1.3. State the effects of a balanced diet on health

This guide will help you answer 1.3. State the effects of a balanced diet on health.

A balanced diet means eating the right amount of different types of food so the body gets all the nutrients it needs. This includes protein, carbohydrates, fats, vitamins, minerals, fibre and water. Each nutrient plays a special role, and missing or having too much of any nutrient can affect health. In early years care, giving children a balanced diet supports their growth, development and learning.

Eating a wide range of foods helps the body work properly. It keeps energy levels steady and supports mental and physical wellbeing. For young children, it helps them grow taller, develop strong bones, have healthy skin and resist illness.

Growth and Development

Children in the early years grow quickly. They need nutrients to build bones, muscles and organs. A balanced diet gives them what they need in the right amounts. Protein helps with muscle and tissue repair, calcium strengthens bones and teeth, and iron supports healthy blood.

Without enough variety in food, growth may be slower. Poor diet can lead to stunted growth or conditions like rickets, which is caused by lack of vitamin D and calcium. Good nutrition during these years can prevent such problems.

Healthy development is not only about height and weight. A balanced diet supports brain growth and the development of the nervous system. This affects how children learn, play and interact with others.

Energy Levels and Concentration

Carbohydrates found in bread, pasta, rice and potatoes give the body its main source of energy. Energy is needed for playing, learning and moving. If children do not get enough carbohydrates, they may feel tired, weak or irritable.

Sugary snacks can cause a sudden rush of energy followed by a drop, making it harder for children to focus. Whole grains and fruits release energy more slowly, which can help maintain better concentration for learning activities.

A balanced diet ensures children have steady energy throughout the day, which supports participation in activities, reduces disruptive behaviour and improves mood.

Immune System Support

A varied diet helps the immune system fight off illness. Nutrients such as vitamin C, found in fruits like oranges and strawberries, help the body heal and resist infection. Vitamin A, in foods such as carrots, supports healthy skin and eyes which act as barriers against germs.

Zinc and protein are important for making antibodies, which are the body’s defence against disease. Children who eat a balanced diet may recover more quickly from illness and may get sick less often.

Without a balanced diet, children might catch colds more often, have wounds that heal slowly or feel run down.

Healthy Weight

A balanced diet helps maintain a healthy weight. Eating more food than the body needs can lead to excess weight gain. This increases the risk of health problems such as type 2 diabetes, joint pain and high blood pressure.

Eating too little can lead to being underweight. This may cause tiredness, lack of concentration and weakened immunity. In both cases, children may be less able to take part in activities and may feel self-conscious.

Healthy weight is managed by eating enough for energy and growth, but not more than the body can use. Physical activity works with a balanced diet to help children maintain this balance.

Strong Bones and Teeth

Calcium and vitamin D are important for bone and tooth health. Dairy products, eggs, fortified margarine and oily fish are good sources. These nutrients help prevent tooth decay and conditions like rickets.

Children who eat a balanced diet have stronger bones, making them less likely to break them during falls or play. Good bone health at a young age can lead to a reduced risk of osteoporosis in later life.

Fluoride, found in water and some dental products, supports healthy teeth. Ensuring children have access to these can improve dental health.

Healthy Skin, Hair and Nails

Nutrients such as vitamin E help keep skin smooth and healthy. Zinc supports healing of cuts and grazes. Protein is needed for hair and nails, making them stronger and less likely to break.

Poor nutrition can cause dry skin, hair loss or brittle nails. Good nutrition helps children look and feel healthy and can have a positive effect on self-esteem.

Good Digestive Health

Fibre helps food move through the digestive system. Whole grains, fruits and vegetables are good sources of fibre. Adequate fibre helps prevent constipation, which can cause discomfort and affect mood.

A balanced diet supports a healthy gut. This means fewer complaints of stomach aches and better nutrient absorption.

Adequate water intake is important to help digestion and prevent dehydration. Dehydration can cause headaches, tiredness and confusion.

Mental and Emotional Wellbeing

Food affects mood and mental health. A balanced diet keeps blood sugar steady, which helps avoid mood swings and feelings of irritability.

Omega-3 fatty acids found in oily fish can support brain health and may influence learning and memory. Not having enough of these can make concentration harder.

Healthy eating habits can boost self-esteem. When children feel strong and energised, they are more confident in play and learning.

Prevention of Illness and Disease

Long-term healthy eating habits started in childhood can reduce the chance of developing illnesses later. These include heart disease, type 2 diabetes and some cancers.

Poor diet in childhood can lead to early health problems that continue into adult life. A balanced diet supports the body in maintaining healthy blood pressure, cholesterol and blood sugar levels.

Support for Recovery After Illness or Injury

After illness or injury, the body needs the right nutrients to heal. Protein repairs tissues, vitamin C supports wound healing, and iron helps replace blood lost through injury or surgery.

Without enough nutrients, recovery may take longer. Children may feel weak or tired and be more likely to get sick again.

Positive Eating Habits for Life

Providing a balanced diet in early years settings helps children learn healthy habits. They see variety as normal and may be more willing to try new foods. This can reduce fussy eating and encourage a positive attitude towards meal times.

Learning these habits early increases the chance that they will continue into adulthood.

Observing and Supporting Balanced Diets in Early Years Settings

Early years workers can support healthy eating by:

• Offering varied menus with all food groups represented
• Limiting high-sugar snacks
• Encouraging children to drink water regularly
• Making mealtimes calm and enjoyable
• Working with parents to share information about healthy eating

Observation is important. Workers should notice changes in a child’s energy, mood, weight or growth and seek advice if needed.

Allergies and Special Diets

A balanced diet can be achieved even with food allergies or dietary restrictions. Workers must know which foods to avoid for certain children and offer safe alternatives.

For example:

• Dairy allergy: Use calcium-fortified plant milks
• Gluten intolerance: Offer gluten-free grains like rice or quinoa
• Vegan diets: Provide plant-based protein from beans, lentils and nuts

Support from health professionals can help ensure these diets remain balanced.

Hydration and Its Role in a Balanced Diet

Water is part of a balanced diet. It keeps the body hydrated, supports digestion, regulates temperature and helps transport nutrients.

Children should have regular access to drinking water. Signs of dehydration include headache, tiredness, irritability and concentrated urine.

Sugary drinks can be harmful to teeth and cause unwanted weight gain, so water and milk are better choices.

Portion Control and Meal Structure

Balanced diets are not just about what is eaten but also how much. Large portions can lead to overeating. Small meals spread throughout the day can support steady energy and avoid hunger-driven overeating.

In early years settings:

• Offer age-appropriate portion sizes
• Avoid pressuring children to eat more than they want
• Teach children to listen to hunger and fullness signals

Role of Early Years Workers in Promoting Balanced Diets

Workers set an example. Eating healthy foods in front of children, talking positively about them and making mealtimes social can encourage good habits.

Sharing healthy recipes with parents can help reinforce balanced eating at home. Involving children in food preparation activities can make them more interested in trying new foods.

Final Thoughts

A balanced diet has a wide range of effects on health. It supports growth, gives energy, protects against illness and helps children feel happy and focused. For early years workers, understanding these effects means they can make informed choices about menus, snacks and drinks provided.

Children learn eating habits from the adults around them. By offering balanced, appealing meals, workers help set patterns for a healthy future. This benefits not only the child’s current health but also their long-term wellbeing.