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Go for variety

for the one-to-fives

Food group

Potatoes, bread, rice, pasta and other starchy carbohydrates

Examples 

Bread, breakfast cereals, potatoes, pasta, rice, couscous, quinoa, noodles, chapattis and yams

Quantity

At least one serving with each meal and as some snacks

Key nutrients 

Carbohydrate

B vitamins

Fibre

Tips

Small portions of these foods make great snacks

Give a mixture of white, brown and wholegrain varieties. Wholegrain includes wholemeal bread and bread products, wholewheat pasta, brown rice, oats and wholegrain breakfast cereals

Food group

Fruit and vegetables

Examples 

All fresh, frozen and tinned fruit (in natural juice) and vegetables (in unsalted water), and dried fruit

Quantity

Aim for 5 a day – offer with each meal and some snacks.

Key nutrients 

Vitamins – especially vitamins A and C

Dark green vegetables provide some iron

Fibre

Tips

Dried fruit should be kept to mealtimes only as it has higher concentrations of sugar that can contribute to the development of tooth decay

Vegetables can be easily added to soups and stews. Or some children prefer to eat their vegetables raw

Food group

Milk, cheese and yogurt

Examples 

Milk, cheese, yogurt, fromage frais

Quantity

3 portions of dairy a day: one portion is: 100-120ml (small glass) milk, 125g (small pot) of yogurt, 15g of cheese e.g. 1 heaped tablespoon of grated cheese

Key nutrients 

Calcium

Protein

Phosphorus

Iodine

Tips

Milk can be used in custard, milk puddings, sauces and soups

Try yogurts as a pudding or snack

Food group

Beans, pulses, fish, eggs, meat, tofu and nuts

Examples 

Meat, poultry (e.g. chicken, turkey), fish (e.g. tuna, fish fingers), eggs, nuts*, seeds, pulses (e.g. peas, baked beans, chickpeas, lentils) and soya products such as tofu

Quantity

Offer 2 servings each day for young children. Offer Vegetarian children 2-3 servings every day

Key nutrients 

Protein

Iron (especially red meat and liver**)   

Other important vitamins and minerals including zinc and vitamin B6

Tips

Even small amounts of meat or oily fish are useful to help keep iron levels topped up

Lean meat, tinned salmon, tuna, peanut butter*, houmous and eggs all make ideal sandwich fillings

*Nuts

Safety: children under five should not be given whole nuts because of the risk of inhaling and choking. Give nuts as crushed nuts, finely ground or nut butters.

Peanut allergy: The risk of an allergy is reduced if children begin eating peanut butter during weaning. Speak to your healthcare professional if you are planning on giving peanuts or foods containing peanuts for the first time when your child is already older than 12 months.

 

**Liver

If you give liver or liver products to your child, they should be given in very small amounts no more than once a week.

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