Healthy Eating in Children and Young People

A good diet is important for children. Getting lots of nutrients helps their bodies to work properly and to grow. Eating well also helps children to concentrate, learn and develop good eating habits for the future.

What is a healthy diet?

The best way to understand it is to think of the Eatwell Guide as shown below. It shows the different food groups and how much we should have from each.

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Eatwell Guide – Colour Edition

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Top tips for a healthy diet:

Eat plenty of fruit and vegetables. Aim to eat at least 5 portions of a variety of fruit and vegetables per day
Have potatoes, bread, cereal, rice, pasta or other starchy foods with every meal
Drink milk and include yogurt and cheese
Include beans, pulses, fish, eggs and meat or other proteins
Limit sugary, fatty and salty foods

More information regarding portion sizes:

If you are aiming to control your portion sizes, you should aim for half (1/2) the plate to be covered with vegetables and/or salad; a quarter (1/4) with high protein foods e.g. pulses, fish, eggs and meat or other proteins; and a quarter (1/4) with starchy carbohydrate e.g. potatoes, bread, cereal, rice, pasta or other starches.

Mealtime tips:

Have regular meals, which includes breakfast, lunch, and evening meal with snacks in between
Eat together as a family to make mealtimes sociable and fun
Breakfast gives the energy boost we need all need in the morning. It also helps children to concentrate and learn in school
Try to make meals colourful and interesting
We should all try and reduce our salt intake for children’s health now and in the future, avoid adding salt in cooking and at the table and limit high processed foods
Try to get your child involved in food preparation and cooking, to build their understanding and interest in food

Physical activity:

It is not always what we put in our bodies; we should always aim to be physically active daily. Children and young people aged 5-18 should aim for an average of at least 60 minutes of moderate or intense physical activity a day.

If your child is aged 11-18, the local East Riding Leisure Centres offer a free young live well programme. This programme is a 26-week weight management service, including supervised session with the fitness team. To join the scheme you will need to be referred by a health professional.