Eating well, vitamins and moving more: Support for families

The First Steps Nutrition Trust provides clear, reliable advice on healthy eating for babies, toddlers and young children. It includes practical guidance, meal ideas and help families understand portion sizes.

• First Steps Nutrition: Eating well in the early years

Healthier Families  gives easy ways to eat well and move more as a family. It has simple recipes, food swap ideas, healthy snacks, and fun activities to help children stay active.

You can find:

• healthy recipes and meal ideas for families
• food swaps to cut down on sugar, fat and salt
• 5 a day help and portion ideas
• healthy snacks and lunchbox tips
• fun activities to help kids stay active every day
• A sugar calculator

Visit the NHS Healthier Families

Healthy Start vouchers

You may be able to get Healthy Start if:

• you are more than 10 weeks pregnant
• you have a child under 4 years old
• your family’s monthly ‘take-home pay’ is  less than £408 from employment

Healthy Start can help you buy:

• Healthy Start vitamins
• fruit and vegetables
• milk
• infant formula (if needed)

Check if you’re eligible and apply on the NHS Healthy Start website

Find out where you can collect Healthy Start vitamins by using the postcode searcher

Vitamins for babies

• Vitamin D
  • Vitamin D helps your baby build strong bones and teeth.

• Breastfed babies need 8.5 to 10 micrograms (mcg) of vitamin D every day.
• Formula-fed babies do not need extra vitamin D if they drink 500ml of formula a day.

You can buy vitamin D drops in supermarkets and pharmacies. Some families may get free Healthy Start vitamins.

Vitamins for children aged 6 months to 5 years

Children aged 6 months to 5 years should take a daily multivitamin containing vitamins A, C and D.

Vitamin A

• Helps the immune system, eyesight and keeps skin healthy.
• Found in: carrots, sweet potato, broccoli, spinach, and dairy foods.

Vitamin C

• Helps the body absorb iron and supports the immune system.
• Found in: broccoli, tomatoes, kiwi, strawberries and oranges.

Vitamin D

• Needed to keep bones and muscles healthy.
• Everyone (adults and children) should consider taking 10 micrograms a day.

Important information

• Always check the label to make sure the vitamin is right for your child’s age.
• Do not give more than the recommended dose, if you are unsure, speak to your pharmacist.
• Keep all vitamins out of reach of children.
• Gummy vitamins are usually for children aged 4 years and older. They are not suitable for babies and toddlers because of choking risks and because younger children cannot chew them safely.

Useful links

• NHS Healthier Families includes simple tips, recipes, vitamin guidance, meal ideas, and support to help children stay healthy as they grow.
• NHS Best Start in Life: Vitamins
• Leeds Community Healthcare Nutrients page gives you information on the key nutrients children need for healthy growth. It explains why these nutrients matter, where they come from, and when babies and young children may need supplements such as vitamins A, C and D.

Helping your child try new foods

Why some children struggle with new foods

Many children go through a stage where they refuse foods they once liked or won’t try new foods.

This can happen even if they ate well as babies.

This is very common and happens for several reasons:

• Some children are more careful with new tastes and new foods.
• Children’s eating changes as they grow.
• Toddlers often want to do things by themselves.
• Every child is different, so their feelings about food will be different too.

It is normal to worry, and many parents feel the same.
Even when it is common, it can still feel hard.

How to support your child

The good news is that there are gentle and simple ways to help. There is no single method that works for every family, you may need to try a few ideas and see what suits your child.

Staying calm, keeping things positive, and being patient can make a big difference.

Tips to help your child try new foods

1. Keep mealtimes relaxed: Talk about your day instead of focusing on how much your child is eating.
2. Eat together: Children copy adults. Seeing you enjoy healthy foods makes it easier for them to try.
3. Offer small amounts of different foods, let your child choose from a few options.
4. Never force them to eat, gentle encouragement works better.
5. Make food fun: Let your child help cook, mix, wash vegetables, or arrange food on a plate.
6. Be patient: Children often eat slowly. Give them time and avoid pressure.
7. Praise the effort: Praise them for trying, even if they only take a tiny taste or lick.

Visit West Yorkshire’s Healthier Together Page: Fussy Eating which gives simple, trusted advice to help families understand fussy eating and support children to try new foods.

The HENRY Parenting Programme (0 to 5) offers an 8‑week course to help families build healthy routines, enjoy mealtimes, understand children’s behaviour, and feel more confident in everyday parenting. Find out more or sign up HENRY

You can also find trusted advice online through NHS and West Yorkshire Healthier Together, which give simple tips to support children’s eating and development.

What if I need more help?

Food banks provide free emergency supplies of food. To visit a food bank you may need to contact Citizen’s advice, local children’s centre or your Health visitor for a foodbank voucher. Please see the links below for details about your local food bank.

• Physical activity guidelines for under‑5s: The NHS explains how much physical activity babies, toddlers and pre‑schoolers need each day, with clear guidance for under‑1s, 1 to 2s, and 3 to 4‑year‑olds. It includes tummy time advice, examples of active play, and why reducing long periods of sitting is important for healthy development.
• Physical activity guidelines for children and young people (5 to 18 years): The NHS explains how much physical activity school‑aged children and teenagers need each day. Young people aged 5 to 18 should aim for at least 60 minutes of moderate to vigorous activity each day, including activities that build strength, balance and bone health, and should reduce long periods of sitting. The page includes examples such as walking, cycling, swimming, dance, sport and active play.

NHS Healthier Families indoor activity ideas Great for rainy days or small spaces. Includes:

• Dancing games
• Obstacle courses
• Indoor sports (bowling, basketball, cricket)
• Disney Shake‑Up games

NHS Healthier Families fun activity ideas: Simple and playful ways to help kids reach 60 minutes of daily activity, without equipment. Includes:

• Joe Wicks’ top tips for kids
• Quick games
• Family movement ideas
• Ways to make the school run active

BBC Tiny Happy People getting outdoors shares simple ideas to help you get outside with your baby or toddler. The page encourages families to explore nature together, enjoy fresh air, and use everyday outdoor moments to support talking, bonding and early communication skills. It offers easy activity ideas to try in parks, gardens or on short walks, helping little ones learn through play and movement in the world around them.

• Active Leeds offers a wide range of low‑cost sport, fitness and wellbeing activities across the city. You can book sessions, find timetables, or explore local leisure centres through the website or the Active Leeds App.
• Your Local Park pages help you find parks near you, whether you want somewhere for family walks, playgrounds, picnics, sports, nature trails or simply space to run and play. Leeds’ parks are well‑kept community spaces offering play areas, open fields, woodlands and a variety of outdoor activities for children and families.