Healthy Eating: What do children need?

What children eat in the early years of their life can determine their health in their adult life. They need to be encouraged to eat healthy.

If you need some ideas of what’s healthy eating for children, keep reading!


We immediately associate fat aliments with unhealthy food, but that is simply not true. Nuts, seeds, or some fruits -like avocado- are high in fat but also in nutrients, which makes them a great food in small quantities, with moderation.

The key with fats is to focus on the healthier ones, which are generally also the ones that are found naturally.

All toddlers need fat in their diet to help them grow!

Fats helps children absorb nutrients like Vitamin A, D, E or K, and are key for the central nervous system. And they are delicious and more filling than other types of food!

At least 5 a day

Kids need to have at least five portions of fruit and vegetables every day! These can be used in a lot of different dishes, from snacks to sauces, smoothies, or even homemade ice creams!

Snacks, HEALTHY snacks!

Snacks aren’t necessarily a bad thing. There are a lot of nibbles children can have whilst eating healthy!

Here are some healthy snacks ideas for the little ones of the house:

  • Popcorn! Did you know popcorn can be healthy food? As a very nutritious whole grain, it’s something the children can enjoy. Avoid adding unnecessary toppings to it. Just use some oil and cheese and they will love them.
  • A fruit smoothie is a great way to pack a lot of fruit or vegetables in a small snack. Use those veggies that your children refuse to eat – like spinach – and they won’t even notice they are there. Avoid using sugary drinks like fruit juice and use fresh fruits and vegetables.

It can also be frozen and turned into a fruit lolly!

  • Celery with peanut butter and raisins. (Also known as Ants on a log). Make sure to buy peanut butter without added sugar or vegetable oils. You can also get creative and add some black chocolate drops instead of raisins, or some other healthy spread instead of peanut butter. Remember: keep it as natural as you can!
  • Hummus with veggie dippers. Cut a few fresh vegetables in slices and accompany them with homemade hummus.

You can get as creative as you want and use different vegetables and different flavours for the hummus.

Dairy foods

Milk and dairy products are an important part of your child’s diet. They are not only a great source of energy and protein, but also contain a great range of vitamins and minerals, including calcium.

Calcium is necessary to help young children keep their bones and teeth healthy.


Eggs, cheese, peanut butter, lentils and other legumes, bread, pasta, nuts…. are some great protein alternatives for kids.