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Healthy meals for kids Breakfast lunch – Nutrition and Healthy Eating

What is a healthy meal? How do you know your child is getting the right amount of nutrients every day? Follow this healthy eating plate for kids and discover some great ways of ensuring they get the nutrients they need.

Here is a suggestion of the various food options to ensure a balanced and healthy diet for your child:

1. 5 portions of fruit and vegetables a day

2. A quarter of a plate of starchy foods at each meal, like potatoes, maize porridge, pasta or rice for energy and some fibre.

3. A portion of dairy because it is rich in calcium, which is essential for strong bones.

4. Meat, fish, eggs and beans are also important protein options.

5. Healthy fats and sugars from fruit, peanut butter and soft margarine give your child lots of energy.


Nido Kids logoBreakfast, lunch and dinner

Each meal should always incorporate foods from the various food groups: protein, carbohydrates, fruits and vegetables.

Breakfast for kids

Beginning the day with a well-balanced meal means that your child has the right amount of energy for school and playtime.

  • Try to include healthy starches like oats, wholegrain toast or fortified toddler cereal.
  • Add to that some yoghurt, peanut butter, egg, cheese and NESTLÉ® NIDO® 3+, a source of protein.
  • A few cubed pieces of fruit will ensure your child gets the best start to the day.

Quick Tip!

Want to be a cool mom? Try something different: Breakfast lollies: Add chopped kiwis, strawberries and blueberries to low-fat vanilla or Greek yoghurt. Freeze in popsicle moulds. Yum! You can also try mangoes, pineapples, peaches and raspberries.


Nutritious lunch ideas

Packing a lunch for school or preparing something at home? Try and add all the food groups.

  • A little bit of fruit and some carrotsticks for a snack is an easy way to keep the meal healthy. Add hummus or a guacamole dip.
  • Make sandwiches out of wholegrainbread or add brown rice to a cooked dish.
  • Include some cheese in the sandwich or even as part of the snack portion of the meal.
  • French toast with bananas and berries.

Quick Tip!

Remember, meat, fish, chicken, eggs, milk and legumes (such as beans, lentils and chickpeas) are all great sources of protein that will support growth and development.

Delicious dinners for the whole family

Dinner is family time in many homes. Let the kids help you prepare a nutritious meal that everyone can enjoy together.

Spaghetti bolognaise is always a winner. Serve it with a side salad and make dessert from a small bowl of yoghurt topped with berries.

Roasted chicken with veg and potatoes is a favourite in most households. Add a glass of milk.

Macaroni and cheese with bacon, minced meat, fish, chicken pieces or vegetables.

A hearty stew if it’s winter, packed with beans and vegetables. Serve with rice or dumplings.

Quick Tip!

Research has shown that children’s risk of being overweight and obese is reduced when at least one meal a day is consumed as a family at the dinner table. Try to avoid eating in front of the TV at all costs.