As parents and caregivers, we all want to give our children the best possible start when it comes to their nutrition. With so much conflicting information out there, it can be hard to know where to begin. That’s why at Hungry Boo, we turn to our in-house nutrition expert, co-founder Sapna, a UK Registered Nutritionist, for professional advice on how to build balanced, nutritious meals for little ones. In this post, Sapna shares her top tips to ensure your child's plate is not only healthy and balanced but also enjoyable for those tiny taste buds!

1. Start with Variety 

Sapna's Tip: "The key to a balanced diet is variety. Offering different foods ensures your child gets all the essential nutrients they need for growth and development."

Each meal should include a variety of food groups:

• Protein: Important for muscle and tissue growth. Offer lean meats, fish, eggs, or plant-based options like beans, lentils, and tofu.
• Whole Grains: Choose complex carbs such as brown rice, quinoa, whole wheat bread, and oats to provide energy and fibre.
• Fruits and Vegetables: These are a key contributor to any plate. A colourful mix ensures a range of vitamins and minerals.
• Dairy or Dairy Alternatives: Provide calcium for strong bones. Options include milk, yogurt, cheese, or plant-based alternatives like almond or oat milk.

2. Make it Colourful and Fun 

Sapna's Tip: "Children eat with their eyes first! A colourful plate will naturally be more appealing and exciting for them."

Incorporating a wide variety of colours from fruits and vegetables not only looks fun but also ensures you're offering a wide range of nutrients. Think of green (broccoli, spinach), orange (carrots, sweet potatoes), red (bell peppers, tomatoes), and purple (eggplant, blueberries).

3. Balance Macronutrients

Sapna's Tip: "Children need the right balance of carbohydrates, proteins, and fats to fuel their growing bodies."

Make sure each meal has:

• Carbohydrates: These provide energy for your child's daily activities.
• Proteins: For growth and repair of tissues.
• Healthy Fats: Essential for brain development and nutrient absorption. Include avocados, nuts, seeds, and olive oil.

4. Don't Forget About Fibre

Sapna's Tip: "Fibre is essential for good digestion and helps maintain steady energy levels."

Incorporate fibre-rich foods like whole grains, fruits, vegetables, and legumes (daals). Fibre helps keep your child full for longer and supports a healthy digestive system.

5. Portion Control and Balance 

Sapna's Tip: "Children don't need adult-sized portions, but they do need the right balance of nutrients on their plate."

Portion sizes should reflect the age and activity level of your child. Aim for smaller portions but make sure they cover all food groups. Avoid overloading on just one thing, even if it's a favourite food. Instead, offer small amounts of a variety of foods to keep the right balance.

6. Hydration is Key

Sapna's Tip: "Water should be the primary fluid for children. It’s essential for digestion, nutrient absorption, and energy levels."

Encourage water throughout the day. Limit sugary drinks and opt for natural options like coconut water or milk. Keep on top of hydration, especially during warm weather.

7. Lead by Example

Sapna's Tip: "Children often mirror their parents' habits. Make mealtimes a family affair where everyone enjoys balanced and diverse foods; Hungry Boo’s products are perfect for this as they can be enjoyed by both children and adults."

By sitting down for family meals, you can model healthy eating behaviours. This also helps create a positive relationship with food for your children, making them more likely to try new things and maintain a balanced diet as they grow.