

• Mousse
• Fruit, fresh or tinned especially if its in juice not syrup
• Rice pudding - or sago or semolina
• Instant Whip or Delight
• Yoghurt - any kind
• Custard
• Ice cream

And some puddings are ok if you don't have too much or too often

• Jelly
• Fruit pie
• Fruit crumble
• Sponge pudding
• Jam roly poly

My favourite pudding is ...................................................

For snacks

Not all meals need a fork or a spoon or even a plate.

That doesn't mean they are bad for you. Have a look at these snack ideas.

Some would be ok for school packed lunch:

• Sandwiches - any bread, especially if it's thick sliced
• Pizza with salad
• Soup and bread
• Jacket potato and filling

There are Hundreds of different sandwich fillings

Have you tried:

Help I'm starving, what can I do?

Then there's nibble food

What about:

But ask a grown up first

On behalf of your teeth we appeal...keep your sweet stuff to a meal

When I'm starving I like to eat...................................................

And drinks

Did you know you are 62% water? Well it's true. Just as well you aren't a cucumber, they're 97% water. We all need to drink plenty.

Here are some ideas

• Milk
• Tea
• Coffee
• Fruit juices
• Sugar-free pop and squash
• Cocoa or drinking chocolate
• and even...............water!!

My favourite drink is ...................................................

So that's how to eat well

Something from all the food groups

Food Groups are

some breads, cereals and starchy foods

Also fruits and vegetables

and meat - or eggs, fish, nuts and beans

not forgetting milk, cheese and yoghurts and foods made

with milk

but lastly...fats and sugars or treats

Growing children don't need to eat foods such as chocolate, crisps and sweets......but they do!

You can eat them as long as

it's not too much......and it's not too often