Food Ideas for Keeping Your Kids Healthy

"Children need a healthy, balanced diet to support their growth and development," says M&S Senior Nutritionist, Louisa Brunt. "This includes foods from all the main food groups - for example, carbohydrates for energy, protein for growth and repair and a wide range of vitamins and minerals. Key nutrients include calcium for strong bones and vitamins A and D to support the immune system."

Encouraging kids to embrace healthy eating early in life can help them form healthy habits that could last a lifetime. Equally, it can be a challenge when you have fussy eaters, less time to cook, and are juggling other things. By following some simple tips and swaps and keeping some key principles in mind, though, you can get the whole family to eat well every day.

"A balanced meal for children contains a range of food groups that mirror the principles of the Eatwell guide," says Louisa.

As a simple rule of thumb, a balanced plate should include:

• Around a third of fruit or vegetables, for vitamins, minerals and fibre.

• Around a third of starchy carbohydrates, such as potatoes, bread, or pasta (ideally wholegrain versions for more fibre).

• A source of protein – such as beans, lentils, fish, eggs or lean meats to support muscle growth and repair.

• A small portion of dairy or dairy alternatives, for calcium and B vitamins.

• A small amount of healthy oils and spreads – choose unsaturated oils and use in small amounts.

What if my child won't eat what they're offered?

Achieving a balanced plate may be easier said than done if your little one has strong food preferences. Keep offering them balanced meals, and try to take the pressure off by keeping mealtimes fun – play music, light candles or let them get involved in the prep. Aim for a balanced approach – not every meal has to be perfect, but it's about consistently offering healthy options and building family rituals around mealtimes. Remember, snacks are a great chance to pack in nutrients, so think of them as 'mini meals' that incorporate fruit and veg, protein and carbs – such as rice cakes with peanut butter and smashed raspberries.

Inspired to get cooking? See our top five healthy recipe ideas for kids that the whole family will enjoy.

We've got lots of ways to inspire you and your family to make healthy choices in the Foodhall.

• Follow the Eat Well flower. Found on thousands of products across our Foodhall, it's our health seal of approval, with criteria developed in line with the British Nutrition Foundation.

• Inspire them to make healthy choices with our Eat Well, Play Well campaign, in which footballing heroes from the England, Wales, Scotland and Northern Ireland national teams encourage kids to eat better with some top picks from the Foodhall.

• No time to cook? Our Taste Buds range of snacks and meals for children aged 4-10 is developed by nutrition experts and free from artificial colours, flavours and sweeteners.

• Look out for our great-value seasonal Fresh Market Specials produce at the front of our stores – the perfect excuse to try something new.