In today’s busy world, fast food and ready meals are a quick, easy and convenient choice. It’s common knowledge, however, that home-cooked food using fresh, high quality ingredients is always a better choice for adults and children alike. Freshly prepared food avoids many of the nastier things like additives, colourings, too much sugar, salt and processed ingredients. However it’s tricky, as we don’t always have time to start meals from scratch when we’re juggling the many demands of today’s frenetic world. Eating healthily is important, though, and even more so for very young children. We’ll explore this in today’s article …
Healthy, Balanced Meals for Children
Eating more healthily requires a balance of factors. These include:
- ideally using fresh, healthy, quality ingredients whenever possible;
- meals that, over the course of each day, represent a balanced diet for children;
- care to ensure children are eating the right portion sizes.
Getting the balance of these right benefits growing children enormously. These include obvious benefits, like maintaining a healthy weight, along with some surprising benefits like the avoidance of certain diseases later in life. We’ll take a closer look …
The Benefits of Healthy Eating for Children
Eating a healthy, balanced diet from an early age:
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- helps children to get into the habit of healthy eating as they grow older;
- gives children the vitamins, minerals and nutrients that, critically, their growing bodies need for full and optimum development;
- helps children maintain energy levels needed for their activities each day;
- helps to maintain cognitive function, mood and good mental health;
- helps children avoid obesity and the health risks associated with it;
- helps children to have a better self-image and thereby to be more confident with better self-esteem and mental wellbeing;
- means that children are less likely to be bullied for being overweight;
- helps children to avoid diseases later on including heart and blood pressure issues, diabetes and perhaps even cancer. That’s an incredible, often overlooked benefit!
What Should Children be Eating & Drinking?
Pre-school aged children should have six to eight drinks every day. These should ideally be water and sometimes milk, but not sugar-rich drinks.
They should be eating three meals and two or three healthy snacks. Ensure that the meals comprise a balanced diet i.e. one that gives them all the things they need to be healthy, to grow and to thrive. A good rule of thumb is to make sure that four food groups are always covered in each day’s food intake:
| Food Group | Possible Source | Notes |
|---|---|---|
| Starch | Pasta, rice, cereal, potato, bread | Contains starch (for energy), Vitamin B and calcium. You can introduce wholegrain varieties if added gradually |
| Fruit & Veg | Any fruits and vegetables, ideally fresh but frozen, canned or dried is also OK | Contains Vitamin C & many other nutrients. Serve approx. 5 hand-sized portions per day |
| Dairy | Can include milk, yogurt & cheese (full fat versions for toddlers, semi-skimmed from the age of 2) | Contains calcium, Vitamin A, Vitamin B and potassium. Serve approx. 3 portions a day |
| Protein | Eggs, fish (occasionally include oily fish), meat, pulses, nuts, tofu, soya | Contains iron, zinc and much more. Serve approx. 2 portions per day |
Portion Sizes
There are some useful ways to measure portion sizes for young children:
- For fish, meat, or the vegetarian equivalent, a portion size is about the size of the child’s hand.
- For fruit and cereal, a portion is about the size of the child’s fist.
- For vegetables, a portion size is anything from the size of the child’s cupped hand upwards. There is no upper limit so they can eat more if they like it — indeed vegetables are useful to fill a hungry stomach between meals if they’re feeling peckish, or when they ask for seconds.
- For starchy foods like rice or beans, one portion is about the size of the child’s cupped hand.
More detailed guidelines for portion sizes can be found here (external link).
“Children’s food preferences and eating habits are formed early in life and the time that they spend in early years settings provides an ideal opportunity to shape healthy behaviours.”
Healthy Eating at the Nursery
At Treetops Nursery, we recognise the importance of healthy eating in under-fives, particularly as healthy eating early in children’s lives can often set a pattern for life. In view of this, our in-house chef prepares balanced meals each day for the children. Only fresh, high quality ingredients are used and all special diets are catered for. We serve 3 high quality meals per day along with healthy snacks (fresh fruit/vegetables) mid-morning and mid-afternoon. Fresh drinking water is available at any time and all food and drink is included in our standard nursery fees. Take a look at a typical menu here.
A Nursery Place for your Child in Willesden, NW10
Perhaps you are looking for nurseries in Willesden or a nursery near Willesden Green, Harlesden or Kensal Green in London NW10. If so, please do consider a childcare place for your baby or child at Treetops Nursery. Select an option below and we’ll be in touch by return to confirm next steps.
We’ve split the handy checklist into a handful of appropriate sections. Sections covered include location, convenience, fees, whether the nurseries accept Government-funded childcare schemes or vouchers, what’s included in the price, facilities and equipment, an appraisal of the nursery itself and staff, 
The Adverse Effects of Too Little Sleep
You can see that they require a little less sleep as they grow progressively older.
