The Importance of Healthy Eating for Children
The food choices children make in their early years can have a profound impact on their overall well-being and future health.
A balanced and nutritious diet provides children with the necessary nutrients, vitamins, and minerals that support their physical and cognitive development, boost their immune system, and lay the foundations for a healthy lifestyle.
Physical Growth
During childhood, children experience rapid physical growth. A diet rich in fruits, vegetables, and lean proteins ensures the intake of essential macronutrients vital for building strong bones, muscles, and maintaining a healthy weight.
Cognitive Function
Nutrients like omega-3 fatty acids and antioxidants nourish developing brains. Studies show that children who consume a healthy diet exhibit improved memory, better attention spans, and enhanced problem-solving skills.
Emotional Wellbeing
Research indicates a strong link between diet and mental health. A well-nourished body supports the production of neurotransmitters that regulate mood, contributing to overall emotional stability and resilience.
Getting Children Involved in the Kitchen
Getting children to eat a balanced meal can sometimes feel impossible, especially if you are trying to introduce them to new food. One of the best ways to combat this is by involving them in meal planning, grocery shopping, and cooking.
Family Bonding: Cooking provides an excellent opportunity to spend quality time together, strengthening the parent-child bond as you work collaboratively on a shared project.
Enhancing Motor Skills: From measuring ingredients to stirring, chopping, and whisking, culinary tasks require strength, balance, and coordination, significantly contributing to physical development.
Encouraging Independence: Taking on age-appropriate cooking tasks gives children a sense of accomplishment. It cultivates life skills such as nutrition, food safety, and following instructions.
How Kids Planet Encourages Healthy Eating
At Kids Planet, nutrition is a key focus. We aim to make every mealtime a social, engaging experience.
Qualified On-Site Chefs: Our nurseries are equipped with chefs skilled in nutrition and menu planning, incorporating diverse seasonal flavours.
Garden to Plate: Many of our nurseries engage children in gardening, fostering an appreciation for fresh foods by watching fruits, herbs, and vegetables grow.
Food-Related Crafts: We organise cooking activities where children can participate and learn, expanding their food preferences naturally.
5 Healthy & Easy Recipes for Children
A healthy diet provides essential vitamins to ensure children have the necessary antibodies to fight off infections. Here are 5 of our favourite healthy, easy, and versatile recipes to cook together at home.
Veggie Pasta Bake
Serves: 4 | Prep: 10 mins | Cook: 30 mins
A simple dish that gives your child two of their five-a-day. It is versatile, so you can swap in any vegetables your child prefers!
Ingredients
150g grated cheese
150g uncooked pasta
150g broccoli & 150g cauliflower (chopped)
1 can chopped tomatoes
25g dried breadcrumbs & 3 tbsp yeast
1 tbsp paprika & black pepper
Method
1. Mix all the ingredients together (apart from the breadcrumbs and yeast).
2. Transfer to an oven-proof dish. Sprinkle the breadcrumbs and yeast on top.
3. Bake in a preheated oven (180°C Fan / 200°C) for 20-30 minutes until bubbling, golden, and the pasta is thoroughly cooked.
Roasted Cherry Tomato Mac & Cheese
Serves: 4 | Prep: 10 mins | Cook: 20 mins
A nutritious twist on a classic comfort food. Feel free to sneak in extra hidden veggies!
Ingredients
2 punnets cherry tomatoes
250g dried macaroni pasta
1 tsp garlic puree & 1 tsp dried basil
4 large spring onions (finely sliced)
100g cheese, 50g parmesan, small mascarpone
300ml double cream, olive oil, black pepper
Method
1. Roast the tomatoes in an oven-proof dish with the garlic, basil, and olive oil. Meanwhile, cook the pasta.
2. Fry the onions in a pan until soft. Add the cream and all cheeses, gently heating until melted.
3. Once tomatoes are roasted, carefully flatten them down with a spoon.
4. Mix the cooked pasta and crushed tomatoes into the cheese sauce and serve.
Versatile Napoli Sauce
Prep: 10 mins | Cook: 20 mins
A good sauce is the cornerstone of a healthy diet. You can make this in batches and freeze it for pasta or homemade bolognese.
Ingredients
4 tins chopped tomatoes
1 chopped onion & 1 chopped carrot
2 sticks of chopped celery
1 tsp garlic puree, 1 tsp dried basil, 1 tsp oregano
Pinch of brown sugar, olive oil, black pepper
Method
1. Fry all the vegetables in a little olive oil until they are slightly browned and soft.
2. Add the tomatoes, herbs, sugar, and garlic. Bring the mixture to a boil.
3. Turn the heat down and simmer until the vegetables are completely soft. (Tip: Blend it smooth if you have fussy eaters!)
Chicken & Sweet Potato Curry
Prep: 40 mins | Cook: 20 mins
If you are looking to introduce mild spices to your child’s palate, this naturally sweet, nutrient-dense curry is perfect.
Ingredients
600g skinless chicken thigh (bite-sized)
2 large sweet potatoes (cubed)
1 finely diced onion & handful of baby spinach
1 can chopped tomatoes
1 can coconut milk
4 tbsp mild curry powder
Method
1. Fry the chicken and onions in olive oil until the onions are soft and the chicken browns.
2. Add the curry powder, stirring to ensure the chicken is fully coated.
3. Pour in the tomatoes, coconut milk, and sweet potatoes. Bring to a boil.
4. Simmer until the sweet potatoes are fluffy. Stir in the spinach for 5 minutes until wilted. Serve with rice or naan.
Italian Chicken Tray Bake
Prep: 15 mins | Cook: 30 mins
A quick “throw it all in” recipe perfect for hectic days. Add a squeeze of lemon juice at the end for extra zing!
Ingredients
6 skinless chicken thighs (quartered)
600g new potatoes (quartered)
2 fennel bulbs (sliced) & 2 punnets cherry tomatoes
2 tbsp dried rosemary & 2 tbsp garlic puree
Olive oil & black pepper
Method
1. Preheat the oven (180°C Fan / 200°C).
2. Place all ingredients into a large bowl, mix well, and transfer to a large roasting dish.
3. Roast for 30 minutes. Turn everything over halfway through to coat the ingredients in the juices.
4. Serve hot, pouring the delicious pan juices over the food.
Learn More About Early Years Nutrition
Listen to our Quality Manager, Jennifer Gordon, and Worsley Nursery Chef, Stacy Stewart, chat about all things meal-time on the Kids Planet podcast. From tackling sweet-tooth cravings to understanding essential nutrients, they serve up a fantastic cocktail of advice!
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