We’ve chosen our seven-day student suppers because they’re nutritious, balanced and cater to a range of dietary requirements. They’re budget meals, too, so they don’t require expensive ingredients, lots of equipment or previous cooking experience. This cheap student meal plan also aims to keep the selection of ingredients low so you can buy in bulk to keep costs down. And the best part is, all the suppers involve minimal prep and result in as little washing-up as possible.

Recipes that serve four or more can be scaled back to account for smaller servings, or you can freeze extra portions for another time. Alternatively, team up with a couple of housemates and share the cooking and the cost.

Check out our easy week-long meal plan of healthy student suppers below, then find more inspiration for student recipes, student meal ideas and healthy student meals. Also, make sure you are kitted out with all the right equipment by reading our review of the best student kitchen essentials.

Our new meal plan hub has all our meal plans in one place. 

Student budget meal plan recipes

Monday: Vegan jambalaya

Kickstart the week with a delicious plant-based dinner. This vegan rice and bean one-pot is packed with all five of your 5-a-day, as well as iron, vitamin C and fibre to boot.

Tuesday: Sardine pasta

On Tuesday, turn your hand to this simple and comforting sardine pasta. It's an affordable way to include oily fish in your diet; canned sardines are a great source of omega 3 and add plenty of oomph.

Wednesday: Double bean & roasted pepper chilli

This warming vegetarian chilli is perfect for packing in the veggies and flavour. A low-fat, healthy option, we like to serve it with soured cream or yoghurt as well as Tabasco sauce for a kick.

Thursday: Vegan chickpea curry jacket potato

Low in calories but high in protein, this tasty chickpea curry jacket makes the perfect easy midweek meal. Plus, you'll probably have most of the ingredients already to hand.

Friday: Tuna & sweetcorn fishcakes

Tinned fish and sweetcorn are put to brilliant use in these simple potato patties. Try it for a healthy, budget-friendly supper that's also high in protein.

Saturday: Sweet potato & chicken curry

Chicken thighs are good value and tasty, just right for this healthy, versatile curry that's ready in 30 minutes. It's bulked out with veggies such as spinach, sweet potato and tomatoes.

Sunday: Spiced shepherd's pie

This healthy, low-fat shepherd's pie makes the most of storecupboard spices and frozen peas. Any leftovers can be frozen to enjoy another day, making it ideal for batch cooking.

Shopping list

Shopping list for the healthy student budget meal plan.

For more budget recipe inspiration, money-saving tips and useful guides, take a look at our 5-ingredient budget meal plan and other plans available in our budget recipe hub. We'd love to hear how this meal plan goes for you and, if we were to repeat it, what you'd like to see more of, or done differently. Please use the comment box below to let us know, or tag us on social using #gfcooksmart.

Survive university with more student recipes

Our best student recipes
Top 10 basic student recipes
10 easy vegetarian student recipes
Top 10 vegan student recipes
Essential recipes for university
Easy student dinner party recipes
Top 10 student baking recipes
Student cocktail recipes
Best student kitchen essentials

When it comes to living the healthiest, which generation has actually cracked the code? With the help of expert insight, data dives and a few sweeping (but loving) generational stereotypes, we’re here to find out who’s really living their best life.

Baby boomers (born 1946-1964)

How to identify:

The original wellness rebels, who once smoked on planes and had a couple of wines at lunch hour, but now walk 10k steps a day and keep a close eye on their cholesterol. Many are retired or close to it, with more time and disposable income to invest in their health.

Favourite dishes and food trends:

The meat-and-two-veg generation, who are lovers of real butter and custard-laden puddings. They came of age with the rise of convenience food, but many have since returned to scratch cooking. Olive oil is big, and so is a trip to M&S. While they might roll their eyes at avocado toast, they do take their supplements with pride.

Healthy habits:

Baby boomers have seen public health advice evolve at a rapid rate. They may not be regulars at the local Crossfit gym, but they’re pretty active – walking, gardening, swimming, yoga, golf. However, fewer take part in strength-training or structured fitness; alcohol consumption remains fairly high (they’re known as ‘the booziest generation’) and although many have quit smoking, the habit has left a long tail of chronic illness.

