Supporting Healthy Eating for School-Aged Children

Written on August 29, 2025. Posted in Blog. No Comments on Supporting Healthy Eating for School-Aged Children

Supporting Healthy Eating for School-Aged Children

As children grow and begin school, their eating habits play a vital role in their health, energy levels, and ability to learn. While toddlers need frequent, smaller meals, school-aged children require a more balanced approach that supports concentration, growth, and independence around food.

Caregivers often wonder what “healthy eating” looks like once children move beyond the toddler years. The principles are the same—variety, balance, and consistency—but there are new challenges to navigate, including school lunches, peer influences, and busy family schedules.

Here are some practical ways to encourage healthy eating for school-aged children:

1. Keep meals balanced and varied

Children need foods from all the main food groups to fuel their growth and learning. Aim for meals that combine:

Starchy foods (bread, rice, pasta, potatoes) for energy
Proteins (meat, fish, eggs, beans, lentils) for growth and repair
Dairy or alternatives for calcium and bone health
Plenty of fruit and vegetables for vitamins, minerals, and fibre

Variety helps ensure children get the nutrients they need—and keeps meals interesting too.

2. Encourage positive eating habits

By primary school age, children are learning independence with food. Encourage them to get involved in meal planning and preparation—choosing a healthy snack, helping chop vegetables (with supervision), or packing their lunchbox. When children feel part of the process, they’re more likely to try new foods and eat a wider variety.

Family mealtimes also matter. Sitting down together when possible helps children develop good habits, improves communication, and creates a calmer atmosphere around food.

3. Balance treats without guilt

School-aged children are more aware of treats and may ask for them more often, especially as they see what friends are eating. It’s important not to label foods as “good” or “bad,” but instead to explain that some foods give us energy to grow and learn, while others are occasional extras. Keeping a balanced perspective helps children develop a healthy relationship with food that lasts into adolescence.

4. Support concentration through food

What children eat impacts their ability to focus and learn. A breakfast that includes slow-release carbohydrates (like oats or wholegrain toast) combined with some protein (like eggs or yoghurt) helps keep energy steady through the morning. Avoiding too many sugary foods at the start of the day can prevent mid-morning crashes and improve concentration in class.

Snacks such as fruit, vegetable sticks, cheese, or wholegrain crackers are great options for after school, when children often feel hungry and tired.

5. Add simple, nutritious recipes to the routine

Building healthy meals doesn’t have to be complicated. Having a few go-to recipes makes it easier to keep food varied and balanced, even on busy days. Here are two child-friendly ideas that work well for school-aged children:

Mini Vegetable Frittatas

Perfect for lunchboxes, breakfast on the go, or after-school snacks.

Ingredients:

6 large eggs
100ml milk
1 small onion, finely chopped
1 red pepper, diced
A handful of spinach, chopped
50g grated cheese (cheddar or similar)
A little oil or butter for greasing

Method:

Preheat oven to 180°C (fan 160°C). Grease a 12-hole muffin tin.
Whisk together the eggs and milk in a jug.
Divide the onion, pepper, spinach, and cheese evenly between the muffin holes.
Pour over the egg mixture until each hole is about three-quarters full.
Bake for 15–20 minutes until set and golden. Leave to cool slightly before removing.

👉 These can be eaten warm or cold and stored in the fridge for up to three days.

Hearty Vegetable & Lentil Stew

A warming, filling dinner packed with fibre and protein.

Ingredients:

1 tbsp olive oil
1 onion, chopped
2 carrots, diced
2 celery sticks, diced
2 cloves garlic, crushed
1 tin chopped tomatoes
1 litre vegetable stock
150g red lentils, rinsed
1 courgette or other seasonal veg, chopped
1 tsp dried herbs (thyme or mixed herbs)

Method:

Heat the oil in a large pan. Add onion, carrot, and celery, and cook gently for 5 minutes.
Add the garlic and cook for another minute.
Stir in the tomatoes, stock, lentils, courgette, and herbs.
Bring to the boil, then reduce the heat and simmer for 25–30 minutes until the lentils are soft and the stew is thick.
Season lightly and serve with wholemeal bread.

