1.1. Identify healthy eating principles for children and young people

This guide will help you answer 1.1. Identify healthy eating principles for children and young people.

Understanding healthy eating principles is fundamental in supporting children and young people’s development. As a support worker, you play an essential role in promoting good nutrition and healthy eating habits. Healthy eating affects physical development, mental well-being, and long-term health outcomes. In this guide, we’ll explore the principles of healthy eating for children and young people.

Balancing the Eatwell Guide

The Eatwell Guide is a visual representation of a balanced diet recommended by Public Health England. It applies to most people over the age of two and provides a strong foundation for healthy eating. The guide is divided into five food groups, which ensure variety and balance. These are:

• Fruit and Vegetables: Should make up a large portion of the diet. Aim for at least five portions a day. They are essential for providing vitamins, minerals, and fibre.
• Carbohydrates: Foods like bread, rice, pasta, and potatoes supply energy. Wholegrain options add fibre, which supports digestion.
• Proteins: Sources include meat, fish, eggs, beans, and pulses. Protein is necessary for growth, repair, and maintaining muscle mass.
• Dairy and Alternatives: Infant-friendly options like milk, yoghurt, and cheese provide calcium for strong teeth and bones. Lactose-free options can be suitable for those with intolerances.
• Oils and Spreads: Use sparingly. Choose unsaturated fats, which are healthier for the heart.

The main idea is to eat a variety of these food groups in the right proportions. Encourage children to have a colourful plate, which often means eating more fruit and vegetables.

Encouraging Proper Portion Sizes

Portion control depends on the child’s age, activity level, and nutritional needs. Over-sizing portions can lead to overeating, which increases the risk of weight-related problems like obesity. Small children need smaller portions compared to teenagers, who are still growing.

Use child-sized plates for younger children. Teach children to listen to their hunger cues, rather than forcing them to finish everything on their plate. Avoid using food as a reward or punishment, as this can create an unhealthy relationship with eating.

The Importance of Hydration

Staying hydrated is an important part of healthy eating. Water is the best choice and should be encouraged throughout the day. Sugary drinks, such as fizzy drinks and energy drinks, should be avoided because they can cause tooth decay and contribute to unhealthy weight gain.

For younger children, milk is a valuable source of hydration and nutrition. Semi-skimmed or skimmed milk can be offered after the age of two years if appropriate. Encourage these healthier options over processed sugary drinks.

Understanding Nutritional Needs at Different Ages

Children and young people have different nutritional needs depending on their developmental stage. Below are the key factors to consider:

• Infants and Toddlers: This stage requires nutrient-rich foods to support rapid growth and development. Introduce solid foods around six months, and encourage a variety of tastes and textures. Avoid choking hazards (like whole nuts or hard fruits).
• School-Age Children: Ensure they have balanced meals to support their high energy levels at school. Nutritional breakfasts, snacks like fruit, and packed lunches designed around the Eatwell Guide can keep their energy steady.
• Teenagers: This group has unique needs, as they experience growth spurts and hormonal changes. Nutrient-packed diets rich in iron (to avoid anaemia) and calcium (for peak bone health) are especially helpful.

Promoting Healthy Eating Habits

Healthy eating is not just about the food served; it’s also about the way meals are presented and habits are built. Encourage the following strategies:

• Regular Meal Times: Establish a routine with three main meals and healthy snacks in between. Avoid skipping meals, as this can lead to hunger and over-eating later.
• Eating Together: Sharing meals as a family or group creates a positive eating environment. It can help children develop social skills and attitudes toward food.
• Being a Role Model: Children often imitate the behaviour of adults. Eat healthily yourself to set a positive example.

Minimising Sugary, Salty, and Processed Foods

Overconsumption of these foods can lead to poor health outcomes, such as diabetes or heart problems. Foods high in sugar or salt should only be eaten occasionally. Try to limit:

• Crisps and salty snacks
• Cakes, biscuits, and sweets
• Sugary drinks and juices

Use healthier alternatives instead, like nuts, seeds, or fruits for snacks. Get children involved in preparing meals to help them understand what healthy food looks like.

Food Safety and Hygiene

Healthy eating extends to food safety. Unsafe food handling puts children at risk of food poisoning, which can be more severe for their developing bodies. Practise food hygiene by:

• Washing hands and surfaces before handling food
• Keeping raw meat away from cooked foods
• Cooking foods at appropriate temperatures to kill bacteria
• Storing cooked and raw foods separately
• Checking use-by dates

Food allergies are another safety consideration. Common allergens include nuts, dairy, eggs, and gluten. Be aware of children’s allergies, and carefully read food labels to avoid cross-contamination.

Encouraging a Positive Attitude Toward Food

A positive attitude towards food helps children make healthier choices. Avoid labelling foods as “good” or “bad” as it can create guilt or shame around eating. Instead, focus on explaining how foods benefit the body. For example, explain that carrots can help them see better in the evening or that milk makes their bones strong.

Avoid pressuring children to eat foods they dislike. Lead by example, but respect their preferences as they explore different tastes. Over time, their preferences are likely to expand.

Supporting Children with Special Dietary Needs

Some children and young people may have specific dietary requirements. This could be due to allergies, intolerances, cultural requirements, or health conditions like coeliac disease. Adjusting meals so they meet their needs while providing balanced nutrition is necessary.

Here are some examples:

• Vegetarian Diets: Include plant-based proteins like lentils, chickpeas, and tofu. Ensure they still get enough iron, B12, and zinc.
• Lactose Intolerance: Recommend lactose-free milk or fortified plant-based milks to supply calcium.
• Cultural or Religious Diets: Check which foods are prohibited and find suitable replacement options.

Working closely with families or carers can help you provide the correct support.

The Impact of Marketing on Children’s Food Choices

Many children are influenced by advertising, especially for sugary cereals, fizzy drinks, or fast food. Teach them to understand how advertising often focuses on unhealthy options. Explain the benefits of choosing healthier alternatives, like fresh fruit over sweets or crisps.

You can use examples to show the difference between whole foods and highly processed options. This helps children develop an awareness of the choices available to them.

Involving Children and Young People in Meals

Getting children involved in meal preparation encourages them to try new foods. Depending on their age:

• Let small children help wash softer vegetables or stir ingredients.
• Ask older children to help measure or prepare simple recipes.
• Teach teenagers basic cooking skills such as chopping, boiling, or grilling.

These activities are not only practical but also help them feel a sense of responsibility and pride in choosing healthy foods.

Using Resources to Plan Healthy Meals

The NHS offers online tools and support for planning meals based on healthy choices. Apps and other tools may also help children better understand healthy eating. School meal guidelines now reflect these principles too, so working with teachers can reinforce consistent messages.

Conclusion

Recognising healthy eating principles empowers you to promote health and well-being for the children or young people you work with. By following these guidelines, you’re helping them grow, develop, and learn life-long habits that support their future health.