Healthy eating for children

Children eating melons

If your child has congenital heart disease, it’s especially important for them to eat well. This makes sure they get the right amounts of nutrients from the different food groups to help them grow healthily.

Getting 5-a-day

Fruit and vegetables contain vitamins, minerals and fibre. These all help keep the immune system strong and healthy, reducing the chance of getting sick.

An easy way to make sure your child is getting all the things their body needs is to get them to eat at least five handfuls of fruit and vegetables every day.

One small glass of fruit juice can count too. So if they have a small orange juice and an apple as part of their breakfast they’re nearly halfway there.

  • More ways of getting your 5-a-day

Cooking your own meals

Cooking your own food is a great way of knowing how healthy it is and what is in it.

Ready meals can have lots of added salt, sugar and saturated fat. All of these are bad for your health if you eat too much of them on a regular basis.

Get an adult to help you make something delicious and easy to prepare.

Here are some healthy but tasty recipes for you to try:

Easy after-school dinners

Perfect for picnics

Sweet treats

Staying hydrated

Your body is made up of around 70% water and so you need to it topped up with liquid to be hydrated and healthy.

It’s important to have enough to drink and to choose healthy options.

Watch out for hidden sugar 

It's easier to be aware of how much you and your child are eating because food fills you up, but sometimes what we drink can contain lots of sugar too. In fact one can of fizzy drink can contain up to 10 teaspoons of sugar.

Too much sugar increases the chance of getting tooth decay, and if you take in too much energy or calories you're more likely to become overweight, which isn't good for our health.

Try to make sure that your child's drinks are sugar free whenever possible. Keep drinks like pure unsweetened fruit juice to a small glass once a day with a meal too.