👉 Leftovers freeze well in portions, making it a great batch-cook option.

6. Model a healthy approach

Children watch how adults eat and pick up habits quickly. Showing them that you enjoy a range of foods, eat balanced meals, and approach treats in moderation is one of the most effective ways to teach healthy habits.

Healthy eating for school-aged children is about balance, variety, and creating a positive environment around food. By keeping meals consistent, encouraging independence, and offering simple, nutritious meals, caregivers can help children thrive—both at school and at home.

Supporting Healthy Eating in the Early Years: What the 2025 Guidance Means for You

Written on June 2, 2025. Posted in Blog. No Comments on Supporting Healthy Eating in the Early Years: What the 2025 Guidance Means for You

Supporting Healthy Eating in the Early Years:
What the 2025 Guidance Means for You

Good nutrition in the early years isn’t just about keeping tummies full—it’s about laying the foundations for healthy growth, learning, and lifelong habits. The updated Nutrition Guidance for Early Years Providers in England (April 2025) is designed to help settings like nurseries and childminders support children’s wellbeing through healthy food and drink.

From September 2025, early years providers will be expected to have regard to this guidance as part of the statutory Early Years Foundation Stage (EYFS) framework. That means it’s time to get familiar with what’s recommended—and how it might look in day-to-day practice.

What’s Covered in the Guidance?

The guidance includes clear, practical advice to help you:

Plan healthy meals and snacks for children aged 0 to 5 years, whether you provide food in-house or parents supply it
Support good oral health
Create a positive food environment, including eating together and involving children in food activities
Work with parents and carers to meet individual dietary needs
Understand the nutritional needs of babies, toddlers, and young children at different stages

It applies to all registered early years providers in England.

Food and Drink: What’s Recommended?

The guidance offers detailed examples of what a healthy diet looks like in practice for young children, including:

Regular meals and snacks: Typically, children need three meals and two or three snacks across the day.
Variety is key: A mix of fruit and veg, starchy foods, protein sources (like beans, meat, fish, or eggs), and dairy.
Healthy drinks: Water and milk are the main drinks recommended. Sugary drinks should be avoided.
Portion sizes: These should be age-appropriate—big enough to support growth but not so big they encourage overeating.

There’s also useful advice for settings that allow packed lunches, including how to support parents in making healthy choices.

Babies Under One Year

For infants under 12 months:

Breastmilk or infant formula should be the main drink.
Solids should be introduced from around 6 months—there’s no need to rush.
First foods should be simple, soft, and free from added salt or sugar.

The guidance includes practical suggestions for introducing foods safely and supporting feeding based on the baby’s cues.

Creating a Positive Mealtime Environment

Children learn about food not just through eating, but through the atmosphere around mealtimes. The guidance encourages settings to:

Make mealtimes enjoyable and sociable
Sit and eat with children when possible
Give children time and independence to explore food (like feeding themselves)
Avoid using food as a reward or punishment

It also reminds us how important it is to role-model healthy eating ourselves—children are always watching!

Supporting Individual Needs

The guidance recognises that children have different cultural, religious, and health-related dietary needs. It encourages providers to:

Work with families to understand these needs
Make sure all children are included and feel safe and respected during mealtimes
Be aware of allergies and intolerances, and manage them carefully

What’s Next?

From September 2025, early years settings will be expected to follow this guidance as part of meeting the EYFS requirements. You won’t need to change everything overnight—but reviewing your food provision and thinking about where changes might be needed is a good place to start.

Want to read the full guidance?

You can find it here:
📄 Nutrition Guidance for Early Years Providers (April 2025)

The 8 Senses in a Child’s Eating Experience

Written on November 23, 2024. Posted in Blog.

The Role of All Eight Senses in a Child’s Eating Experience

Eating is a complex, multisensory activity that involves much more than just tasting food. From the moment a child begins exploring solids, they engage all eight senses—taste, smell, sight, touch, hearing, proprioception, vestibular, and interoception. Each sense plays a vital role in helping children develop a healthy relationship with food, and understanding this can help parents and caregivers create positive mealtime experiences.

