12-03-2025
13 simple ways to improve children's diets as Jamie Oliver calls benefits 'profound'
Jamie Oliver is calling for the government to "step up to the plate" when it comes to helping families provide healthy food for their children.
Almost one in five UK parents said they had to buy their children unhealthy food at least once a week as they could not afford healthier options, according to a survey, which experts claim highlights how good meals are "out of reach for too many families".
The research comes as part of a charity campaign, from Barnardo's alongside other organisations including The Food Foundation and School Food Matters, which is backed by the celebrity chef.
Describing the positive impact of children eating healthily, Oliver said: "When we feed kids well, when we act with kindness and integrity in our politics, the benefits are profound. It truly is a superpower – setting them up to get better grades, better jobs, and so putting £8.9 billion back into the economy over 20 years."
The new findings from the survey of 2,239 UK parents feature in a new Barnardo's report Nourishing The Future, which highlights growing evidence that far too many children and young people are missing out on nutritious food, with a major impact on their health.
Barnardo's chief executive Lynn Perry added: "The food we eat as children has a huge impact. Sadly here in the UK, far too many children and young people are missing out on nutritious food – with huge knock-on effects for their health both now and in the future.
"We know that parents are making big sacrifices so their children have the best food they can afford. But with the price of basic items staying stubbornly high, healthy food is out of reach for too many families – with people living in poverty find it harder to buy, cook and eat good food."
Educate your children on food
According to nutritionist Jenna Hope teaching children about food, where their food comes from, how it's cooked and introducing them to a wide range of flavours, textures, colours and smells from a really young age is one of the best ways to ensure they eat a healthier diet. "Where possible try to get your children involved in the cooking process, talk them through what you're doing, encourage them to play with their food (and try to incorporate wooden foods into their toy box too)," she adds.
Create a diet routine
Instead of offering snacks constantly, Hope suggests trying to have a diet routine of three meals and two snacks per day. "This can help to support energy, encourage better eating at meals and also enables for a more nutritious diet rather than loading up on ultra-processed snacks," she explains.
Pack their breakfast with protein
Breakfast sets the tone for the day. "Protein helps stabilise blood sugar, reducing mid-morning energy crashes and improving focus," explains Bex Prade, clinical nutritionist and functional medicine practitioner. "Swap sugary cereals for eggs, Greek yoghurt with berries, or a simple smoothie with banana, oats, nut butter and Greek yoghurt for an extra protein boost."
Introduce healthy swaps
Replace ultra-processed snacks like crisps and biscuits with whole food alternatives. "Try full-fat natural yoghurt with honey instead of sugary yoghurts, or swap shop-bought cereal bars for homemade oat and seed bars," Prade recommends.
Sneak in more veggies
Introducing more vegetables can be a challenge, but blending them into sauces, soups, or smoothies is an easy way to boost their intake without resistance. "Making homemade versions of familiar favourites, such as adding grated carrots or courgettes to pasta sauces, can increase their nutritional value without changing the flavour significantly," explains Lisa Marley, chef and nutrition coach.
Introduce better carbs for stable energy
Instead of white bread and standard pasta, Prade suggests opting for whole grains like oats, sourdough, or basmati rice. "These slow-releasing carbohydrates help maintain steady energy," she explains.
Make food fun
Kids are more likely to eat healthy foods if they're involved. "Let them choose a new fruit or vegetable each week or turn meals into a 'taste test' challenge to make trying new foods exciting," Prade suggests. "Involving children in meal preparation can foster healthy eating habits and make them more open to trying new foods. "
Up their water intake
Dehydration can lead to fatigue, headaches, and poor focus. "Swap sugary fruit juices for water infused with fresh fruit or mild herbal teas to encourage better hydration," Prade suggests. "Ensuring children drink plenty of water is a simple and cost-effective way to support their overall health."
Most kids love a fizzy drink or glass of juice, but Laura Southern, nutritionist from suggests these should be thought of as treats. "They can increase tooth decay, lead to weight gain, negatively effect concentration," she explains. "So just have water at home and those drinks are fine as a treat if out. But no slushies as they have been shown to be highly toxic to kids due to the amounts of glycerol in them."
Balance their plate for brain health
A simple approach is to aim for 1/3 protein, 1/3 colourful vegetables, and 1/3 quality carbohydrates. "This keeps blood sugar steady, supports mood, and ensures children stay fuelled for learning and play," Prade explains. "A diverse diet helps ensure that children have access to a wider supply of vitamins, minerals, and other nutrients, promoting good health."
Identify your kids hungriest times
Often breakfast and always straight after school. "Ensure there is some nutritious food available here - examples might be cut up fruit, cut up veg, raw nuts, roasted chickpeas, dried fruit," explains Southern. "Focussing on natural/whole food to accompany a more 'treat' like food ensures they will still be getting nutrition and getting filled up."
Incorporate 'essential fats'
The term essential in nutrition means our body needs it but cannot make it. "They come from nuts, seeds, olive oil, avocado, oily fish and are necessary for brain health, mental health, growth, blood sugar balance, concentration, puberty, immunity," Southern explains. She suggests trying to find some sources that your child will eat. "A sprinkle of seeds (like pumpkin or chia) on breakfast cereal, a bit of hummus with veg in a packed lunch, chocolate covered almonds after school, olives and guacamole as snacks, olive oil drizzled on food before serving."
Have a 'healthy food only' rule
Southern suggests trying to ban or at least reduce the amount of unhealthy food in the house. "Sounds obvious but if the only snacks available at home are processed, high sugar, packaged foods, then that is what they will be reaching for," she explains.
Introduce meal planning and batch cooking
This cost-effective approach helps reduce food waste and ensures healthier options are always available. "Preparing snacks in advance, such sliced fruit, or homemade oat bars, makes it easier to avoid reaching for processed alternatives," Marley adds.
Additional reporting PA.
Read more about children's health and nutrition:
Simple ultra-processed food hacks to make children's diets healthier (Yahoo Life UK, 5-min read)
Foods you should stop putting in kids' packed lunches (Yahoo Life UK, 4-min read)
Eight ways you can manage your child's weight as obesity rates soar in the UK (Yahoo Life UK, 4-min read)
