Food and weight for children and young people

Children and young people are still growing, so they need different food and exercise than adults. Eating a varied and balanced diet helps them build strong muscles and bones, and grow properly.

Being active also helps with:

• Building strength
• Learning new skills
• Feeling good mentally
• Making friends
• Managing weight

If you’re worried about your child’s weight or growth, speak to your GP or school nurse. There are local services that can help your child grow into their weight or lose weight if advised by a doctor.

Children over 5 should follow the NHS eat well guide, just like adults. The only difference is portion size – meals should match your child’s age and size.

Eating well helps with:

• Long-term health
• Feeling good
• Looking good (healthy skin, hair and nails)

As children grow older, they start making their own food choices.
That’s why it’s important to teach them early about eating a wide range of foods and why a balanced diet matters.

Teenagers go through lots of changes, especially during puberty. Teen girls need to make sure they get enough iron and avoid fad diets. Instead, they should eat a balanced diet and stay active.

Eating well helps teens:

• Feel better
• Look better
• Stay at a healthy weight

Download our leaflet for breakfast ideas for teens.

If your child takes a packed lunch to school, make sure it’s a healthy alternative to a hot school meal.

A good lunchbox should include:

• Starchy foods for energy e.g. wholemeal bread, pasta, wraps, pittas, bagels, rice cakes, malt loaf
• Protein for growth e.g. ham, chicken, oily fish, egg, hummus
• Dairy for strong teeth and bones e.g. small cubes of cheese, yoghurt, fromage frais
• Fruit and veg for vitamins e.g. veggie sticks, chopped fruit, dried fruit, tinned fruit in juice
• Water to stay hydrated and help with concentration

Use a cool bag with an ice pack, especially in summer. Portion sizes should match your child’s age.

If your child is in Reception, Year 1 or Year 2, they automatically get free school meals. But if you apply for benefits-related free school meals, your child’s school could get extra funding.

You might also get free food and fun activities during holidays (HAF Fun Pompey).