Potatoes, bread, rice, pasta and other starchy carbohydrates
Bread, breakfast cereals, potatoes, pasta, rice, couscous, quinoa, noodles, chapattis and yams
At least one serving with each meal and as some snacks
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
Fruit and vegetables
All fresh, frozen and tinned fruit (in natural juice) and vegetables (in unsalted water), and dried fruit
Aim for 5 a day – offer with each meal and some snacks.
Vitamins – especially vitamins A and C
Dark green vegetables provide some iron
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
Milk, cheese and yogurt
Milk, cheese, yogurt, fromage frais
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
Milk can be used in custard, milk puddings, sauces and soups
Try yogurts as a pudding or snack
Beans, pulses, fish, eggs, meat, tofu and nuts
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
Offer 2 servings each day for young children. Offer Vegetarian children 2-3 servings every day
Iron (especially red meat and liver**)
Other important vitamins and minerals including zinc and vitamin B6
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
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.
If you give liver or liver products to your child, they should be given in very small amounts no more than once a week.