Getting back on track

Tips for ‘Getting back on track’ after the summer holidays


The summer holidays are over (sob, sob) and if you are like me, your children probably had a treat every day in the summer holidays! We had an ice cream every day when we were in France, but I don’t think there is anything wrong with that. That’s what holidays are for, aren’t they??

Not sure how to stop all the treats? Have a look at the tips below for some ideas…

–       Get back into your routine of regular meal times and bedtimes

–       Have a set time for one treat per week eg. Friday cake sale or Saturday treat

–       Try to keep yourself and your children as active as possible (go for a cycle/walk/swim together)

–       Offer a variety of foods from all five food groups…see below for ideas

The five food groups

1.    Bread, potatoes, rice, pasta and other starchy foods

–       Offer at each meal and some snacks

–       Try to use wholegrain varieties

Examples of portions: (for 1-4 year olds)

½ – 1 slice of bread

¼ – ½ a bagel

3 – 6 heaped tablespoons wholegrain breakfast cereals

½ – 1 ½ Weetabix

5 – 8 tablespoons of hot porridge made up with milk

2 – 5 tablespoons of rice or pasta

½ – 1 ½ egg-sized potatoes or 1 – 4 tablespoons mashed potato

1-3 crackers or large breadsticks

¼ – ½ pitta bread

¼ – ½ tortilla wrap

2.    Fruit and vegetables

Offer at each meal and at some snacks

Examples of portions: (for 1-4 year olds)

¼ – ½ apple, orange, pear

½ – 1 banana

3-10 small berries or grapes

2-4 tablespoons of raw, freshly cooked, stewed or mashed fruit

1-3 tablespoons of raw or cooked vegeatbles

½ – 1 clementine, tangerine or mandarin

½ – 2 tablespoons raisins

½ – 1 kiwi fruit, apricot or plum

 3.    Milk, cheese and yoghurt

–       Three toddler portions per day

–       Try not to use baby bottles anymore

–       Use full fat products from 1-2 years and semi-skimmed milk for 2-5 years*

 Examples of portions: (for 1-4 year olds)

100 – 120ml of whole or semi-skimmed cow’s milk

125g pot of yoghurt

2-4 tablespoons of grated cheese

Cheese in a sandwich or on a piece of pizza

5 – 7 tablespoons custard

3 – 5 tablespoon cheese sauce

½ – 1 tablespoon ricotta or cottage cheese

4.    Meat, fish, eggs, nuts and pulses

Two to three toddler portions per day

Examples of portions: (for 1-4 year olds)

2 – 4 tablespoons of ground, chopped or cubed lean meats, fish or poultry

½ – 1 whole egg (boiled, poached, scrambled)

2 – 4 tablespoons pulses (beans, lentils, dhal)

1 – 2 tablespoons hummus

½ – 1 tablespoons peanut butter

 5.    Foods high in sugar and fat

ONLY include in very small amounts

Examples of portions: (for 1-4 year olds)

1 plain biscuit (Eg. Rich tea or Digestive)

1 small piece of cake

4 – 6 crisps

 *You can use semi-skimmed milk for children from 2-5 years and skimmed milk for children over the age of 5 years, if your child is well grown and eating a variety of foods. It is recommended in the UK to give vitamins A, C and D to children from 6 months to 5 years of age.

These websites provide further information and ideas for feeding children:

Paula x 


One thought on “Getting back on track

  1. Heya just wanted to give you a brief heads up and
    let you know a few of the images aren’t loading properly.
    I’m not sure why but I think its a linking issue.

    I’ve tried it in two different internet browsers and both show the same

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