Healthy Eating Week 2025: Nourishing the Next Generation

Healthy Eating Week is back from 9th to 17th June, and it's the perfect opportunity for families, schools, and communities to focus on building better food habits. This year, the spotlight is on variety and balance—particularly for children, whose growing bodies and developing brains need a wide range of nutrients to thrive.

Whether you're a parent, teacher, or caregiver, this week is a reminder: what children eat today shapes their health tomorrow.

🥦 Why a Varied Diet Matters for Children

Children are constantly growing and learning. Their bodies need more than just calories—they need the right mix of vitamins, minerals, fibre, protein, and healthy fats.

A varied diet helps:

• Support immune function (with vitamins A, C, and zinc)
• Boost brain development (with omega-3s and iron)
• Maintain energy and focus (with whole grains and complex carbs)
• Promote healthy digestion (with fibre from fruits, vegetables, and whole grains)
• Prevent long-term health issues like obesity and type 2 diabetes

By exposing children to different tastes, colours, and textures, you also help them develop a lifelong healthy relationship with food.

🥗 Healthy Eating Tips for the Week

Here are some practical ideas to make every bite count:

1. Eat the Rainbow

Aim for a variety of colourful fruits and vegetables each day. Each colour group offers unique nutrients—orange carrots for beta-carotene, green broccoli for calcium and folate, and berries for antioxidants.

Try this: Create a “rainbow plate challenge” where kids tick off colours as they eat them.

2. Power Up with Protein

Include lean meats, eggs, beans, tofu, and dairy. Protein helps build muscle and keeps kids fuller for longer.

Tip: Swap out processed meats like sausages and nuggets for grilled chicken or plant-based alternatives.

3. Choose Whole Grains

Wholemeal bread, brown rice, and oats provide slow-release energy and help digestion.

Avoid: Refined grains like white bread and sugary cereals that spike blood sugar and energy levels.

4. Hydrate the Healthy Way

Encourage water and milk over sugary drinks.

Avoid: Fizzy drinks, fruit juices with added sugar, and energy drinks.

5. Snack Smart

Ditch the crisps and chocolate for healthier options like fruit slices, yogurt, or homemade trail mix.

Tip: Involve kids in preparing snacks—it makes them more likely to eat them!

🍔 What to Limit or Avoid

Not all foods are equal—some can derail a healthy routine if eaten too often.

❌ Limit:

• High-sugar foods (sweets, cakes, sugary cereals)
• Ultra-processed snacks (crisps, fast food, ready meals)
• Salty foods (too much salt can harm young kidneys)
• Caffeinated drinks (tea, coffee, energy drinks)

Instead, opt for whole, minimally processed foods with natural ingredients.

👨👩👧 Get Involved as a Family

Healthy Eating Week is more than just food—it’s a chance to make positive changes together.

• Cook meals as a family: Kids are more likely to try new foods they helped prepare.
• Plan meals ahead: Reduces reliance on quick, unhealthy choices.
• Try new recipes: Make it a goal to cook one new healthy dish this week.
• Get schools involved: Many schools run workshops or theme days during this week—ask how you can help.

🌱 Small Steps, Big Impact

You don’t need a complete kitchen overhaul to make a difference. Even simple changes—like swapping white bread for wholemeal, or adding a piece of fruit to lunch—can have a long-term impact on your child’s health.

This Healthy Eating Week, let’s empower the next generation to enjoy food, fuel their bodies, and build healthy habits that last a lifetime.