What does a balanced meal look like?
To make a balanced meal you should aim to have a portion of:
1. Starchy carbohydrates
2. Fruit and vegetables
3. Protein meat and meat-free alternative
4. Dairy and dairy-free and/or lactose-free alternatives
AND
Water and/or milk
Alongside unsaturated fats and oils: olive oil, rapeseed oil, avocado, nut spreads and seeds
Starchy carbohydrate
Potatoes
Cous cous
Pasta
Rice
Bread
Puffed rice
Oat
Pita bread
Bagels
Quinoa
Bulgur
Spelt
Barley
Millet
Wholemeal pasta
Wholemeal bread
Polenta
Amaranth
Buckwheat
Sweet potatoes
Protein:
beans
peas
lentils
chickpeas
Tofu (soya)
Tempeh (fermented soya)
eggs
fish
meat
peanuts
Dairy
Cows milk
Cheese
Soya drink
Almond drink
Coconut drink
Dairy-free spreads
Plain Yoghurt
Dairy-free yoghurt
*** shapes, textures and sizes need to be appropriate for the age of the child to
minimise risk of choking
Aim to buy seasonal products, they are tastier and better for the planet. You can also use frozen vegetables, frozen fruits if that it is easier for you.
What’s in season in Autumn/Winter?
Vegetables:
Bell peppers
Broccoli
Carrots
Cauliflower
Lettuce
Pumpkin
Sweet potatoes
Brussel sprouts
Butternut squash
Cabbage
Leeks
Parsnips
Potatoes
Turnips
Fruits:
Apples
Cranberries
Grapes
Pears
Raspberries
Grapefruits
Oranges
Balanced meal ideas
Shapes, textures and sizes need to be appropriate for the age of the child to
minimise risk of choking.
Example 1:
Breakfast/Snack:
Puffed rice+Yogurt+Banana+nut butter as a topping (this can be adapted for vegan or milk
allergy/lactose intolerance by swapping the yoghourt for a dairy free yoghourt)
Lunch:
Sliced bread or bagel + hummus+ carrots/broccoli sticks and some yoghurt to dip in
Example 2:
Breakfast/Snack:
french toast+fruit+nut butter+yoghurt or milk (this can be adapted for vegan (avoiding the
egg when making french toast and/or milk allergy/lactose intolerance by swapping the
yoghourt for a dairy free yoghourt)
Lunch:
Pasta+broccoli+cheese on top
Or coconut fish curry with rice and vegetables
Example 3:
Breakfast/snack
pancake+fruit+milk or yoghurt and some nut butter (this can be adapted for vegan or milk
allergy/lactose intolerance by swapping the yoghourt for a dairy free yoghourt)
Lunch
Bread+lentil patty/bean patty+vegetables on the side
Or
Cous cous+roasted pumpkin+protein of choice+dressing with some yoghurt