5.1 Identify balanced meals, snacks and drinks for children in their early years, following current government guidance on nutritional needs

This guide will help you answer 5.1 Identify balanced meals, snacks and drinks for children in their early years, following current government guidance on nutritional needs.

Meeting the nutritional needs of children in their early years is key to their healthy growth and development. Balanced meals, snacks and drinks provide the right amounts of energy, protein, vitamins and minerals. Government guidance such as the Eatwell Guide, the NHS Start4Life advice and the Department for Education’s statutory framework for the early years foundation stage all give clear expectations.

Children in their early years need a range of different foods each day to support brain development, healthy bones, strong immunity and steady energy. A balanced diet means offering a variety of food groups in the right proportions. This includes fruit and vegetables, starchy foods, protein sources, dairy or dairy alternatives and healthy fats.

The Eatwell Guide and Its Application in Early Years

The Eatwell Guide shows the recommended proportions of the main food groups. It is adapted for adults and older children but the principles apply to young children with some adjustments for age.

For children under 5, portion sizes are smaller and some foods are not safe such as whole nuts. The proportions still focus on:

• Plenty of fruit and vegetables
• Good portions of starchy foods such as bread, rice, pasta and potatoes
• Protein from animal or plant sources
• Dairy or fortified dairy alternatives
• Limited high fat, sugar and salt foods

Meals should be spread across the day to suit children’s smaller stomachs. Young children often need 3 main meals and 2–3 healthy snacks.

Key Nutritional Needs for Early Years

Children from birth to 5 have specific needs:

• Energy from carbohydrates and healthy fats
• Protein for growth and repair of tissues
• Iron for healthy blood and brain development
• Calcium and Vitamin D for bone and teeth health
• Vitamins A, C and D as recommended by the NHS, often through supplements for 1 to 5-year-olds
• Healthy fats including omega-3s for brain development
• Fibre for digestive health but in age-appropriate amounts

Government guidance advises plain water and milk as the main drinks for children in this stage.

Examples of Balanced Meals

Balanced meals should mix the food groups in proportions suited to young children.

Breakfast examples:

• Porridge made with milk, topped with soft fruit
• Wholemeal toast with scrambled egg and slices of banana
• Weetabix with milk and sliced strawberries

Lunch examples:

• Chicken or lentil soup with wholemeal bread and a portion of cucumber and tomato
• Cheese and vegetable omelette with a side of steamed carrots and peas
• Tuna and sweetcorn pasta salad with apple slices

Dinner examples:

• Baked salmon with mashed potato, broccoli and carrot sticks
• Mild vegetable curry with chickpeas and brown rice
• Shepherd’s pie made with lean minced beef or lentils, served with green beans

These meals give a mix of carbohydrate, protein, dairy and vegetables or fruit.

Healthy Snacks for Early Years

Children often need snacks between meals as they use up energy quickly. Snacks should be nutritious rather than high in salt, sugar or saturated fat. Government advice is clear that sugary snacks and drinks can cause tooth decay and should be kept to a minimum.

Healthy snack examples:

• Slices of apple and pear
• Carrot sticks with hummus
• Rice cakes topped with cream cheese
• Small pot of natural yoghurt with berries
• Toast fingers with mashed avocado
• Half a banana and a few wholemeal breadsticks

These snacks are simple, quick to prepare and keep energy levels steady.

Suitable Drinks for Early Years

Drinks are an important part of a balanced diet. Young children need regular fluids to avoid dehydration.

Recommendations:

• Water: The best choice, available at all times
• Milk: Full-fat cow’s milk from 1 year old until 2 years old, then semi-skimmed can be offered if growth is good
• Breastmilk or infant formula until 1 year old, after which whole milk can be introduced
• Avoid fruit juices and smoothies for under fives, but if used, limit to mealtimes and dilute
• No fizzy drinks or sugary drinks, as they damage teeth and add empty calories

Special Considerations for Early Years Meals

Safety is important for this age group. Examples include cutting grapes in half lengthways to avoid choking, avoiding whole nuts before age 5, and removing hard, round or sticky foods unless altered to safe sizes.

Allergens must be handled carefully. Common allergens include milk, eggs, nuts, soy, wheat, fish and shellfish. Check with parents or carers before introducing new foods.

Food hygiene is key to prevent illness. This means washing hands before preparing or serving food and storing foods correctly.

Portion Sizes for Early Years

Young children need smaller amounts than older children or adults, but regular meals and snacks are important.

Guidance from the British Nutrition Foundation suggests:

• For fruit and vegetables: about a child’s handful per portion
• For starchy foods: one small slice of bread, 2-3 tablespoons of rice or pasta
• For protein: 1-2 tablespoons of cooked meat, fish, beans or pulses
• For dairy: a small pot of yoghurt, a matchbox-sized piece of cheese, or 100–150ml milk

Offer variety without pressuring the child to eat everything.

Cultural and Dietary Needs

Balanced diets can be adapted to suit different cultural backgrounds, religious diets or vegetarian and vegan requirements. The same principles apply, using plant-based proteins like lentils, beans, tofu and fortified dairy alternatives where required.

Some families may avoid certain meats or animal products. Respecting these needs while following nutritional guidance is important for inclusion.

Government Resources for Practitioners and Parents

Workers can refer to:

• The Eatwell Guide from Public Health England
• Start4Life information from the NHS
• Department for Education guidelines for early years settings
• British Nutrition Foundation portion guides
• Allergy UK for allergen advice
• NHS guidance on vitamin supplements for young children

These resources explain up-to-date nutritional needs and practical ideas for menu planning.

Encouraging Healthy Eating Habits

Offer a range of colours, textures and tastes to encourage children to try new foods. Eating together, making mealtimes calm and offering familiar foods alongside new ones can help reduce fussiness.

Avoid using food as a reward. Instead, praise children for trying something or for sitting at the table. Allowing children to self-serve where possible can give them some control.

Food Preparation and Presentation

Children are more likely to eat food that looks appealing. Cutting fruit and vegetables into fun shapes, serving finger foods and offering dips can make healthy eating inviting.

Involving children in safe food preparation tasks like washing fruit or stirring mixtures can boost interest in eating.

Final Thoughts

Identifying balanced meals, snacks and drinks for early years means knowing the nutritional needs and practical ways to meet them. Government guidance is a reliable base for planning and checking menus. By offering variety, focusing on fresh and minimally processed ingredients, and respecting safety and cultural needs, practitioners can promote healthy eating every day.

Children’s healthy eating habits often start early. A good mix of food groups, safe portion sizes, suitable drinks and positive mealtime routines all work together to give a strong start for growth, learning and well-being. Following these principles in daily practice can shape lifelong healthy patterns.