Want to make sure your kids are eating a healthy diet?
Maybe it’s something you’re already embracing and want to perfect? Or perhaps you’ve thought about it, but haven’t had chance to action it just yet?
Whether you’re in the first or the second category, or a bit of both, this article is designed to help.
Over the next few paragraphs, we’ll talk you through
Why healthy eating for children matters
Healthy eating for kids goes hand-in-hand with lots of positive things.
For instance, children who are of a healthy weight are reportedly:
- Fitter
- Healthier
- Better at learning
- More self-confident1
Research has also found that they’re less likely to develop health problems as they get older too.2
What’s more, if you introduce healthy eating habits to children at a young age, then they’re more inclined to adopt this way of thinking and living into their lives and continue with it into adulthood.
What a healthy children’s diet looks like
We all need to be getting the right quota of essential minerals, vitamins, fats, carbs, protein etc. to help lead a healthy life.
However, the levels do vary between adults and children because children:
- Are developing
- Tend to be more active than adults
Recommended calorie intake for children
- Young children - need to ideally consume 1,000 to 2,000 calories a day.
- Older children and adolescents – need between 1,400 to 3,200 calories a day.
Just as men tend to need more daily calories than women, boys need more calories than girls too (as you’ll see in the tables below).3
Guidance on estimated calorie levels
Here are some children’s food and nutrition guidelines on calorie consumption levels, depending on gender, age and activity levels.4
Boys
Age | Sedentary | Moderately active | Active |
---|---|---|---|
2 | 1,000 | 1,000 | 1,000 |
3 | 1,000 | 1,400 | 1,400 |
4 | 1,200 | 1,400 | 1,600 |
5 | 1,200 | 1,400 | 1,600 |
6 | 1,400 | 1,600 | 1,800 |
7 | 1,400 | 1,600 | 1,800 |
8 | 1,400 | 1,600 | 2,000 |
9 | 1,600 | 1,800 | 2,000 |
10 | 1,600 | 1,800 | 2,200 |
11 | 1,800 | 2,000 | 2,200 |
12 | 1,800 | 2,200 | 2,400 |
13 | 2,000 | 2,200 | 2,600 |
Girls
Age | Sedentary | Moderately active | Active |
---|---|---|---|
2 | 1,000 | 1,000 | 1,000 |
3 | 1,000 | 1,200 | 1,400 |
4 | 1,200 | 1,400 | 1,400 |
5 | 1,200 | 1,400 | 1,600 |
6 | 1,200 | 1,400 | 1,600 |
7 | 1,200 | 1,600 | 1,800 |
8 | 1,400 | 1,600 | 1,800 |
9 | 1,400 | 1,600 | 1,800 |
10 | 1,400 | 1,800 | 2,000 |
11 | 1,600 | 1,800 | 2,000 |
12 | 1,600 | 2,000 | 2,200 |
13 | 1,600 | 2,000 | 2,200 |
How to serve up those recommended calories
The best healthy eating meal plans for children provide the right balance of vitamins, minerals and nutrients that are essential for good development, as well as replacing the energy that’s being burnt off every day.
But what does this look like in reality? What food does this involve exactly? And how much do you need to eat more frequently than others?
Generally speaking, when putting healthy eating meal plans together, you need to make sure your child’s diet is following the NHS’ Eatwell Guide. This means that it’s made up of:5
Carbohydrates
- You’ll find this in: Potatoes, bread, rice, pasta, breakfast cereals, oats, couscous and other grains.
Protein – aim for at least two portions of fish a week
- You’ll find this in: Lean meat, dairy, eggs, fish, eggs, beans, soya food and pulses.
Fat – steer clear of saturated fats, if possible
- You’ll find this in: Butter and fattier meats (saturated) and olive or rapeseed oil and nuts and seeds (unsaturated fat).
Calcium – always try to go for low fat versions of dairy products, if they’re available
- You’ll find this in: Cheese, yoghurts, beans, tofu, green leafy vegetables.
Iron – is particularly important for girls
- You’ll find this in: Liver, wholegrains, lean meat, nuts, dried fruit and breakfast cereals that have been fortified with iron.
Vitamin A
- You’ll find this in: Milk, cheese, eggs, carrots, sweet potatoes, red peppers and spinach.
Vitamin C
- You’ll find this in: Oranges, berries, peppers, broccoli and sprouts.
Vitamin D
- You’ll find this in: Oily fish, eggs, fortified breakfast cereals and soya drinks. (For more on this, read, ‘How to make sure your babies and children are getting enough Vitamin D.’)
Omega 3 fatty acids
- You’ll find this in: Oily fish – salmon, mackerel, trout and sardines.

