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Nutrition for Kids. "Healthy food for children equals happy mind, happy child".

Updated: Nov 22, 2023

Nutritional Guidelines for Children

Over the past years what children should and shouldn't eat has become clouded, especially with recommendations always changing.


Healthy. Happy. Children.
Nutrition for Children

So here is a quick guideline for those busy parents, that if your anything like me, struggle to remember what day it is at times!


Based on the British Nutrition Foundation, children aged one to 13 years are recommended to eat the following every day:



Four to five servings of starchy carbohydrates

One serving can represent:

* 1/2-1 slice of bread

* 6 tbsp breakfast cereal

* 1-3 tbsp mashed potato

* 2.5 tbsp cooked pasta or rice



Five servings of fruit and vegetables

(at least four servings of vegetables and 1-2 servings of fruit)

One serving can represent:

* 1/2-1 banana

* 2-3 broccoli florets

* 4-6 carrot sticks

* 1 apple

* 3-10 grapes



Three portions of protein

One portion can represent:

* 2-4 tbsp beans, lentils and soya products



Two calcium- rich food servings

One serving can represent:

* 100ml soya or other fortified plant milk i.e. oat, almond, coconut etc

* 2-4 tbsp tofu

* 1-2 tbsp tahini



In addition, i encourage parents to give children healthy fats every day, such as 1/4-1/2 avocado, flaxseed meal or flax oil, hemp seeds or hemp oil, as well as a range of seeds and nuts.

Another great way to get these healthy fats into your child is in the form of a delicious smoothy, stay tuned for smoothy recipes coming soon.


"Healthy food for children equals happy mind, happy child".



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