1.1 Plan balanced meals and snacks for a day for a chosen age group

This guide will help you answer 1.1 Plan balanced meals and snacks for a day for a chosen age group.

Planning meals for a young child covers more than simply filling their plate. Nutrition during early childhood shapes lifelong habits, ensures proper development, and supports learning and play. A plan for a balanced day of meals and snacks includes a variety of foods, regular timings, and appropriate portion sizes. This guide focuses on children aged four to five, but the principles can be adapted for other age groups with suitable adjustments.

Principles of a Balanced Diet for Young Children

Balanced eating means providing food groups in the correct proportions. This covers energy (calories) for growth and movement, protein for body repair and development, carbohydrates for fuel, fats for energy and health, vitamins and minerals for all body functions, and fluids to keep hydrated.

Eatwell Guide is a valuable resource, showing food groups and balance:

• Fruit and vegetables
• Potatoes, bread, rice, pasta, and other starchy foods (preferably wholegrain)
• Dairy and alternatives (like unsweetened soya drinks)
• Beans, pulses, fish, eggs, meat, and other proteins
• Oils and spreads (small amounts, healthier types such as olive oil or rapeseed oil)

Children need regular meals and snacks as they have smaller stomachs than adults. This typically means three meals and two snacks each day.

Key Nutritional Needs for 4–5-Year-Olds

Energy and Growth

Children this age are active. They need enough energy for activity and growth, but not so much they gain excess weight. Meals should be balanced and not too large.

Protein

Helps body repair and build new tissues. Includes lean meat, chicken, fish, eggs, beans, pulses, and dairy.

Carbohydrates

Main source of fuel for playing and learning. Foods include bread, pasta, potatoes, couscous, rice, and cereals. Wholegrain versions are best for fibre.

Fats

Needed for cell development and vitamins, but choose unsaturated fats and limit high-fat processed foods.

Vitamins and Minerals

Important micronutrients include:

• Calcium (for bones and teeth): found in milk, cheese, yoghurt, green vegetables
• Iron (for blood and energy): red meat, beans, lentils, eggs, green leafy veg
• Vitamin C (healing and immunity): citrus fruit, tomatoes, peppers, broccoli
• Vitamin D (bones and immune system): supplements are often recommended, sunlight, fortified spreads and cereals

Children up to age five are often advised to take daily vitamin A, C, and D supplements.

Fluids

Children must drink enough. Water and milk are best; avoid sugary drinks.

Allergies, Intolerances, and Dietary Restrictions

Some children cannot have certain foods for medical, ethical, or personal reasons. Common allergies include milk, egg, nuts, wheat, and soya. Religious, vegetarian, or vegan diets will require swaps and planning. Always check for allergies or dietary needs before making a food plan.

Setting Meal and Snack Times

Routine helps children feel safe and avoid hunger-related upset. Plan:

• Breakfast (around 7:30–8:30)
• Morning snack (10:00–10:30)
• Lunch (12:00–12:30)
• Afternoon snack (14:30–15:00)
• Evening meal (16:30–17:30)

Adjust times as needed for your setting or routine.

Example One-Day Meal Plan

For this section, the age group remains four to five years. Portions should be child-sized and manageable.

Breakfast

Porridge made with semi-skimmed milk, topped with sliced banana and a few raisins.
Small glass of water.

Why?

Porridge gives slow-release energy and fibre. Milk adds calcium and protein. Fruit offers vitamins and natural sweetness.

Morning Snack

Carrot sticks and cucumber slices with a small pot of hummus.
Cup of water.

Why?

Provides fibre, vitamins, and healthy fats. Encourages fine motor skills by dipping.

Lunch

Wholemeal sandwich with chicken breast, lettuce, and a thin spread of mayonnaise.
Cherry tomatoes.
A small yoghurt (unsweetened Greek or plain).
Water.

Why?

Chicken gives lean protein, bread gives energy and fibre, salad adds vitamins. Yoghurt offers calcium and gut-friendly bacteria.

Afternoon Snack

Apple slices and a small cheese stick.
Water.

Why?

Fruit for fibre and vitamins, cheese for calcium and protein.

Evening Meal

Mini salmon fishcakes (homemade with mashed potato, tinned salmon, and peas)
Steamed broccoli and sweetcorn
Small baked potato
Milk to drink

Why?

Fish gives healthy oils (including omega-3 for brain function), mixed veg for colour, texture, and nutrients, potato for carbs, milk for extra calcium.

Shopping List for the Day

To make planning easier, here’s the list used in the above plan:

• Porridge oats
• Semi-skimmed milk
• Banana
• Raisins
• Carrots
• Cucumber
• Hummus
• Wholemeal bread
• Chicken breast (cooked leftovers or slices)
• Lettuce
• Mayonnaise
• Cherry tomatoes
• Natural yogurt
• Apple
• Cheese sticks (mild cheddar or similar)
• Tinned salmon
• Potato
• Peas
• Broccoli
• Sweetcorn

Portion Sizes

Serving sizes for four to five-year-olds should fit their hands or be ‘child-sized’. Adults often serve too much. Use the child’s palm as a guide for cooked meat or fish, a cupped hand for cereal or pasta, and a handful for fruit or veg. Avoid forcing children to finish, as this can create bad habits.