Ideas for making healthy eating for kids fun
We’ve scoured the internet for some fun healthy food ideas for kids (of which there are many). Here’s our pick of the bunch:
Idea 1: Salad in a jar
Yes, you’ve heard right, salad in a jar. Getting your kids to cram salad pieces of their choice into a jar is fun and makes the salad look more appealing too.
Idea 2: Cucumber caterpillars
We’ve head of caterpillar cakes, and now there’s cucumber caterpillars. You can make them as short or as long as you like and you can even give them a name if you want to as well!
Idea 3: Breakfast burritos
A burrito? For breakfast? Grab some tortilla wraps (preferably wholegrain) and fill them with as many healthy toppings as you like – cheese, tomatoes, spinach or egg. Experiment with different combos.
Idea 4: Make it look fab
The more appealing food looks, the more likely it’s going to appeal to kids’ eyes and appetites. Turn ingredients into shapes, rainbow-coloured concoctions and create creatures and faces, if possible too.
Idea 5: Turn it into a kebab
Fruit or veg, meat or carbs. Cut the food up, slide it on to a kebab stick and encourage your child to get involved with making the kebab creations. Don’t be afraid to make up random food combinations.
Has this article left you keen to crack on with creating a healthy eating meal plan for your children now? The recipes in this article, ‘Delicious and nutritious lunch ideas kids will love’ are a great place to start.
Teaching little ones about nutrition doesn’t have to be a boring process. But if you’re not sure where to start, don’t worry!
We’ve condensed nine important facts about food into entertaining information that they won’t want to miss out on.
Get them started on the world of nutrition by reading them our fun fact sheet below.
Healthy lunch and snack ideas for kids
If you’ve been wondering, ‘What should I put in my preschool lunchbox?’, ‘What do you put in your child’s lunchbox?’, ‘What can I give my child for lunch?’ and many more of those types of questions, this article is here to help you nail those lunchbox queries. N
ow, let’s tuck into those ideas!
5 lunch ideas for kids
Keep reading for these school lunch ideas:
- Lunchbox pasta salad.
- Super salad wraps.
- Salmon and salad bagel.
- Soft cheese and salad sandwich.
- Super versatile meatballs.
-
Lunchbox pasta salad
Ingredients
- 400g pasta
- 4 to 5 tbsp fresh pesto
- 1 tbsp mayonnaise
- 2 tbsp Greek yogurt
- ½ lemon, juiced
- 200g mixed cooked veg such as peas, green beans, courgette (chop the beans and courgette into pea-sized pieces)
- 100g cherry tomatoes, cut into quarters
- 200g cooked chicken, ham, prawns, hard-boiled egg or cheese6
Method
1
Cook the pasta in boiling water for around 11 minutes, until it is just ready. Drain and then tip it into a bowl. Stir in the pesto and leave the pasta to cool.
2
When the pasta is cool, stir through the mayo, yogurt, lemon juice and veg. Spoon into lunchboxes or on to pasta plates and put the cooked chicken or protein of your choice on top.
Chill the pasta until it’s ready to eat.
How healthy is it?
Nutrients per serving
Kcal | 528 |
Fat | 16g |
Saturates | 3g |
Carbohydrates | 69g |
Sugars | 5g |
Fibre | 8g |
Protein | 23g |
Salt | 1.2g |
-
Super salad wraps
Ingredients
- 1 tortilla
- 2 tbsp hummus
- 1 lettuce leaf
- ¼ carrot, shredded or grated
- 4 cucumber sticks and/or 2 avocado slices
- 1 tbsp fresh tomato salsa or chopped tomatoes
- A handful of grated cheddar cheese7
Method
1
Lay the tortilla out on a board or flat surface spread the hummus on the bottom third and put the lettuce on top.
Arrange the carrot, cucumber and/or avocado in a bank on top of the lettuce and spoon the salsa on top. Then sprinkle the cheese on.
2
Fold the bottom of the wrap up just over the filling, fold the sides in and then roll the wrap the rest of the way up.
Cut in half or into pieces as shown. Either put straight into a lunchbox or if halved, wrap in wax paper first to help keep your wraps nice and fresh until they’re ready to be eaten.
How healthy is it?
Nutrients per serving
Kcal | 354 |
Fat | 19g |
Saturates | 10g |
Carbohydrates | 26g |
Sugars | 4g |
Fibre | 5g |
Protein | 16g |
Salt | 1.7g |
-
Salmon and salad bagel
Ingredients
- 1 wholemeal bagel
- 1 small can (105g) or half a large can of pink salmon
- 1 level tbsp of reduced calorie mayonnaise
- Large pinch of black pepper
- 4 slices of cucumber
- A small wedge of lettuce, the equivalent to 2 tbsp when shredded8
Method
1
Cut the bagel in half, toast it and then leave it to cool.
