Your Child and Healthy Eating

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A healthy diet for your child is just the same as ours really, balanced and varied. The more active your child is, the higher their need is to consume foods with energy. Here are a list of some of the foods I’d recommend giving your child to get the right balance and variation.

Fruit and vegetables

Read my post on kids and their 5-a-day. Everyone should eat at least five portions of fruit and vegetables a day. They contain things like natural sugars, fibre and antioxidants to help top up hydration levels. Another tip, make sure your plate is full of colour to get a wide range of nutrients. If you’d like more information about your 5-a-day, please see the NHS Choices website.

Bread, rice, potatoes and pasta

In other words, energy foods! Wholegrain’s are best as they contain the goodness of the grain and are a great source of vitamins, fibre and minerals.

Milk and dairy

Kids require at least two portions of milk and dairy a day. Things like yoghurt and cheese help build strong bones and teeth. Don’t be put off by the low-fat option either, these have just as much protein and calcium in them.

Meat, fish and eggs

Again, try to include at least two portions a day to help with growth and repair. Choose lean meat and include fish. Fish is a great source of protein and is low in saturated fat.

Fats and sugars

Try and use only small amounts of fat-rich foods. Things like butter, cooking oils and salad dressings. If you give your child biscuits and fizzy drinks, try to offer these as a treat as it will help your child enjoy their food and have a healthy diet.


I hope you found this post interesting. It’s one of several I’m going to write in a new section called Exercise and Kids. This topic is very important to me.




About The Author

Following the birth of his son in 2009, Paul was unfit and sluggish. Since then he's been training using a range of exercise techniques and gained some valuable information over the years. Events he has completed to date are Total Warrior, Pier To Pier, Bamburgh 10k, Hamsterley 10k, Blaydon Races, Newcastle Stampede and over 50 parkruns. In 2012 he created his own challenge called the '12 Days of Christmas.' He raised over £1000 for Percy Hedley by running 60 miles to celebrate their 60 years. In 2013 he ran the '12 parkruns of Christmas' with friend Lee Nyland. The pair raised over £1400 for the Tiny Lives Fund.


  1. I love this post and I love the fact you’re highlighting the importance of this subject. All the best Paul.

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