- All types of bread eg wholemeal, naan bread, wheaten, white
- Breakfast cereals eg weetabix, ready brek
- Pancakes, scones, crumpets
- Mashed, boiled or baked potatoes
This type of food is also good as a snack in between meals. It could be given to a child as toast, breakfast cereals, sandwiches, bread sticks. We should also try to include at least something from this group at each meal.
Fruit and vegetables are very important in a child’s diet as they provide them with essential vitamin C, iron and fibre. A child needs these as it helps to maintain the body, for growth and repair of the body. Vegetables are also good sources of iron eg spinach and Brussels sprouts. We are recommended to eat at least five portions of fruit an vegetables a day but it is not always possible to keep fruit and vegetables fresh if you only shop once a week, but frozen fruit and vegetables are just as good for you as fresh. The website states that you should encourage your child to eat the fruit and vegetables that they enjoy and not to force them to eat the ones they dislike or don’t want but to keep trying them with ones they don’t like in small amounts. You can hide the vegetables that they don’t want to try in other foods for example in a stew or in a vegetable soup eg carrots, onions and leek. You could give your child a fruit smoothie for breakfast instead of cereal this can count towards the five portions a day.
Meat, fish and alternative’s are all very good sources of protein, which is useful for the growing needs of a four year old child. It is recommended that we eat at least two portions from this group each day and it is advised that we eat red meat twice a week. Some foods in this group are: -
- Red meats eg beef, ham and pork
- White meat eg chicken, turkey
- Fish
- Eggs
- Lentils, peas and beans
- Soya mince, textured vegetable protein (TVP), quorn
- Nuts
It is stated in the health promotion agency booklet “whole nuts should not be given to children under five years of age as there is a risk of choking”.
Milk and milk product are good sources of calcium, which is very important for a child, as it will help to strengthen their bones and teeth and to help their bones grow. Milk also provides us with energy and vitamin A. You should try to give your child 350ml of milk each day or two-three servings of milk products for example cheddar cheese, soft cheese, yoghurts (plain and fruit) fromage frais or custard. A child under five should not be given skimmed milk as a drink, semi-skimmed, pasteurised and whole should be given instead as skimmed does not have the correct nutrients that children under five require.
Fatty foods are important to include in a child’s diet as it supplies them with a source of energy. It is needed for the structures of all body cells. It also provides everyone with vitamins A and D. Fatty foods should only be given to a child in small portions, as most fatty foods are unhealthy. Sugary foods should be avoided in a four year olds diet as it is unnecessary and can lead to tooth decay.
