Healthy Eating For Kids: 5 A Day Campaign


Healthy Eating For Kids: 5 A Day Campaign

Healthy Eating For Kids



Nutrition is important for everyone, not only for kids. Our kids deserve special care from us to help their bodies to stay strong and healthy. Nutrition helps kids provide their physical and mental prosperity. These nutrients include protein, carbohydrates, fats, water, vitamins, and minerals. Healthy eating for kids is one of the most important things we can instill in our children. Learning how to cook healthy, easy, and fun meals can be a game-changer for those who work long hours but still want to provide healthy eating for kids. There are plenty of tips, recipes, and guided content to help you cook lovely meals in the kitchen to ensure your family is enjoying healthy and nutritious food.

Healthy Eating for Kids: 5 A Day

The 5 A Day campaign is based on advice from the World Health Organization (WHO), which recommends eating a minimum of 400g of fruit and vegetables a day.fruits and vegetables contain different combinations of fiber, vitamins, minerals and other nutrients. Eating plenty of fruit and vegetables has been known to reduce the risk of diseases to do with the heart as well as some cancers.

Healthy food should contain Protein:


We can’t live without Proteins. Protein is very important to our kids’ bodies to grow, repair cells and make enzymes and hormones. Protein plays an important role in conducting the transport of nutrients throughout your bloodstream. 


Different foods contain different amounts of protein:
Animal products: meat, poultry, fish, eggs, and dairy.
Plant products: seeds ,nuts, and legumes like beans and lentils.
Soy products: soybeans, soy milk, quinoa and the seed of a leafy green.


Healthy Eating should contain Carbohydrates:

Carbohydrates are also called Carbs are a type of macro-nutrient. There are three types of carbohydrates: sugar, starch and fiber .Our digestive system breaks down carbs into glucose or blood sugar. Glucose is used as energy to fuel our bodies. Carbohydrates protect us against diseases. We find carbohydrates in bread, beans, milk, popcorn, potatoes, cookies, spaghetti, soft drinks, corn, and cereals.


Healthy Eating should contain Fats:
Fat is a source of essential fatty acids, which the body cannot make itself. It helps the body absorb vitamin A, vitamin D and vitamin E. Fats are found in many foods, both sweet and savory. Fats are found in coconut oil, egg yolks, salmon, cashew and butter. There are many forms of fats including saturated, monounsaturated, and polyunsaturated.

Healthy Eating should contain Water:

 About 60% of the human body is made up of water. Water plays an important role in the human body. Water has many benefits such as lubricating joints, boosts skin, forms saliva, helps in digesting the food and prevents kidney damage. Drinking water can prevent dehydration. When we take less water than we need it can cause overheat, and lead to constipation and kidney stones.



Healthy Eating should contain Vitamins & Minerals:
Eating a variety of fruits and vegetables give us a lot of vitamins and minerals. Vitamins and minerals are essential for our body . They help our body to work properly. Vitamins and minerals boost the immune system. Eating well and eating a variety of food give us what the body needs. Each vitamin contains many benefits such as vitamin K helps blood to clot. Vitamin C prevents and treats cancer disease , prevents and treats cold and flu. Vitamin E helps maintain healthy skin and eyes, and strengthen the body’s natural defense against illness and infection. Vitamin A is important for the immunity system and reproduction.

Healthy Habits:
– Eating breakfast every day is beneficial for all ages. Breakfast is the most important meal of the day, so make sure that you and the rest of your family eat it is integral to your day. There are plenty of breakfast ideas to encourage your child to eat healthy. Things like adding fresh or dried fruit to cereal, porridge, or low fat, lower sugar. Yogurt makes a lovely breakfast treat. Children love things like strawberries and raspberries, so a handful of berries or a chopped banana over their breakfast is a perfect addition to their breakfast meal.



– Lunch can be fun as well, at home or in school. Usually, school dinners offer their diners a portion of vegetables or a fresh salad. This is usually accompanied by a portion of fruit as well. This is a great way to encourage your child to eat their 5 A Day.


If you’re doing packed lunches or you’re eating at home, you can easily add vegetables by encouraging them to try an array of textures in things like sandwiches. Adding cucumber, grated carrots or tomatoes to their lunches are great ways to get them to eat healthily. Having a handful of berries or a piece of fruit is a great way too. Celery sticks and carrot sticks are great, especially if served with a little hummus dip.

-Eating dinner is a great time to experiment with vegetables and introduce hearty pulses into the mix. Adding things like lentils, beans, and peas to stew can make them richer, and they’re also a lovely addition to bakes and salads. Mixing vegetables like peppers and mushrooms into pasta sauces are wonderful as well. A heavy sprinkle of vegetables onto thin crust pizza can make them that bit healthier as well. Introducing a few vegetables into every meal is a great way of ensuring your family is getting to enjoy their 5 A Day in a healthy and vibrant way. While they might be vegetables, things like potatoes, yams, cassava, and plantain don’t count towards your 5 A Day.


That is because they form the carbohydrate part of a meal, just like rice, pasta, or bread. Typical juices are usually very high in sugar as well, so as long as you use unsweetened fruit or vegetable juices, or have made a fresh smoothie, these can count as one of your 5 A Day. Healthy eating for kids can be fun and good for the family.



– Drinking water is essential for our bodies. Doctors recommend drinking 8 cups of water a day in order to maintain a healthy lifestyle. We need water for our daily activities such as washing, cleaning, and cooking. Water is important for our bodies. We can’t digest food or sweat without water.

How to Encourage Healthy Eating Habits in children:

  • Make it a point to cook healthy food inside home instead of eating takeaway.
  • Try to make an easy recipe so your child can help you. That will make them feel happy and enjoy eating their food.
  • Replace cola with fresh fruit or milk.
  • Decorate their food with some garnish. You can make a happy face with bread, eyes with olives, nose with carrots, and mouth with tomato.
  • Try to make an easy recipe so your child can help you. That will make them feel happy and enjoy eating their food.
  • Replace cola with fresh fruit or milk.
  • Decorate their food with some garnish. You can make a happy face with bread, eyes with olives, nose with carrots, and mouth with tomato.
  • Help them to drink water daily.
  • Slice fruits and vegetables into shapes and make a game with your children “ Who will be the first one to finish his meal?”.
  • Don’t skip or delay a meal.
  • Teach them to stop eating fast to make healthy eating a pleasure, not a chore.
  • Serve water during meals.