How many portions of fruit and vegetables should a child eat each day?

The widely used guidance is at least 5 portions of fruit and vegetables per day, across a variety of types. For children, a portion is roughly what fits in the palm of their hand. Variety matters as much as quantity — different coloured fruit and vegetables provide different nutrients.

Are carbohydrates bad for children?

No. Carbohydrates are an important energy source for children. Whole grains (wholemeal bread, oats, brown rice) provide sustained energy and fibre. The types of carbohydrate to limit are added sugars and refined white starches in large quantities.

How much dairy should children have?

Dairy (or fortified alternatives) provides calcium and vitamin D, which are essential for bone development. Two to three servings per day is a reasonable guide — for example, a glass of milk, a pot of yogurt and a small amount of cheese.

Balanced Diet Basics for Children

A balanced diet for children does not need to be complicated. The core principle is variety — offering a good range of different foods from each food group, in amounts appropriate for the child's age and appetite.

The Main Food Groups

Starchy Carbohydrates

Bread, pasta, rice, potatoes and cereals provide the energy children need throughout the day. Choose wholegrain versions where possible — they provide more fibre and a slower, more sustained energy release. Potatoes (boiled or baked, not always fried) are a nutritious option and a good source of vitamin C and potassium.

Fruit and Vegetables

Aim for variety and colour. Different coloured vegetables contain different phytonutrients and vitamins. Some practical tips:

Frozen vegetables are just as nutritious as fresh and more convenient
Vegetables hidden in sauces (blended carrot in pasta sauce, spinach in smoothies) count and can help with fussy eaters
Fruit juice counts as one portion but contains a lot of natural sugar — whole fruit is preferable

Protein

Protein is essential for growth and tissue repair. Good sources include:

Lean meat and poultry
Fish (aim for two portions per week, including one oily fish such as salmon or mackerel for omega-3 fatty acids)
Eggs
Legumes (lentils, chickpeas, beans) — also a great source of fibre
Tofu and other soy products

Dairy and Alternatives

Milk, yogurt and cheese provide calcium and vitamin D, critical for bone development in childhood and adolescence. If a child is lactose intolerant or the family follows a plant-based diet, choose calcium-fortified plant milks (oat, soy, almond) and other calcium-rich foods.

Healthy Fats

Not all fats are equal. Healthy fats from oily fish, avocados, nuts and olive oil support brain development and general health. Avoid large amounts of saturated fat (found in processed foods, pastries, fatty meat) and trans fats (in many ultra-processed snacks).

What to Limit

Added sugar: Sweetened drinks, sweets, cakes and highly processed snacks provide calories with little nutritional benefit.
Excess salt: Children's kidneys are more sensitive to salt than adults'. Limit processed foods, which are often high in sodium.
Ultra-processed foods: Highly manufactured products with long ingredient lists often contain combinations of salt, sugar, fat and additives that are not beneficial to children's health.

Practical Tips

Eat meals together as a family when possible — it encourages trying new foods
Avoid using food as a reward, which increases the perceived "special" value of unhealthy treats
Involve children in food preparation — children who help cook are more likely to eat what they made
Accept that young children go through phases of limited food preferences — continued exposure to variety, without pressure, is the best approach

This guide is for general information only. For personalised dietary advice, consult a registered dietitian or your child's GP.

Balanced Diet Basics for Children

Balanced Diet Basics for Children

Frequently Asked Questions