Here - Health Promotion Agency
Here - Health Promotion Agency
Here - Health Promotion Agency
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Feeding your child<br />
SOME MEALS TO TRY<br />
Tasty snacks<br />
• Canned mashed<br />
sardines on fingers<br />
of toast<br />
• Filled pitta pockets<br />
with canned salmon<br />
and salad<br />
• Scrambled egg on toast<br />
with tomato slices<br />
More substantial meals<br />
• Beans, lentils and<br />
peas make delicious<br />
soups or stews<br />
• Grilled sausages with<br />
baked beans (reduced<br />
salt and sugar) and<br />
mashed potato<br />
• Lean mince for spaghetti<br />
bolognese served with<br />
vegetables<br />
• Chick pea curry with<br />
vegetables and chapatti<br />
• Grilled fish fingers<br />
with potatoes and peas<br />
• Stir-fried chicken and<br />
vegetables with rice<br />
• Ham with baked<br />
potatoes and broccoli<br />
• Fish curry with<br />
vegetables and rice<br />
Iron is essential for your child’s health.<br />
Lack of iron leads to anaemia, which<br />
can hold back your child’s physical<br />
and mental development. Iron<br />
comes in two forms. One is found in<br />
foods from animal sources (especially<br />
meat), which is easily absorbed by<br />
the body. The other is found in plant<br />
foods, which is not quite so easy for<br />
the body to absorb.<br />
If you can, try to give your child<br />
a portion of meat or fish every day.<br />
Even a small portion of meat or<br />
fish is useful because it also helps the<br />
body to absorb iron from other food<br />
sources. If your child doesn’t have<br />
meat or fish, make sure that he or she<br />
regularly eats plenty of iron-rich<br />
alternatives (choose from the list<br />
below).<br />
It’s also a good idea to give foods<br />
or drinks that are high in vitamin C<br />
at mealtimes, as it helps the<br />
absorption of iron from non-meat<br />
sources. Tea and coffee reduce iron<br />
absorption, so don’t serve these,<br />
especially at mealtimes.<br />
Foods and drinks high in fat<br />
and/or sugar<br />
Fat Young children, especially the<br />
under twos, need the concentrated<br />
energy provided by fat in their diet.<br />
That is why it is important to give<br />
such foods as whole milk, full fat<br />
yoghurt and cheese. Between the<br />
ages of two and five you can gradually<br />
introduce lower-fat dairy products<br />
and cut down on fat in other foods<br />
so that by the time children are five<br />
they are eating a healthy low-fat diet<br />
like that recommended for adults.<br />
Make sure you don’t introduce too<br />
many high-fat fast foods, e.g.<br />
burgers. Crisps, biscuits and cakes<br />
are also high in fat and sugar and<br />
they’re popular with children and<br />
adults alike, but they should be<br />
limited at all ages to keep your<br />
family healthy. Consider these sorts<br />
of foods as ‘extras’ once your child<br />
has eaten well from the four other<br />
main groups.<br />
Sugar Most young children enjoy<br />
sweet foods, such as biscuits, cakes,<br />
sweets, chocolates and sweet drinks.<br />
A small amount of sugar in foods at<br />
mealtimes is OK, but when teeth<br />
are in frequent contact with sugary<br />
foods and drinks, they will decay.<br />
You can reduce the amount of sugar<br />
you give by trying the following.<br />
• Reduce the number of foods and<br />
drinks you give which taste<br />
sweet, whether from sugar or<br />
artificial sweeteners as they<br />
encourage a sweet tooth.<br />
•<br />
Try not to give sweet foods and<br />
drinks to your child every day.<br />
Keep them for mealtimes and<br />
don’t use them as a reward.<br />
GOOD SOURCES OF IRON<br />
Plant sources<br />
Animal Fortified breakfast cereals<br />
Dark-green vegetables<br />
Breads<br />
Beans and lentils<br />
• Tofu<br />
Dried fruit: apricots, figs, prunes<br />
sources<br />
Lean beef, lamb or pork<br />
Liver pâté, liver or kidney<br />
Chicken or turkey<br />
• Canned sardines, pilchards,<br />
mackerel or tuna<br />
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