Why are fruit and vegetables so important? Healthy eating: a short introduction Eating a balanced diet is something we are all encouraged to do, and children are no exception - they also need a balanced diet for health and well-being in the short and long term. Although it's not easy in the 21st century to give children adequate nutrition, by doing so we can give them a good start in life and increase their chances of reaching old age in good health. But what is a balanced diet and how can parents help children to achieve this? A healthy diet should include some of each of the main food groups, and be varied enough to provide a wide range of nutrients. As far as is possible, some of this should be 'wholefoods' - basic foods that have not been processed, preserved or refined. Many children consume high levels of sugar and salt in their food and these should ideally be reduced to within at least the government guidelines (see Appendix, p231). Above all, a healthy diet should be interesting, varied, attractive and fun. The food groups and what they do Although this book is mostly about fruit and vegetables, their benefits and how to increase intake, they must of course form part of a diet that includes other essential nutrients. These are: Protein Most protein that children consume comes from sources such as meat, fish, soya products, dairy products, eggs, beans and pulses, wholegrains, nuts and Quorn.

Some protein should be consumed with every meal. Many children find meat difficult to chew, refuse to eat wholegrains or become vegetarian (this quite often happens with teenagers but they do not then replace animal proteins with other sources). Canned fish and pulses (including baked beans) are good alternative sources of protein. Fats Children need fats for energy and growth but the word 'fat' sounds negative and things that are low fat are often promoted as healthier. Low fat diets are not suitable for children. Good sources of fat for children include butter, full fat milk (children under five should always have this rather than skimmed or semi-skimmed milk), lean meat, olive oil, avocados and fish. This food group includes essential fatty acids - 'good fats' including the omegas that are mostly found in foods that children often don't eat: nuts, seeds, leafy green vegetables and oily fish. Add oils that contain essential fatty acids - avocado, evening primrose or walnut oils - to cooked rice, pasta, salads or vegetables.

Carbohydrates There are two types of carbohydrates - simple and complex. Simple carbohydrates are generally found in processed, refined foods such as white bread and sugar. Complex carbohydrates come from food containing wholegrains - breakfast cereals, wholemeal bread, and oats - which contain fibre, minerals and vitamins. Low carb diets should not be considered for children - almost 50% of their diet (3 - 5 servings daily) should consist of carbohydrates. Fibre This is found in fruit, vegetables and wholegrains. Fibre is needed for good digestion but it is best to offer soluble fibre from fruit, veg, salads and wholegrains. Too much insoluble fibre (such as wheat bran) can inhibit absorption of vitamins and minerals. Water Children need to consume water to keep hydrated - the amount depends on their age, weight, activity levels and the air temperature.

A one-year-old child needs around one litre of fluid a day and older children (school age upwards) need at least two litres. You can give water in the form of diluted fruit juice or high-juice squash (low sugar varieties contain artificial sweeteners, thought to have health risks, so are best to avoid). Fruit and vegetables Fruit and veg are the last essential food group and we'll focus on this area throughout the book. It can be the most problematic food group for parents to get their child to eat.