25/09/2026
🥕FEEDING CHILDREN WELL—WITHOUT FEAR OR FOOD GUILT
There’s so much advice out there, it’s no wonder parents feel confused!
This isn’t about creating “perfect” lunchboxes or banning birthday cake. No single food, takeaway or party will determine your child’s future health. It’s what they eat consistently that matters most.
đź’™ OFFER MORE OFTEN:
🥚 Eggs, chicken, fish, beans and lentils
🥣 Oats and wholegrain cereals
🍞 Wholegrain bread, wraps and pitta
🥔 Potatoes, rice and pasta
🥕 Colourful fruit and vegetables
🥛 Milk, yoghurt and cheese
🫒 Olive oil, avocado, nuts and seeds—served appropriately for their age
These provide the protein, fibre, healthy fats, vitamins and minerals children need to grow and thrive.
🧡 KEEP AS “SOMETIMES FOODS”:
🥓 Processed meats
Ham, bacon, sausages and salami are convenient, but regular consumption is associated with an increased risk of bowel cancer later in life. Many are also high in salt.
They don’t need to be banned—just avoid making them the everyday choice. Rotate sandwich fillings with chicken, tuna, egg, salmon, cheese, hummus or leftover roast meat.
🍪 Foods high in sugar, salt and saturated fat
Children can enjoy crisps, biscuits, sweets and desserts. The aim is simply to stop them regularly replacing the nourishing foods their growing bodies need.
Remember, not every processed food is unhealthy! Wholegrain bread, yoghurt, baked beans, tinned fish and frozen vegetables are processed too. Look at the whole food rather than fearing one ingredient.
🔥 Heavily burnt or blackened meat
Very high-temperature cooking can produce potentially harmful compounds. There’s no need to panic about the occasional barbecue—simply remove heavily charred pieces.
Food shouldn’t become a source of fear or guilt for children or parents.
Offer nourishing foods most of the time, allow enjoyable foods without calling them “bad” and keep looking at the bigger picture.
đź’™ MORE WHOLE FOODS. MORE VARIETY. LESS FEAR.
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