Eating well – promoting a varied diet

Having a varied and balanced diet is important from the early years until old age. Research from around the world has shown that when people eat a range of different foods from all the food groups, they are more likely to meet the recommended guidelines for all nutrients. A wider pool of foods included on the menu will provide a wider range of nutrients. It makes sense, then, for children to be introduced to a varied diet from the get go.

Some children are keen to try lots of flavours, whereas others are a little more reluctant. However, even with picky eaters, it is important to ensure new food is offered to help with variety. Experts believe it may be necessary to offer up to 15 times before they are accepted.

So, when it comes to diversifying the menu, here are a few top tips:

• Start small. For reluctant eaters, a small taste of a new food can be more acceptable than a large portion.
• Keep trying. Offer the foods in different forms; for example, as part of a familiar and enjoyed dish or snack.
• Make sure there is plenty of colour on the menu. Eating a rainbow of fruit and vegetables helps with meeting nutrient requirements.
• Try foods that are in season. A seasonal approach, taking in any festivals, or focusing on a particular country, can be interesting ways to introduce variety.
• Shake up a familiar dish. For example, offer a pasta bake with a mix of wholegrain and white pasta and swap the vegetables around in a sauce or bake. Add some new flavours with herbs and spices, especially if children have grown them.
• Look at useful resources for ideas and inspiration. The Early Years Nutrition Partnership website, www.eynpartnership.org, has lots of ideas for tasty recipes to try out.
• A weekly menu can get tired after a while, so feature taster days which highlight a new ingredient and perhaps incorporate the new food into story time or at circle-time chats.