From the age of 5yrs, children require a diverse healthy meals diet that includes a variety of food groups to ensure they receive the necessary nutrients for growth, development, and overall health. A well-rounded diet should comprise:

Plentiful starchy carbohydrates
A range of fruits and vegetables
Adequate protein sources
Dairy or dairy alternative foods

Healthy Meals Eating Habits for Kids

Encouraging healthy eating habits from a young age can have a lasting impact on a child’s well-being. By introducing nutritious and flavorful meals, parents can help their kids develop a love for wholesome food. Explore our collection of healthy dinner recipes, perfect for every night of the week, to get your kids started on a path to a lifelong love of nutritious eating.

1. Pitta pocket

A delicious and nutritious meal option for kids, our pitta pockets are made with:

Chicken: A good source of protein, essential for growth, maintenance, and repair of the body
Tomatoes and cucumbers: Count towards your child’s five-a-day intake, providing essential vitamins and minerals
Wholemeal pitta: A source of energy and fibre, which is filling and important for maintaining a healthy gut

This recipe is a great way to provide your child with a balanced meal that’s easy to prepare and fun to eat. The combination of protein, vegetables, and whole grains makes for a satisfying and healthy meal option.

2. Hidden veg ragu

Struggling to get your kids to eat their vegetables? This hidden veg ragu recipe is a game-changer. Packed with finely chopped celery, carrots, and tomatoes, along with pork and beef mince, this dish is a flavor sensation that kids will love. The best part? They won’t even realize they’re eating veggies.

3. Budget porridge

Breakfast is a vital meal for kids, providing them with the energy they need for morning activities. Research has shown that eating breakfast can improve concentration and focus throughout the morning. This budget porridge recipe is a great way to start the day, packed with:

Fibre-rich oats for sustained energy
Grated apple for added sweetness and nutrition
Raisins for a burst of natural sweetness
Walnuts for a crunchy texture and a boost of healthy fats
Cinnamon for added flavor

A Budget-Friendly Option:

As the name suggests, this recipe is perfect for those on a budget. Using affordable ingredients like oats, apples, and raisins, this porridge is a cost-effective way to provide a nutritious breakfast for your kids. For more budget-friendly meal ideas, check out our favorite storecupboard recipes.

4. Salmon egg-fried rice

This family-friendly recipe for salmon egg-fried rice is a great way to get your kids to enjoy a healthy and tasty meal. Salmon is a nutrient-rich food that provides:

Vitamin D: essential for growth and development, bone health, and immune function
Omega-3 fatty acids: important for heart health and brain development

Benefits for Kids

This recipe is not only delicious, but also provides several benefits for kids, including:

Supporting healthy bone and teeth development
Promoting a healthy immune system
Providing essential fatty acids for heart health

5. Fish fingers & mushy peas

This quick and easy recipe for fish fingers & mushy peas is a great way to incorporate fish into your child’s diet. Fish is an essential part of a balanced diet, providing:

Protein for growth and development
Various vitamins and minerals for overall health

Recommended Fish Intake for Kids

Children should aim to eat at least two portions of fish per week, with one portion being an oily fish like salmon or mackerel. However, there are guidelines for maximum intake:

Boys: no more than four portions of oily fish per week
Girls: no more than two portions of oily fish per week

Boosting Fibre Intake

To make this meal even healthier, consider serving it with:

Homemade potato wedges
Potatoes with the skin on to increase fibre intake

This classic meal is a great way to introduce your child to the benefits of fish and provide a nutritious and delicious meal option.

6. Turkey burgers with sweet potato chips

This recipe for turkey burgers with sweet potato chips is a great way to provide your child with essential nutrients. The sweet potatoes contribute to their vegetable intake, while the wholemeal buns provide a boost of fibre.

Key Nutrients in This Meal

Iron: essential for healthy blood and transporting oxygen around the body
Fibre: important for digestive health and satiety
Vegetables: sweet potatoes provide a range of vitamins and minerals

Tips for a Balanced Meal

Serve with a side salad for extra nutrients and a balanced meal
Consider using wholemeal buns and sweet potatoes for added fibre and nutrition

This meal is a healthy and tasty option for kids, providing essential nutrients and fibre. By incorporating sweet potatoes and whole meal buns, you can help support your child’s overall health and well-being.

7. Tofu scramble

This tofu scramble recipe is an excellent breakfast option for kids, especially those who don’t enjoy eggs. Tofu is a nutrient-rich food that provides:

Low saturated fat content
Essential fatty acids for overall health
Protein for growth and development
Calcium for strong bones and teeth
Serve the tofu scramble on any bread of your child’s choice
Explore our complete list of breakfast ideas for kids to keep mornings exciting and nutritious

This tofu scramble is a great way to provide your child with a healthy and delicious breakfast option. With its versatility and nutritional benefits, it’s an excellent addition to any breakfast routine.

Encouraging Healthy Eating Habits in Children

Exploring various types of food can help children develop healthy eating habits. To make mealtime engaging:

Take your child to the grocery store to select ingredients
Involve them in cooking and meal preparation

Special Dietary Needs

If your child has specific dietary requirements due to allergies or intolerations:

Consult with your GP or a nutrition professional for personalized advice
Explore our collection of free-from recipes, including gluten-free, dairy-free, and egg-free options

By involving your child in the cooking process and providing them with a variety of healthy food options, you can help them develop a lifelong appreciation for nutritious eating.

8 Healthy Meals for Your Kids