2.3. Identify a healthy meal for children

This guide will help you answer 2.3. Identify a healthy meal for children.

A healthy meal for children must meet their nutritional needs. It should support growth, development and energy levels for active play and learning. Early years settings have a duty to offer food that meets diet guidelines and encourages good habits from a young age.

Children in early years are growing quickly. Their bodies and brains need protein, carbohydrates, healthy fats, vitamins and minerals. A healthy meal should be tasty, varied and appropriate for their age.

Meals should be balanced. This means they contain the right amounts from each food group over the course of the day. A single meal will not provide everything, but it should contribute towards overall daily needs.

Nutritional Needs of Children

Young children have smaller stomachs than adults. They need regular meals and snacks to keep their energy steady. Each meal should include:

• Protein for growth and repair of body tissues.
• Carbohydrates for energy.
• Healthy fats for brain development.
• Vitamins and minerals from fruit, vegetables and other food sources.
• Fibre for healthy digestion.

Protein can come from meat, poultry, fish, eggs, beans, pulses and dairy products.
Carbohydrates can be from bread, pasta, rice, potatoes and other starchy foods.
Healthy fats include those found in oily fish, seeds, nuts and plant oils. Saturated fats from fried or fatty meats should be limited.
Fruit and vegetables should be varied and offered fresh, frozen or canned in juice with no added sugar.

Components of a Healthy Meal

When preparing a healthy meal for children, it is helpful to think about the main components. Each plate should ideally include:

• A starchy food such as wholemeal bread, brown rice or pasta.
• A protein source such as lean chicken, baked fish or lentils.
• At least one portion of vegetables.
• One portion of fruit, either as part of the meal or dessert.
• A drink, preferably water or milk.

This combination gives children energy, supports healthy growth and provides important vitamins and minerals.

Example of a Healthy Meal for Children

One example can be:

• Wholemeal pasta with tomato and vegetable sauce.
• Grilled chicken pieces mixed in the sauce.
• Steamed broccoli on the side.
• A small serving of cucumber slices for crunch.
• A portion of sliced berries or apple for dessert.
• Water in an open cup.

This meal provides fibre from the wholemeal pasta and vegetables, protein from the chicken, vitamins from the vegetables and fruit, and hydration from the water.

Portion Size

Portion sizes for children will depend on age and appetite. Young children may eat small amounts at each sitting. Serving too much can cause food waste or overwhelm them.

A good approach is to offer child-friendly servings while allowing seconds if they are still hungry. Using smaller plates can make portions look more appealing without over-serving.

Reducing Sugar and Salt

Too much sugar can lead to tooth decay and unhealthy weight gain. Reduce sugary foods or keep them for occasional treats. Avoid fizzy drinks and limit fruit juice to small servings, offering it only with meals to reduce tooth damage.

Salt can affect blood pressure and should be kept low in young children’s diets. Read food labels and choose lower salt options. Herbs and spices can be used to add flavour without salt.

Encouraging Variety

Children benefit from tasting a wide range of foods. Variety ensures they receive different nutrients and helps reduce fussiness. Serve vegetables of different colours and types. Include both animal and plant-based proteins. Rotate starchy foods through the week so they experience rice, potatoes, pasta and bread.

It can help to involve children in food preparation. They can wash vegetables or help stir mixtures. This makes them more excited about trying the food they helped prepare.

Cultural and Dietary Needs

In early years settings, meals should respect cultural and religious practices. Some families may avoid certain meats or follow vegetarian diets. Others may have allergies, such as dairy or gluten intolerance.

Meal planning should take account of these needs while still meeting nutritional requirements. Alternatives should be provided so no child misses out on a balanced meal.

Presentation and Appeal

Children are more likely to eat well if food looks and smells inviting. Bright colours from vegetables and neatly arranged plates can make meals attractive. Cutting fruit into fun shapes and serving bite-sized portions can encourage children to try new foods.

Serving food in a calm, friendly environment helps children feel relaxed and open to eating. Avoid pressuring children to finish plates, but gently encourage tasting.

Hygiene and Safety

Safe food handling is important in any setting. Wash hands before preparing and serving food. Keep raw and cooked foods separate to avoid cross-contamination. Cook foods to the right temperature to kill harmful bacteria.

Check that food is cut into small pieces to prevent choking. Grapes, cherry tomatoes and similar items should be halved or quartered.

Staff should be aware of any allergies and avoid giving those foods to affected children. An allergy policy must be followed at all times.

Linking Healthy Meals to Learning

Mealtimes can be learning opportunities. Talking about where food comes from, its colours, and how it helps our bodies can build awareness of healthy choices.

Children can be encouraged to share their thoughts on the meal, describe tastes and textures, and learn polite social interaction at the table.

Practical Tips for Preparing Healthy Meals

• Plan menus ahead to avoid relying on processed foods.
• Include fresh fruit and vegetables each day.
• Cook using methods such as baking, steaming or grilling instead of frying.
• Limit biscuits and cakes and choose yoghurt or fruit as dessert.
• Provide water with every meal to promote hydration.
• Make use of seasonal produce for better flavour and cost savings.

Monitoring and Improving Meal Quality

Keep records of meals served to check variety and nutritional balance over time. Speak with parents regarding children’s dietary needs and preferences.

If a child regularly refuses certain foods, explore alternatives or ways to prepare them differently. Keep offering new foods in small amounts alongside familiar favourites.

Example Meal Plans

Day 1
Lunch: Wholemeal sandwich with turkey slices, lettuce and tomato.
Side: Carrot sticks.
Dessert: Banana.
Drink: Water.

Day 2
Lunch: Brown rice with vegetable curry (mild).
Side: Steamed green beans.
Dessert: Peach slices.
Drink: Milk.

Day 3
Lunch: Baked salmon with mashed potato.
Side: Sweetcorn.
Dessert: Yoghurt with strawberries.
Drink: Water.

These examples show balance between protein, starchy food, vegetables, fruit and a healthy drink.

Role of the Early Years Worker

Early years workers should be confident in identifying healthy foods and explaining choices to children and families. They set an example by promoting good habits and providing balanced menus.

Observation is important. Some children may have difficulty chewing certain foods or prefer specific textures. Adjust meals to suit developmental stages while keeping them healthy.

Handling Picky Eating

Picky eating is common in young children. Offer foods in a relaxed way without creating stress. Present disliked foods in different forms or combine them with favourites. Keep portions small and celebrate small improvements.

Avoid using desserts or treats as rewards, as this can make children view healthy foods negatively.

Supporting Healthy Habits at Home

Work with parents to encourage continuation of healthy eating outside the setting. Share recipes, menu ideas and tips for low-cost balanced meals. Give feedback on what children enjoy and any new foods they have tried.

Final Thoughts

Identifying a healthy meal for children involves more than choosing individual foods. It requires thinking about balance, variety, portion size and presentation. A meal should contain starchy food, protein, vegetables, fruit and a healthy drink. It should avoid too much sugar or salt and be prepared safely.

In early years work, healthy meals encourage positive habits for life. By offering balanced, appealing food and involving children in the process, workers can support both physical health and social learning. Healthy meals are one of the clearest ways to support growth, wellbeing and a positive relationship with food.