Variety and ‘Eating the Rainbow’

Provide many colours and types of foods. Different colours show different nutrients. For example, orange foods like carrots are rich in beta-carotene, green veg is high in folate, and red fruits contain vitamin C. Variety reduces fussiness and helps children try new foods.

• Serve a mix of cooked and raw vegetables
• Change between sandwich fillings
• Use different grains, such as couscous, rice, and pasta
• Add both soft and crunchy foods

Safe Food Preparation

Young children are vulnerable to food poisoning. Always:

• Wash hands before and after handling food
• Wash fruit and vegetables thoroughly
• Cook meat and eggs fully (no runny yolk or pink meat)
• Use different chopping boards for meat and vegetables
• Store perishable foods in the fridge

Key Food Groups in More Detail

Fruit and Vegetables

Offer five portions every day. A portion for a child is about the size of their cupped hand. Fruit can be fresh, frozen, or tinned (choose light syrup or juice for tinned). Avoid dried fruit as a snack to protect teeth—save it for meal times.

Starchy Carbohydrates

Provides energy for movement and growth. Choose wholegrain where possible. Mix up potatoes, rice, pasta, couscous, and breads.

Dairy and Alternatives

Builds bones and teeth. Low-sugar yoghurt, milk, cheese, and fortified plant milks can be used. Avoid flavoured milkshakes as these are high in sugar.

Protein Foods

Needed for muscles and repair. Mix animal sources (meat, fish, eggs) with plant sources (beans, lentils, tofu). Oily fish (like salmon or mackerel) is important at least once a week, but limit to no more than twice, due to possible pollutants.

Oils and Spreads

Children need some fat for brain growth and energy. Choose spreads and oils made from plant sources.

Foods and Drinks to Limit or Avoid

Some products can harm young children’s health if eaten too much.

• Sugary foods (biscuits, sweets, cakes): risk tooth decay and unhealthy weight
• Fizzy drinks or squash: high in sugar and can damage teeth
• Salty snacks: added salt is hard on young kidneys
• Processed meats (ham, hotdogs): often high in salt and fat
• Caffeine (tea, coffee, cola): not safe for this age

When offering treats, provide in small amounts and not daily.

Encouraging Good Habits

Involve the child in choosing and making meals. Encourage them to taste new foods, but avoid pressure. Children may take up to 15 tries to accept new flavours.

Create a calm eating environment with no TV or screens. Eat together as often as possible.

Praise trying, not just finishing food.

Adapting Plans for Special Diets

Vegetarian diets remove meat and fish but can be balanced with:

• Eggs
• Beans and lentils
• Dairy products
• Fortified plant milks

Vegan diets require care to replace protein, iron, vitamin B12, and calcium. Use:

• Pulses and beans
• Soya or nut butters (if safe)
• Fortified cereals and plant-based milk

All allergy or medical conditions should be checked with a health professional or registered dietitian where possible.

Planning for Busy Days or Outings

If a child will be out (at nursery, a park, or a grandparent’s house):

• Pack healthy snacks (cut fruit, cheese, low-sugar yogurt, rice cakes)
• Use an insulated bag for perishable food
• Include a water bottle
• List all allergies on lunch boxes

Practical Tips for Planning

• Write out menus for a week at a time
• Batch-cook and freeze portions for easy meals
• Repeat meals sometimes—plain food is fine if balanced
• Try new foods one at a time

Food Safety for Allergies

Label and separate foods clearly. Avoid cross-contamination—use clean utensils for each food. Teach older children to recognise allergy symptoms and tell an adult if they feel unwell.

Dealing with Fussy Eating

Many children refuse new foods or prefer only a few items. Stay patient. Offer small amounts of new foods alongside favourites. Never force a child to eat, but encourage tasting. Keep mealtimes relaxed.

Children copy adults, so try to eat the same foods together. Use reward systems like stickers for trying a new food, not for finishing everything.

Supporting Children with Additional Needs

Some children may need extra support due to sensory issues, swallowing problems, or special diets. Feeding therapists, paediatricians, or registered dietitians can advise on extra steps.

Final Thoughts

Feeding young children may feel demanding, but simple, balanced plans built on routine do work. Balance covers food groups, regular times, and including new foods alongside classics.

Start with familiar tastes and textures. Offer choice, but not endless options. Praise trying if not finishing. Involve children in simple food tasks: laying the table, stirring, or choosing fruit at the shop. This builds skills and encourages interest in food.

There is no perfect day, and no single meal matters more than the whole picture. Little changes add up. Keep water and milk as main drinks and limit sugary extras. Most of all, enjoy family meals when possible. Your example, variety, and positive attitude set foundations for lifelong health. If specific concerns arise, there is always advice from health visitors or registered dietitians.

Sticking to these principles supports growth, development, and happy meal times. Every child is unique, but simple, planned meals and snacks bring health benefits that last a lifetime.