1. Taste: Exploring Flavours

Taste is the most obvious of the senses involved in eating. As children try new foods, their taste buds detect various flavours like sweet, salty, sour, bitter, and umami. Offering a wide range of tastes, especially vegetables, helps expand their palate, making them more open to different foods as they grow. Introducing bitter flavours like greens early on can reduce fussiness later.

2. Smell: Enhancing Flavour Perception

Smell is a key partner to taste in the eating experience. Our olfactory sense allows us to detect the aromas that enhance the flavours we perceive. Smelling food before tasting it can excite children about trying new things. For instance, offering them the opportunity to smell fresh herbs or spices encourages a deeper sensory connection with food, paving the way for curiosity and experimentation.

3. Sight: The Appeal of Colour and Presentation

How food looks greatly influences our willingness to eat. Bright colours and creative presentations make food appear more appetising, particularly for children. Foods with rich colours, like fruits and vegetables, attract children’s attention and help them connect positive visuals with mealtime. It’s not just about nutrition—it’s about creating a visually stimulating environment that encourages healthy eating habits.

4. Touch: Exploring Textures and Temperature

Touch is one of the most engaging ways children explore food. Allowing them to feel the textures and temperatures of food—whether it’s the squishiness of a banana or the crunch of a cucumber—helps them build familiarity and comfort with different foods. This tactile experience can reduce anxiety about new foods, encouraging children to try more variety.

5. Hearing: The Sounds of Eating

The sound of food can enhance its appeal. The crunch of a carrot, the sizzle of a dish being cooked, or the snap of a cracker all contribute to the overall eating experience. Letting children listen to the sounds of food, both while preparing it and while eating it, adds an auditory layer that makes the process more fun and interactive.

6. Proprioception: Body Awareness and Coordination

Proprioception, or body awareness, is crucial for learning how to coordinate movements while eating. It helps children learn to reach for food, hold utensils, and navigate the act of bringing food to their mouth. For young children, this sense is developing as they gain skills like chewing, swallowing, and feeding themselves, which is essential for their growing independence at mealtime.

7. Vestibular Sense: Balance and Movement

The vestibular system, responsible for balance and spatial awareness, plays a role in sitting up at the table and moving food from plate to mouth. Children rely on this sense to maintain their balance while seated and while reaching for food. As they grow, they develop better control of their body during mealtimes, which is crucial for fostering independence.

8. Interoception: Understanding Hunger and Fullness

Interoception is the sense that allows us to feel internal bodily signals, such as hunger and fullness. Encouraging children to listen to their body’s cues helps them develop a healthy relationship with food, enabling them to recognise when they’re hungry or when they’re full. This sense is key in preventing overeating and fostering self-regulation as children grow.

Supporting a Sensory-Rich Eating Experience

By understanding the role of all eight senses in eating, parents and caregivers can create a more enriching and enjoyable mealtime experience. Here are some tips for fostering sensory exploration:

Encourage Hands-On Exploration: Let children feel, smell, and even play with food. This tactile interaction can help them become more comfortable with different textures and flavours.
Present Food Creatively: Use colour and shape to make meals visually appealing. A colourful plate of vegetables or fruits is more likely to capture a child’s interest.
Be Patient with New Foods: Sensory exploration often takes time. Allow children to engage with food at their own pace, offering repeated exposure to new tastes and textures.
Model Positive Eating Habits: Children learn by example. Show excitement and enjoyment in eating a variety of foods to encourage them to try new things.

Involving all eight senses in the eating process not only enhances the joy of mealtime but also helps children develop a healthy, positive relationship with food that can last a lifetime. By making eating a sensory experience, parents and caregivers lay the foundation for balanced eating habits and emotional connections with food.

For caregivers who want to dive deeper into child nutrition, we offer several courses covering topics like ‘Fussy Eating,’ ‘Reflux, Colic and Food Sensitivities,’ and ‘Starting Solids,‘ all designed to support you in promoting healthy eating habits from the very beginning.

See all nutrition courses

Tag: healthy eating