Diet tips for children

Breakfast

A good breakfast is important. It provides essential nutrients and fuel until lunch time. Children who have a 'complete breakfast' - a mix of protein and carbohydrates - perform better at school because they can hold their concentration for longer. Examples of complete breakfasts are:

Unsweetened cereal with dried fruit ,nuts or a banana
Porridge with semi-skimmed milk; diluted fresh fruit juice
Fresh fruit milkshake/smoothie
Scrambled egg, toast and fruit.
Whole wheat toast with peanut butter.
Bacon and eggs with toast and milk.
Beans on toast

Snacks

Avoid additives by cutting out all bad snack foods like crisps, chocolates, sweets and fizzy drinks. Check the labels carefully. Examples of healthy snacks:

Fresh fruit salad
Mixed nuts and raisins
Bananas, grapes, strawberries or clementines
Dried fruit such as apricots or pineapple
Cold lean meats or chicken drum sticks
Humus or cream cheese dips with bread sticks, chopped vegetables or fruit
Apple slices to be dipped in yogurt and/or peanut butter
Fruit smoothie
Cheese cut into shapes with a cookie cutter or cheese sticks

Lunch

Preparing a packed lunch for your child can reassure you that they're eating healthily. Avoid the easy way out by providing pre prepared snacks, as the sugar and additive content is likely to be high. Some creativity and determination may be required at first!

Annabel Karmel is a mother-of-three who writes best-selling books on preparing foods for children. She advises involving your child with the preparation - from choosing ingredients to packing the lunchbox. Below are some of her recommendations, or visit her website for more www.cookingforchildren.co.uk

Cut sandwiches into interesting shapes and /or use a variety of breads from the freezer over the week; sliced, pita, baps. Try rolling fillings into small tortillas
Nutritious fillings include tuna and sweet corn, peanut butter and cream cheese with cucumber.
Make attractive-looking kebabs with fruit - or last night's chicken and some peppers.
Children like small things, like cherry tomatoes, mini boxes of sultanas, or yogurt from the health food shop
Peel clementines or satsumas and wrap them in cling film; cut apples into slices, children are more likely to eat them that way.
Avoid fizzy drinks. Apart from the sugar content, they'll fill a child up before they even start to eat and have been linked to childhood obesity. Include water or fruit juice instead. Put a frozen carton of fruit juice in the lunchbox; it will be defrosted by lunchtime, while keeping the contents cold.

Evening meal

The evening meal should be home cooked and contain fresh meat or fish and vegetables.

Sit at a table for your meals. This should be a good time to socialise with your child(ren) and may also help develop their social skills.

Remember a balanced diet should include each of the following different groups of foods:

Fruit and vegetables, at least five portions s day
Brown bread, whole grain cereal and potatoes are ok in moderation. At all cost avoid the scenario in which the child dictates their diet and has toast for breakfast, crisps and biscuits mid-morning, chips for lunch, crisps, biscuits and cake mid-afternoon and pasta for supper.
Milk (or Soya milk) and dairy products, several servings a day
Meat, chicken and fish, one or two servings a day
Food containing fat and sugar should be in limited amounts. Do not add salt, there’s plenty in foods already.

The first two weeks are likely to be a struggle but even this relatively short period has been enough for parents to see noticeable changes in their child’s Behaviour.

The exciting news is that supporting the brain with the right food will help your child’s brain develop as it should or will help to redress an underdeveloped brain.
As an added bonus it will also boost your child’s immune system.