2
Drain the salmon and remove the bones (they are edible, so you can leave them in if you want to). Mix with the mayonnaise and pepper.
3
Spread the mixture on to one half of the bagel, add the cucumber and lettuce and then top with the other half of the bagel.
How healthy is it?
Nutrients per serving
Kcal | 376 |
Fat | 11.0g |
Saturates | 1.6g |
Carbohydrates | 40.2g |
Sugars | 4.4g |
Fibre | 5.6g |
Protein | 26.2g |
Salt | 1.5g |
-
Soft cheese and salad sandwich
Ingredients
- 2 thick slices of wholemeal bread
- 2 tbsp medium fat soft cheese
- 3cm piece of cucumber, finely chopped
- 20g celery (about ⅔ of a stick), finely chopped
- Small wedge of lettuce, to give 2 tbsp when shredded
- Pinch of black pepper or paprika, optional9
Method
1
Spread both slices of bread with the cheese.
2
Pat the salad dry and use to fill the sandwich, sprinkling with pepper or paprika for a little extra taste.
How healthy is it?
Nutrients per serving
Kcal | 266 |
Fat | 5.9g |
Saturates | 2.6g |
Carbohydrates | 37.1g |
Sugars | 4.2g |
Fibre | 7.0g |
Protein | 12.7g |
Salt | 1.1g |
-
Super versatile meatballs
Ingredients
- ½ medium onion , roughly chopped
- 85g fresh white breadcrumbs
- 1 tbsp chopped parsley
- 200g lean pork mince
- 200g turkey mince
- A grating of nutmeg
- 1 tbsp plain flour, plus more for dusting
- Rapeseed oil for frying
- 1 tbsp butter
- 400ml of hot beef stock
- 2 tbsp single cream10
Method
1
Mix the onion, breadcrumbs and parsley in a food processor until finely chopped. Add the mince, nutmeg and seasoning. Form the mixture into 20 walnut-sized meatballs and dust with flour.
2
Heat the oil in a large frying pan and fry the meatballs in batches until they are browned all over, then carefully lift them out with a slotted spoon and drain them on a piece of kitchen paper.
3
Melt the butter in the pan, then sprinkle over the flour and stir well. Cook for 2 mins, then slowly whisk in the stock.
Keep whisking until it becomes a thick gravy, then return the meatballs to the pan and cook them for 5 mins. Stir in the cream.
Before serving, check one to see if they are cooked all the way through to the centre.
How healthy is it?
Nutrients per serving
Kcal | 314 |
Fat | 13g |
Saturates | 4g |
Carbohydrates | 16g |
Sugars | 2g |
Fibre | 2g |
Protein | 31g |
Salt | 0.8g |

4 healthy kids’ snack ideas
Keep reading for recipes on:
- Chocolate dipped tangerines
- Rainbow fruit skewers
- Peanut butter stuffed dates
- Harissa sweet potato wedges
-
Chocolate dipped tangerines
Ingredients
- 1 tangerine, peeled and segmented
- 10g dark chocolate, melted11
Method
1
Dip half of each tangerine segment in the melted chocolate, then put them on a baking sheet lined with parchment.
Keep in the fridge for 1 hr to set completely or overnight if you prefer.
How healthy is it?
Nutrients per serving
Kcal | 99 |
Fat | 4g |
Saturates | 2g |
Carbohydrates | 13g |
Sugars | 12g |
Fibre | 2g |
Protein | 1g |
Salt | 0g |
-
Rainbow fruit skewers
Ingredients
- 7 raspberries
- 7 hulled strawberries
- 7 tangerine segments
- 7 cubes peeled mango
- 7 peeled pineapple chunks
- 7 peeled kiwi fruit chunks
- 7 green grapes
- 7 red grapes
- 14 blueberries12
Method
1
Pierce the skewer with one of each of the fruits in the following order: raspberry, strawberry, tangerine, mango, pineapple, kiwi, green grape, red grape, blueberry.
How healthy is it?
Nutrients per serving
Kcal | 314 |
Fat | 0g |
Saturates | 0g |
Carbohydrates | 12g |
Sugars | 12g |
Fibre | 2g |
Protein | 1g |
Salt | 0g |
-
Peanut butter stuffed dates
Ingredients
- 6 medjool dates
- 6 tsp peanut butter
- A sprinkle of cinnamon13
Method
1
Slice the dates without cutting all the way through and remove the pits. Add the peanut butter to each opening, then sprinkle with some ground cinnamon.
