Eating well, vitamins and moving more: Support for families

The First Steps Nutrition Trust

Visit the First Steps Nutrition: Eating well in the early years webpage.

Advice on healthy eating for:

• babies
• toddlers
• young children.

It includes:

• practical guidance
• meal ideas
• help families understand portion sizes.

The Eatwell Guide is a simple guide that shows how to eat a healthy, balanced diet.

It helps you understand:

• what types of food to eat
• how much of each type to include
• how to balance your meals

The Eatwell Guide divides food into groups, including:

• Fruit and vegetables
• Starchy foods (like bread, rice, pasta and potatoes)
• Dairy or dairy alternatives
• Beans, eggs, fish and other protein foods
• Oils and spreads (small amounts)

It also reminds you to:

• drink plenty of fluids
• limit foods high in sugar, salt and fat

Alternative eatwell guides

• Culturally adapted Eatwell guides, this includes:
  • Polish
  • Bengali
  • West African
  • East African
  • Caribbean
• South Asian Eatwell guide
• The Vegan Eatwell guide
• Vegetarian Eatwell guide

Healthier Families

Healthier Families gives easy ways to eat well and move more as a family.

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 website

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 for simple tips, recipes, vitamin guidance, meal ideas, and support to help children stay healthy as they grow.
• NHS Best Start in Life: Vitamins
• Read the Leeds Community Healthcare Nutrients page for information on the key nutrients children need for healthy growth.

Helping your child try new foods

Trying 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.

his 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.
• Younger children often want to do things by themselves.

Every child is different, so their feelings about food will be different too.

Tips to help your child try new foods

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.

Keep mealtimes relaxed

• Talk about your day instead of focusing on how much your child is eating.

Eat together

• Children copy adults.
  • Seeing you enjoy healthy foods makes it easier for them to try.

Offer small amounts of different foods

• let your child choose from a few options.

Never force them to eat

• gentle encouragement works better.

Make food fun

• Let your child help cook, mix, wash vegetables, or arrange food on a plate.

Be patient

• Children often eat slowly.
• Give them time and avoid pressure.

Praise the effort

• Praise them for trying, even if they only take a tiny taste or lick.

West Yorkshire Healthier Together

Visit the West Yorkshire’s Healthier Together page on fussy eating. Help for families to understand fussy eating and support children to try new foods.

Food banks provide free emergency supplies of food. Visit our Family Support page on how to get food bank vouchers.

The NHS recommends the below amount of physical activity for different ages:

Babies (under 1 year)

Be active throughout the day:

• including 30 minutes of tummy time spread across the day (while awake)

This could include:

• Reaching and grabbing
• Rolling and wriggling
• Moving their arms and legs
• Playing on the floor with supervision
• Crawling (when they are ready)

Toddlers (1 to 2 years)

At least 3 hours of activity across the day. This might include:

• walking and climbing
• playing outdoors
• dancing and moving to music
• playing with balls or simple toys

Pre‑schoolers (3 to 4 years)

• At least 3 hours of activity across the day, including 1 hour of more active play
• Young children need a mix of:
  • Active play
  • Outdoor play
  • Moving in different ways

This could include:

• Running
• jumping
• climbing
• Riding a bike or scooter
• Playing ball games

Children and young people (5 to 18 years)

Aim for an average of at least 60 minutes of activity each day. This can include:

• walking
• cycling
• playing in the park
• running

Types of activity each week include both:

• Activity that makes the heart beat faster (aerobic activity)
  • Walking, running, or cycling
• Activities that strengthen muscles and bones
  • Climbing or using playground equipment
  • Jumping and hopping

NHS Guidance

• Visit the physical activity guidelines for under‑5s for more information and ideas.
• Visit the physical activity guidelines for children and young people (5 to 18 years) for more information and ideas.

NHS Healthier Families

See the NHS Healthier Families indoor activity ideas

Great for rainy days or small spaces. Includes:

• Dancing games
• Obstacle courses
• Indoor sports
• Disney Shake‑Up games

BBC Tiny Happy People

Visit the BBC Tiny Happy People getting outdoors webpage for ideas to help you get outside with your baby or toddler.

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.