What the data says:

This generation is living longer than any before them, but are not always healthier. In research from UCL, baby boomers were one and a half times more likely than previous generations to have cancer, lung disease, heart problems and high cholesterol as they entered their 50s and 60s. According to the NHS, 71 per cent of baby boomers are overweight or obese, and this group sees some of the highest rates of cardiovascular disease and type-2 diabetes.

While some may say they’re far less likely than younger generations to experience severe anxiety or insomnia, it’s more realistic that they’re actually less likely to seek help for these issues.

How we live:

Jacqueline Hooton, women’s health coach and author of Strong: The Definitive Guide to Active Ageing, says: “Fitness has been mis-sold to a generation of women who were told exercise is about dropping a dress size. I’ve been trying to dismantle this way of thinking, as I really want more women to benefit from living healthier, longer lives.

"In my mid-20s and early 30s, my health focus was about being fit, healthy and well for conception, pregnancy and parenthood. I wish I’d known then what I know now about bone health, but it wasn’t something that was talked about back in the early 90s.

"The greatest indicator of our health in older age is our health in midlife. So, if you’re in your 50s and noticing some things are becoming harder, your body is feeling a little restricted or stiff and day-to-day activities can leave you breathless, it’s a sign to act. We see a loss in muscle strength, power and bone density with each decade, which means any issues we experience now will only get worse if we fail to act. Independence, having the freedom to travel, remaining in the family home or owning a dog, are just a few things that women often mention to me.

"Aside from the physical benefits of exercise, I hope all women can discover the psychological benefits. I’ve never met a woman who hasn’t commented on how good strength-training makes her feel; there’s a sense of feeling indomitable when a woman discovers her own physical strength.

"Most baby boomers like me hate being stereotyped; we are just as diverse as any other age group or generation. Healthy living to me means aiming for balance and enjoying freedom!”

Gen X (born 1965-1980)

How to identify:

Often overlooked, Gen X are the pragmatists: busy juggling work, children and ageing parents, they’re often too time-poor for wellness trends, but health-aware, nonetheless. They were the first to embrace gym memberships and protein bars, and the first to burn CDs for their workout mix.

Favourite dishes and food trends:

This generation saw the rise of stir-fries, ready meals and the 5:2 diet. Low-fat everything defined their 20s, and many still carry that calorie-counting mentality. Their kitchens are likely stocked with high-fibre cereals, low-calorie snacks and at least one Nutribullet that they forget they own. Air fryers? Yes. Fermented pickles? Less likely.

Healthy habits:

Gen X were the original cardio warriors. Think: step aerobics, spinning and Davina DVDs. They also embraced the 'everything in moderation' approach early on. Sleep may be elusive thanks to careers, teenagers and hormones, and stress levels are high. But, they’re also fiercely independent and likely to take a proactive approach to midlife health.

What the data says:

A study of Gen Xers found that around 34 per cent have a long-term physical or mental health condition affecting daily life, while a Gen Xperience report revealed 69 per cent of Gen X people rated their stress over the previous three months as 'moderate to extreme', citing finance, family and job pressures as the main sources.

Yet, they’re also the most likely generation to try to change: one study found that those who completed the Couch to 5k programme, then took up their local Parkrun events were in this age group. They’re also more likely to take a holistic view of their health than the generations before them.

How we live:

Liberty Mills, public health speaker, health coach and author of 360 Fertility, says: “I’m a grandma, mummy, entrepreneur, author. I'm also a partner and safe space for all my clients. It's a lot. So, where do I fit in? In my 20s and 30s, I put everyone else first. I was a model, so health to me was just about being slim or skinny and having good skin. But, it led me to burnout and an autoimmune disease, lupus. But now, at 51, it’s about strength. It’s about investing in myself so that when my youngest daughter, who's six, is the same age as my eldest, who's 28, she won’t have to worry about her mum. I want her to have the healthy freedom of not needing to look after an ageing parent.

