Suitable foods
We know which are the key nutrients for this age group, but how does this translate to real food? Suitable foods are divided into four main food groups and a fifth or 'occasional' group. If your base your child's intake on these groups you 'll be certain that all the important nutrients are provided.

Starchy carbohydrates, which include bread, rice, pasta, cereals and potatoes, should be served with all meals.

• Use plenty of potatoes, including baked potatoes and sweet potatoes.
  
• Try wholemeal, granary and rye breads rather than white or brown, as they are higher in fibre.
• Also try pitta breads, muffins, chapattis, bagels, crumpets and breadsticks.
  
• Pasta is great too - many children love pasta shapes served in a tomato, cheese or meat sauce.
  
• Serve fortified breakfast cereals made from whole grains.

Fruit and vegetables should also be eaten often. Aim for five portions a day.

• Use fruit in puddings, as snacks and in crumbles and pies.
  
• Frozen and tinned fruit and vegetables can be just as nutritious as fresh varieties.
  
• Vegetables can be eaten raw or cooked (serve crunchy rather than very soft to preserve the vitamins and minerals).
  
• If vegetables aren't a favourite, try hiding them in soups, sauces, casseroles and pizzas.

Milk and dairy foods are an important source of calcium. Aim for one pint (500-600ml) of milk a day.

• Use full-fat milk; semi-skimmed may be given from the age of two if the overall diet contains enough energy.
  
• Milk can be used in drinks, on cereal, in puddings and in sauces.
  
• Cheese, fromage frais or yoghurt can be given instead of some milk.
  
• Add cheese to baked potatoes, flans, spaghetti, egg dishes and so on.
  
• Grated cheese, cheese spread or cheese portions can be used on sandwiches or toast.
  
• Try yoghurts as a pudding or snack between meals.

Meat, fish and alternatives should be eaten twice a day.

• Minced beef, turkey, chicken, pork, shepherd's pie, meatballs and spaghetti bolognaise are all ideal.
  
• Many children prefer meat to be soft and moist, served with a sauce or gravy.
  
• Mashed sardines, salmon, tuna, cold meats and patés are great sandwich fillers.
  
• Fish in a white or cheese sauce is very nutritious.
  
• Try sausages, chicken nuggets and fish fingers.
  
• Use eggs, either boiled, in sandwiches, as omelettes or scrambled.
  
• Try different beans and pulses, such as lentils, baked beans, peas and chickpeas.

Fatty and sugary foods include spreading fats, cooking oils, sugar, biscuits, cakes, crisps, sweets, chocolate, cream, ice cream and sugary drinks. These shouldn't be given too often and when they are, only in small amounts. Too much will impair the intake of more nutritious foods and compromise the quality of the diet. In addition, sugary foods and drinks (including fruit juice) can significantly contribute to dental decay.

Try to limit the amount of sweets. If they are given, offer at the end of a meal rather than in between. Some sugar-free or diet drinks can also cause decay because of their acidity. Milk or water are the best drinks between meals.