Aim for five-a-day

Everyone should aim to eat at least five portions of fruit and vegetables every day, as these are a good source of vitamins, minerals and fibre. Try tempting your child with a selection of fruits or vegetables to add colour and appeal to meals.

The following are adult portions but many older children may be able to manage these amounts. A handful is a useful guide and whatever size the hand is, the amount will be proportionate.

* 150 ml glass of fruit juice
* 7 cherry tomatoes
* 1 medium fruit, such as a banana, apple or orange
* 2 small fruits, such as satsuma's
* 1 dessert bowl of salad
* 1 large slice of melon or pineapple
* 1 corn on the cob
* A handful of grapes, cherries or berries
* 3 heaped tablespoons of vegetables raw, cooked, frozen or canned
* 1 heaped tablespoon dried fruit.

Starchy foods are basic

Carbohydrate-rich, starchy foods, such as cereals, bread, pasta, rice and potatoes, should form the basis of your child's diet. Besides being a source of energy, they can contribute fibre, B vitamins, calcium and iron to the diet. For extra fibre, try wholemeal, whole grain or brown bread, wholemeal pasta or brown rice.

Add some protein

Meat, poultry, fish, eggs, beans, peas, lentils, soya and nuts are good sources of protein, as well as vitamins and minerals, which are all important for growth.

Choose lean meats, trim off any visible fat and remove the skin from the chicken.

Make sure that fish appears regularly on your child's menu. Serve oil-rich fish, such as mackerel, sardines or salmon in salads and sandwiches or other meals, as they contain essential fatty acids.

Red meat is a really good source of iron. Green leafy vegetables, beans, nuts and fortified breakfast cereals are also good sources of iron. Drinking a glass of orange juice with your meal means you will absorb more of the iron from your food, and it will also count as one of your five daily portions of fruit and vegetables.

Milk and dairy

Whole milk is a good source of protein, vitamins and minerals especially calcium. Calcium is required for healthy bones and teeth.

Skimmed milk should not be given to children under five years of age, and semi-skimmed milk should not be introduced into your child's diet until they are at least two years old.

The Dairy Council recommends that children eat three portions of dairy products each day. A portion is a glass of milk, a small piece of cheese or a pot of yogurt.

Children need fat

Children require fat to maintain healthy skin and nerve function. Fat should be provided by foods such as milk, cheese, yogurts, meat and oil-rich fish, rather than cakes, pastries and biscuits.

Fats play an important role in making food palatable, but it is best to limit the times you fry, or roast. Use the least amount of fat or oil necessary and try to limit the amount of saturated fat in your child's diet.

Many foods have salt

Salt (as sodium) occurs naturally in many foods, and if children are eating a wide variety of foods then there is no need to add salt to food at the table, or when cooking. Processed foods can contain high levels of salt, so read the label and ensure your child is not eating more salt than their daily-recommended maximum.

1 to 3 years - 2g salts a day
4 to 6 years - 3g salt a day
7 to 10 years - 5g salt a day
11 and over - 6g salt a day

Many foods have sugar

Sugars are a ready source of energy - a necessity for active children. But if sugary foods are eaten too often between meals they lead to tooth decay. Sugars that are naturally present in fruit, vegetables and milk are considered less harmful to teeth. Make sure your child learns good habits for brushing their teeth.

Eat healthily for life

Parents have an important influence on children's eating habits; so set a good example for your child.

Have a selection of fruit, vegetables and healthy snacks available for lunch boxes and for after school. Make thick wholemeal bread sandwiches, or try offering potato or pasta salads that are bursting with colourful vegetables.

Offer milk, water, or fruit juices to keep up fluid intake.

Involve your child in choosing food, shopping and preparing meals. Make food an enjoyable experience and share meals with family and friends.

Breakfast is important - your child may find it difficult to concentrate at school if breakfast is not eaten. This can be a simple meal of cereal with milk, toast and a glass of fruit juice.

If your child refuses a particular food, don't fuss. Try offering it again another day. Don't forbid sweets and crisps, but try to ensure they are eaten less often or as a treat.

Don't give whole nuts to children under the age of five or any nut product to children under the age of three.

Remember, if you think your child may have an allergy or intolerance to any food product, you should consult your doctor.