"In my 50s, I started saying ‘no’ to people, and that’s the biggest freedom of all. I no longer drink alcohol just to make others feel comfortable. I don’t go to dinners I don’t want to attend. I don’t eat cake with gluten in it just because someone forgot I’m allergic, and I feel bad they made it for me – I used to do that and I’d make myself ill. Now, I simply say: 'No, thank you.'

"I’m finally putting myself first. What I wish I’d done sooner is work out what actually works for me. It’s not about a fad diet. It’s not about keto, juicing or 'less fat, more fibre.' It’s about what my body needs in that moment. I’m no longer striving for perfection. I’m setting up my days for balance, calm and enjoyment. What I wish I’d known sooner is this: it’s okay not to fit in. In fact, I actually don’t want to.”

Millennials (born 1981-1995)

How to identify:

Introducing the wellness maximalists – they track their sleep, spend far too much on kombucha and swear by their mindfulness apps. But, beneath the chia seed protein smoothie surface lies a generation grappling with burnout, anxiety and the impossible pursuit of 'balance'.

Favourite dishes and food trends:

Millennials invented brunch culture. From avo toast to grain bowls, they led the plant-based charge with oat milk, courgetti and jackfruit tacos. They’ve flirted with clean eating, paleo, Whole30 and back again. While some moved past diet culture, others are still trying to eat intuitively while tracking macros on MyFitnessPal.

Healthy habits:

Exercise is often structured – think: Peloton, HIIT and ClassPass. Therapy, wellness retreats, magnesium baths and digital detoxes are mainstream. Yet, poor sleep, too much screen time and stress are constant companions.

What the data says:

This is the generation that truly coined the term ‘burnout’, and a 2025 employee report by Aflac found that millennials are affected more by this issue than any other age group. On the flip side, another study showed nearly nine out of 10 millennials place importance on work-life balance, which contrasts with baby boomers’s work-centric attitude. They’re also the generation that spends the most on health and fitness.

How we live:

Michaella Mazzoni, Cambridge-based registered nutritionist, says: “As well as being a nutritionist, I’m a millennial with multiple health conditions: endometriosis, adenomyosis and PCOS. I also have a history of fibromyalgia, which I have since recovered from. What these conditions all have in common is that they take years to get diagnosed. Sadly, this is not a unique experience for millennial women.

"I got into nutrition as a last resort. I wanted to learn more about the reference ranges – was my NHS ‘normal’ iron level optimum or just acceptable? Was it really normal to have heavy and debilitating periods?  In many cases, my millennial clients come to me in the same way. After years of being dismissed or handed generic advice, they’re now choosing to invest in their health in a different way: functional testing, holistic support and using food and supplements as real tools for change. It’s not about toxic diet culture anymore – that ‘clean eating’ pressure we absorbed in the 90s and 2000s – it’s about root causes, sustainability and feeling better for the long haul.

"Something I have also noticed with my generation is a shift in how we think about medicine. The pill, for example, used to be something you were either totally for or totally against. Now, more of us are taking a nuanced view. For many millennials I work with, and myself even, ‘holistic’ health used to mean no medications, just a perfect ‘clean’ diet with strict rules; now, it is a blend of medications, lifestyle, supplements, food and a more relaxed view of eating 80 per cent for the body and 20 per cent for the soul. We don’t have to be perfect, despite what magazines told us growing up!”

Gen Z (born 1996-2010)

How to identify:

Gen Z are the sober-curious, mental health aware, climate-conscious cohort. They don’t know life without the internet, value authenticity and favour plant-focused diets. But, they also juggle anxiety, financial instability and poor sleep in a post-lockdown world.

Favourite dishes and food trends:

Surely this is the generation driven by TikTok food trends? Butter boards, 'girl dinners', baked feta and cottage cheese everything. They snack more, cook less and shop with a low-waste, low-budget mindset. Oat milk sits alongside whole milk in their fridge, air fryers are gospel and global flavours are a must.

Healthy habits:

While they do drink, a Mintel report describes Gen Z as the sober-curious generation, seeing alcohol consumption as more of a treat than a regular habit. They’re also the most therapy-friendly generation, prioritising their mental health with meditation apps, journalling and screen detoxes. Alongside millennials, Gen Zers make up the biggest cohort of gym-goers.

