Healthy eating and nutrition

Starting solids

Babies should be introduced to solid food at about 6 months old. Please have a look at the Start4Life website for guidance about what food to offer.

• Download the NHS Introducing solids guide and the Eating Well in the First Year of life booklet for tips and easy recipes.
• Watch our animated ‘Solid Foods’ video from Care Confident available in both English and Bengali.

Healthy Eating for 1-4 years old

Good nutrition in the early years can support children to develop long term healthy eating habits. The resources below provide some guidance around good food choices and age-appropriate portion sizes for young children.

• Good food choices and portions sizes for 1-4and Eating well snacks for 1-4 years old
• HENRY Top Tips for happy family mealtime
• Early Start, they offer free webinars and courses for parents on a range of topics including starting solids, fussy eating, and eating well for toddlers.

Healthy Eating for 5 years old and over

The NHS Eat Well guide makes healthy eating easier to understand by giving a visual representation of the foods needed for a balanced diet.

Respecting customs and culture is very important when it comes to nutrition. Have a look at the following adapted Eatwell Guides which might correspond better with some of the food you are having at home: 

• Vegetarian Eatwell Guide
• South Asian Eatwell guide 
• African & Caribbean Eatwell guide

• Did you know 80% of children in the UK are not eating enough vegetables? Pease check Veg Power which is on a mission to inspire children into veggie loving habits they will keep for a lifetime.
• TheNHS Better Health Healthier Families website has a lot of fun and inspiring ideas from breakfast to dinners including heathy lunch boxes and snack swaps. You can also download the free food scanner app on your phone to help you make healthier choices at the supermarket.
• For simple and cost-effective meal ideas, have a look at First Step Nutrition Eating Well for the whole family recipe book.

Does my child need supplements?

• Children under the age of 4 years old should be given a supplement containing vitamins A, C, and D such as Healthy Start vitamins (unless drinking a minimum of 500ml of formula a day). In Tower Hamlets you can collect free Healthy Start vitamins from one of our Children and Family Center.
• All adults and children over the age of 4 years old should consider taking a daily supplement containing 10 micrograms of Vitamin D especially during autumn and winter. Visit the NHS webpage on Vitamin D for further information.

What about fussy eating?

Young children have a natural tendency to become choosy about the food they eat as they enter toddlerhood. This can be a frustrating and worrying time for parents. We have selected a list of resources to support your little one to be more adventurous around food. It is important to remember there is not a one size fits all solution and some strategies will work better with some children than others.

• Have a look at the See & Eat website which provides practical tips and activities to support your child eat a more diverse diet.
• Have a look at the Child Feeding Guide website which aims to guide families toward happy mealtimes and healthy children.
• Check the HENRY Top Tips for fussy eating for ideas to make mealtime a more enjoyable experience.