A child's diet in the first few years are of vital importance, as this is the crucial time when the foundations for future good health are laid.

Practical tips

Meals

• Give your child regular meals and snacks, and try to time these for when your child isn't too tired or hungry.
• Sit down and eat together as a family: "conversation is the best seasoning".
  
• Have a wide variety of foods and choose ones that are colourful and interesting.
  
• Try small portions on a small plate, especially if large portions overwhelm your child.
  
• Keep sweet foods out of sight until the main meal has been eaten.

Breakfast
This is a very important meal - not only does it break the overnight fast, but it can provide essential nutrients, too. Breakfast cereals are ideal, especially if served with a glass of fruit juice, although try not to choose ones with lots of added sugar. This is a nutrient-packed meal which will provide starchy carbohydrates, vitamins, calcium, iron and protein.

Snacks
Nutritious snacks are important to supply essential nutrients and energy, but avoid giving large snacks too close to meals. Healthy snacks include: fresh fruit, vegetable sticks (carrots, peppers), dried fruit, cheese cubes and crackers, toast, small sandwiches, and yoghurt or fromage frais.

Common problems
Faddy eating and food refusal
Many children go through phases of refusing to eat certain foods or refusing to eat anything at all. This is particularly common for children up to the age of five years, and is a normal part of growing up and asserting independence. Children won't harm themselves if they don't eat for a short while.

Offer regular meals and snacks rather than allowing your child to 'pick'. Make meal times fun! Use brightly coloured plates, present the food in an attractive way - and try to remain calm and relaxed. If the problem shows no sign in improving, speak to your health visitor, doctor or dietician for further advice.

Overweight
If your child is putting on too much weight, cut down on snacks, particularly sweets and chocolate, and give sugar-free or no-added-sugar drinks. Of course, water and pure fruit juices are excellent for toddlers. Seek advice from your health visitor or doctor, who may refer your child to a dietician.

Poor weight gain
If your child isn't gaining weight well, talk to your health visitor or doctor who will check for any underlying medical reasons. As children have very small appetites, try to make all meals and snacks as nutritious and calorific as possible, and encourage more fat and sugar intake (eg, use butter on vegetables, full-fat milk instead of skimmed, and add cream and sugar to breakfast cereals and puddings).

Allergies
If you ever notice swelling of your child's mouth or face or breathing difficulties during or after eating, seek medical advice immediately. Keep a diary of all foods and drinks consumed and try to pinpoint which foods triggered the reaction. Symptoms such as a rash or vomiting after eating may also suggest there has been a reaction to a food. Don't diagnose allergies yourself or cut foods from your child's diet without medical advice, as this may compromise the quality of the diet and result in nutritional deficiencies.

To lessen the risk of peanut allergies, peanut-containing foods should not be given to children under three years of age if the child has a parent or sibling with a diagnosed allergy. Whole nuts shouldn't be given to any child under the age of five because of the risk of choking.

Diarrhoea
Episodes of diarrhoea are fairly common in young children. If dietary related, the culprit is often large quantities of fruit, fruit juice or sugary foods and drinks. Stay clear of these foods for a couple of days, then reintroduce them gradually. If the diarrhoea is prolonged, tell your doctor or health visitor.

Key points

• Requirements for energy and nutrients are high, but appetites are small in young children. Give regular meals and snacks that are nutrient rich.
  
• Iron, calcium and vitamins A, C and D are particularly important for a growing child. To ensure sufficient intakes, offer a variety of foods based on the four food groups: starchy carbohydrates; fruit and vegetables; milk and dairy foods; and meat, fish and alternatives.
  
• Sugary foods and drinks should be limited. If eaten, make sure it is after a meal and not between to reduce the risk of dental decay.
  
• Peanut-containing foods shouldn't be given to children if a parent or sibling has a diagnosed allergy. Whole nuts should not be given to any child under the age of five because of the risk of choking.