Practical ideas for quick, easy and nutritious meals and snacks for parents and kids eating solids

Getting your children to eat healthy food can sometimes be difficult especially if they’re picky eaters, but here are some easy and nutritious ideas that they are bound to love.  

Egg muffins – chop up a variety of veg and some cheese, layer in a muffin tray and add some whisked eggs and bake for around 10 minutes or until they resemble an omelette in the shape of a muffin.

Overnight oats – simply layer rolled oats, natural yoghurt, fresh fruit, seeds, nuts and add a sprinkle of cinnamon and refrigerate this overnight for a quick and easy breakfast. 

Tip: serve up smaller portions for the kids. It is tempting to finish their leftovers rather than throwing away food, so try to serve portions that you know they will eat.    

Energy bar – Mix dried fruit, nut butter, seeds and chopped nuts in a blender and roll into balls or shape into a bar for a nutritious high-energy snack. 

Yoghurt, fruit and nut pot – simply combine natural yoghurt, fruit (fresh, frozen, tinned or dried) and add a tablespoon of plain, unsalted nuts.  
 

Tip: make the most out of your time spent cooking by preparing more than you need for one meal. Portion up the leftovers for lunch the next day or freeze them for an easy meal when you next need it.  

Chocolate dates – Satisfy your sweet tooth with one or two de-stoned dates filled with half a teaspoon of unsweetened peanut butter and dipped in melted dark chocolate.   

Homemade turkey burgers – Try out turkey mince in homemade burgers, which you can flavour with some herbs. This is a great protein packed meal which is lower in saturated fat than a traditional beef burger.

Tip: make a big pot of vegetable soup and add beans and pulses for some added protein and fibre to keep you fuller for longer. Great for a satisfying lunch or a quick dinner from the freezer. 

Healthy bolognese – add lentils, beans or chickpeas to your Bolognese, chilli or curries for more fibre. Why not boost your vegetable intake too by adding peas, butternut squash, sweetcorn, onions, tomatoes, peppers, celery, carrots or courgettes? 

Tip: utilise baby’s nap time to prepare meals so they are ready at mealtimes, or get small kids involved where you can, this will instil great habits for the future!