How healthy is it?
Nutrients per serving
Kcal | 95 |
Fat | 2.4g |
Saturates | 0.5mg |
Carbohydrates | 18g |
Sugars | 16.2g |
Protein | 1.7g |
-
Harissa sweet potato wedges
Ingredients
- 1kg sweet potatoes, scrubbed and cut into wedges
- 1 tbsp harissa paste
- soured cream and chives, to serve14
Method
1
Preheat the oven to 180°C, then scrub and cut the sweet potato into wedges. Add them to a large bowl, then mix in the harissa paste so that they’re all covered.
2
Spread them out on a baking tray, then put them in the oven for 40-45 minutes. They should be tender but crispy on the edges.
Pop some soured cream and chives into a side bowl or pot for dipping.
How healthy is it?
Nutrients per serving
Kcal | 224 |
Fat | 1g |
Saturates | 0g |
Carbohydrates | 54g |
Sugars | 14g |
Fibre | 6g |
Protein | 3g |
Salt | 0.32g |

Some other school lunches advice
Help keep your child’s school lunch nice and fresh by:
- Putting it in a proper lunch bag or lunchbox.
- Make sure the bag/lunchbox is leak-proof!
- Keep cold food chilled with an ice tray or pack.
- Keep hot food separate to the cold food.
- Don’t try and keep lunch cool with a frozen drink.15
- If your child is a fussy eater, use an ‘easy lunchbox’ a lunchbox that contains different compartments to keep all of the different ingredients separate for them. If there’s something in particular they don’t like, it hasn’t contaminated the rest of the food in their packed lunch16
- Don’t just stick to standard sandwiches, lunch box ideas involving wraps and pots of fillings are more exciting for children to put together and enjoy17
- Always add some salad and veg to your child’s lunch box, it’s an easy way to make sure they get their 5 a day. Ideas include: carrot sticks, cucumber slices, cherry tomatoes, celery shapes and lettuce leaves18
- Add in some bite-sized fruit that’s easy to eat, such as chopped up pieces of apple, peeled satsuma segments, halved strawberries, a small handful of blueberries, grapes that have been cut in half or small slices of melon19
- Tinned fruit can also be classed as one of your child’s 5 a day, so make sure you add them into their lunch box too. Tip: Choose fruit that’s in juice over fruit that’s in syrup, as it’s much healthier20
The final say
Hopefully you’ve found these lunch box ideas useful and can’t wait to give them a try?
Remember, you don’t have to rigidly stick to them, it is possible to swap out some of the ingredients, depending on what your children does and doesn’t like, but make sure they’re just as healthy.
For more healthy ideas on what to rustle up for your child’s school lunches every day read, ‘Back to school: Healthy and nutritious lunch ideas kids will love.’
Last updated: 21 March 2022
- https://www.nhs.uk/live-well/healthy-weight/healthy-weight-children-advice-for-parents/
- https://www.healthlinkbc.ca/health-topics/healthy-eating-children-problems-caused-poor-nutrition
- https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-2/#:~:text=Estimated%20needs%20for%20young%20children,higher%20calorie%20needs%20than%20girls.
- https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/appendix-2/#:~:text=Estimated%20needs%20for%20young%20children,higher%20calorie%20needs%20than%20girls.
- https://www.nutrition.org.uk/healthyliving/lifestages/children.html?limit=1&start=1
- https://www.bbcgoodfood.com/recipes/lunchbox-pasta-salad
- https://www.bbcgoodfood.com/recipes/super-salad-wraps
- https://www.nhs.uk/change4life/recipes/salmon-and-salad-bagel
- https://www.nhs.uk/change4life/recipes/soft-cheese-and-salad-sandwich
- https://www.bbcgoodfood.com/recipes/super-versatile-meatballs
- https://www.bbcgoodfood.com/recipes/choco-dipped-tangerines
- https://www.bbcgoodfood.com/recipes/rainbow-fruit-skewers
- https://www.healthylittlefoodies.com/peanut-butter-stuffed-dates/
- https://www.bbcgoodfood.com/recipes/harissa-sweet-potato-wedges
- https://www.yummymummyclub.ca/blogs/sarah-remmer-the-non-diet-dietitian/20141208/6-food-rules-to-keep-school-lunches-safe
- https://www.yummytoddlerfood.com/recipes/no-cook-school-lunch-ideas/
- https://www.nhs.uk/change4life/recipes/healthier-lunchboxes
- https://www.nhs.uk/change4life/recipes/healthier-lunchboxes
- https://www.nhs.uk/change4life/recipes/healthier-lunchboxes
- https://www.nhs.uk/change4life/recipes/healthier-lunchboxes