A Peaceful, Quiet, Bedroom Set-up
Stimulants should be avoided before bedtime. Drinks containing caffeine will keep children awake, so none should be given any time after lunch time, ideally. Caffeine can be found in some fizzy drinks and energy drinks, as well as in tea and coffee. Warm milk, in contrast, will be non-stimulating and actually quite soothing. Be careful not to give drinks too close to bedtime, though, and remember to get the child to visit the loo before going to bed, otherwise they may need to wake up in the night to pay a visit.
Children Visiting in the Night
There is one class of edible plant that can be grown all year round and is perfect for kids to grow indoors, for example on a windowsill. Some types of this food will sprout in as little as a week. What’s more, it’s tasty and highly nutritious. Growing it is super-easy and a perfect way to keep kids entertained, educated about nature and eating healthily. It’ll also be a welcome addition to mealtimes for the whole household.
Here are just a few examples of plants that make suitable microgreens and can easily be grown by children indoors:
Fennel — just 10 days after first sprouting, leaves from young fennel seedlings will give a pleasant aniseed tang to dishes like pasta salads, risottos, soups and even stuffing.
Red Cabbage micro leaves have one of the highest Vitamin C concentrations of any microgreen. They also contain Vitamin K, potassium, beta-carotene, calcium, magnesium and antioxidants. As with many of the microgreens, many top chefs use them as an attractive and tasty garnish. They can be sprinkled over soups, salads, grilled vegetables, stews and cooked meats. After sowing, they take only days to appear.
Your child will need to fill the chosen containers with compost, not quite to the top. Tap it to level the soil, then pat it down just a little to firm it. Some gardeners also indent the compost where the seeds will go. The seeds then need to be carefully placed or lightly sprinkled into the indented areas. It’s important that your child spaces the seeds out so there is no clumping, otherwise significant problems can occur (the crop might get diseased or even completely fail). The seeds don’t need to be covered but a light dusting of sieved compost will keep them in place while allowing light to get through. The seeds then need to be lightly watered. It’s best for your child to do this part outside, just to avoid potential mess indoors, taking care not to over-water nor to wash the seeds away. A way to water them indoors is to simply stand the vessels in some shallow water for 30 to 60 minutes, so the compost naturally draws up the moisture.
Once rinsed, the tender young micro leaves can be enjoyed in meals by the whole family. They’ll add often exquisite tastes and textures to meals as well as adding much-needed vitamins and minerals to the family diet. That’s even more important for growing toddlers and preschoolers, of course. And, throughout the growing journey, the children will absolutely love seeing the new shoots grow into young plants. They will have learnt new skills, had great fun getting to know more about nature and have a real sense of achievement. Chances are, too, that they will love the taste of the micro leaves.
claiming Universal Credit, tax credits³ or Tax-Free Childcare;
Have you heard about the free childcare funding that’s available for eligible 2-year-olds? Do you want to learn more? If you are a parent who is looking to work, or perhaps to get back into work after starting a family, then this could be a perfect solution for you and your toddler. Under a Government scheme, approved nurseries, pre-schools and childcare providers in England can supply up to 15 hours per week of childcare for eligible 2-year-olds. It’s an absolute no-brainer, so we thought we’d put together this comprehensive guide to tell you everything you need to know.
Back in July, we wrote a detailed article about 
hat’s incredible when you bear in mind that the children studied were, on average, just 3¼ years old. An 8 month skills boost is therefore equivalent to an extra fifth of their entire lives! Such an impact, at a time when they’re right in the middle of their pre-school years, is incredibly important for them. After all, this is a critical time in their learning and development — and one that will have a profound impact on the rest of their lives.
If your child’s refusal to eat certain foods is making you stressed, take a moment to realise that this is perfectly normal. Indeed, many toddlers go through such a phase in their earliest years. If they’ve recently been breastfeeding, they will have become accustomed to a sweet-tasting diet. When they are weaned onto solids and suddenly become mobile, it’s natural for them to be wary of eating just anything — it’s so new to them. In fact, refusing some foods is an instinctive survival mechanism. It’ll take time for them to become accustomed to new tastes and textures.
Involving children in planning meals, shopping for food and even preparing the food can encourage them to eat more food types. For example, they could help when picking vegetables or have a say in how food is displayed on the plate. You’ll also be teaching them new things along the way.
Using positive phases like yummy, tasty and so good when eating will help to build positivity around food. Talking about how food was prepared or how an item of fruit or vegetable grew in the garden may spark an extra level of interest in the child. Making food sound generally positive is a good approach. Remind the child how good the food will make them feel, how it will recharge them and make them energised and ready for the day’s tasks. For example, you could explain how they will have lots of energy for the swings, or park or when playing ball etc.
We confess that we’ve been known to employ a few of the tips above at the nursery! Healthy eating is very much in our DNA at Treetops Nursery in Willesden, NW10, so we do all we can to ensure that our under-fives are getting the right sized portions, healthy food and a good dietary balance. Our in-house chef prepares tasty meals using only the best, most fresh ingredients. All special dietary needs are catered for, including vegetarian and vegan options when required. Children attending all day will receive three high quality meals plus a snack in the morning and another in the afternoon. Drinking water is available on tap all day. All food and drink is covered within our standard fees. 
