Food For Children
 Healthy eating is just as important when it comes to food for children. Although buying food for children can be a nightmare, it is important to ensure they get a healthy balanced diet in child food portions.
Healthy eating is a must for growing children who need vitamins and minerals to help their bodies cope with their rapid growth and nutrients to give them energy and the ability to concentrate and learn.
Children learn best by following examples, if you and your family enjoy healthy eating, the chances are, your children will do the same.
At present, it is a sad fact that children are getting bigger and obesity in children is an alarming problem that needs addressing. Fast foods and fast food outlets with set child food menus that encourage unhealthy eating, are largely to blame. Whilst most parents are aware that junk food is bad food for children many still use it as bribes or treats.
Importance of Iron
One of the most important minerals you can include when planning food for children is iron, for healthy blood, but this should come naturally from the food they eat and not from supplements, for children, overdosing on iron can be fatal.
Iron rich child food portions are: three tablespoons of baked beans = 1.7mg of iron, a boiled egg = 1mg, one slice of wholemeal bread = 1mg, 30 grams of any fortified breakfast cereal = 2mg, 90 grams of lean red meat = 2.3mg and 90 grams of spring greens = 1.3mg.
Drinking a glass of orange or cranberry juice, which contains vitamin C with a meal, will help the body to absorb iron.
Toddlers
Toddlers are slightly different because they can only eat small child food portions in any one sitting so it is important to give them snacks and meals that are packed with vitamins and nutrients such as full-fat milk and dairy products, lean meat and eggs. However, their stomachs cannot cope with food high in fibre and too much fibre will reduce the amount of calcium and iron they can absorb.
By the time they reach five, the child food portions should include more bulky foods. Avoid fats that are solid at room temperature such as butter, hard cheese and animal fats. If you encourage healthy eating habits at this stage you won't have problems later on.
School Aged Children
Healthy eating for growing school-aged children means a balanced diet incorporating fruit, vegetables and starchy foods. Try to encourage them to eat a wide variety of different foods.
Calcium, for healthy teeth and bones is found in milk, cheese, yoghurt and nuts (although you should never give nuts to young children).
Vitamin D, the body produces this vitamin itself when exposed to sunlight but other sources are fortified breakfast cereals, margarine and oily fish. Vitamin D helps ensure a good supply of calcium to the blood and therefore aids strong teeth and bones.
Iron, for healthy blood, comes from red meat, fish, pulses, green vegetables and fortified cereals.
Proteins, Vitamins and Minerals come from eating fish and lean meat, which contains no fat. Oily fish also contains the omega 3 oils.
Vitamin C, essential for good health and a healthy eating plan comes from citrus fruit, potatoes and tomatoes.
Vitamin A, important for good vision and healthy skin comes from eating apricots, butter, carrots, green vegetables, margarine and milk.
Salt Intake
When choosing food for children remember to limit the amount of salt your child intakes. 4-6 year olds should have no more than 3 grams a day, 7-10 year olds no more than 5 grams and 11 years and up no more than 6 grams a day. If you buy processed food for children, check the labels for salt content.
Teenagers
Healthy eating for teenagers can be a challenge because they have large appetites, it is important that they eat balanced meals rather than snack foods such as crisps and biscuits. Bear in mind the energy and nutrient requirements of teenagers are higher than any other age group. A healthy balanced diet to match their energy levels should be high in fruit, vegetables and starchy foods and contain moderate levels of foods rich in protein, milk and dairy foods.
Eating the right foods should produce energy, so foods high in carbohydrates such as bread, pasta, potatoes and breakfast cereals are ideal.
Avoiding de-hydration by drinking between six to eight glasses of water a day can prevent recurring headaches, tiredness and lethargy, short attention span and dull skin for most teenagers.
The five main necessities for healthy eating for teenagers are: a balanced diet, plenty of water, enough sleep, low sugar, salt and fat intakes and never ever skip meals.
Find out how multi-million pound food companies are sabotaging healthy eating campaigns by targeting children in their bid to increase sales and at the same time undermine your authority as a parent in my shock report below.
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