What the data says:

Millions of Gen Zers worry about their body image, according to the Mental Health Foundation. Around 65 per cent of 12- to 26-year-olds report experiencing at least one mental health condition in the past two years, according to research from King’s College London. Despite their reputation for rest and recovery, they report some of the worst sleep quality across all age groups. In the workplace, Gen Zs miss an average of 50+ days a year due to mental health. On the upside, they’re drinking significantly less than their predecessors, with only 62 per cent of under-35s reportedly drinking alcohol, suggesting a meaningful cultural shift in how health is defined and prioritised.

How we live:

Beth Johnson, Harrogate-based nutrition coach and owner of boutique gym Lift Club, says: "I feel like as a Gen Z, health isn’t just about fitness, it’s everything. My Gen Z clients talk about sleep tracking, gut health, hormone balance, anxiety, screen time, even their relationship with food. They’ve grown up with access to so much information, which can be empowering, but also overwhelming. There’s pressure to be constantly ‘optimising’ what you eat, how you train, your morning routine. I see people who are burnt out trying to live perfectly. Sometimes, it’s actually making them feel worse.

"But, there’s also a lot to be proud of. I feel like we're the generation that talks openly about mental health; my friends and I are drinking less and we try to take rest seriously. I think Gen Z are trying to build a version of health that’s more sustainable, but we’re still figuring out what that looks like in real life. What I try to tell my clients is: stop chasing the perfect routine. The healthiest people I know eat proper meals, move regularly, sleep well and aren’t afraid to say no to things that drain them.”

So, who’s really living the healthiest?

It turns out, there’s no single winner. Each generation brings its own strengths and struggles to the table. Baby boomers are living longer, but navigating the legacy of outdated health messaging. Gen X are quietly doing the work, carving out time for change amidst life’s chaos. Millennials are redefining wellness and taking a more holistic approach, even as they battle burnout. And Gen Z? They’re the most health-aware cohort yet, but also the most anxious, with an avalanche of information to sift through.

What becomes clear is that health isn’t a finish line or a generational crown to be won. It’s a lifelong balancing act that's evolving with our bodies, minds and circumstances. The healthiest generation might not be the one with the most gym sessions or green juices, but the one that learns to listen to itself, adapt and keep showing up, one breathwork session, Parkrun or protein snack at a time.

Read more:

Healthy diet tips for ageing well
How diet can lower the risk of dementia
What to eat to help beat common health problems
Why stress makes you hungry
What is burnout?
10 ways to manage your appetite

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

With headlines suggesting some UK baby pouch foods contain as much sugar as a fizzy drink, navigating the UK baby food market seems to be as challenging as ever.

We asked dietitian and child nutritionist Dr Frankie Phillips to talk us through why some of these options may be dangerous for a baby's health.

The formative years

The first years of a baby’s life are crucial for establishing healthy eating habits. However, statistics suggest that during these months children are already starting to consume ‘free sugars,’ the type we should all limit in our diets. In fact, some toddlers are eating in excess of the amount advised for children of four years and older.

Much of the problem is down to misleading messages that dupe parents into buying products they believe to be ‘healthy’. In fact, many of these products could be argued to carry a health ‘halo’ declaring ‘no added sugar’, ‘organic’ etc. when in fact they contain high levels of naturally occurring ‘free’ sugars from ingredients like concentrated fruit juice or processed fruit purée. A recent study by the University of Leeds found half of the baby foods they assessed contained inappropriate levels of sugar and a quarter were so excessive they would warrant warning labels under the World Health Organisation (WHO) guidelines. The study also found that one in five first weaning foods were too low in energy to support healthy growth and 14 per cent of the vegetable-based meals did not contain adequate protein.

Why the baby food sector needs guidance

Although some baby food brands are working to reduce the sugars in their products, there are still some with unsuitable sugar levels and misleading labelling. The industry focus has been primarily on commercial baby foods and snacks, leading us to ask whether ready-made jars and pouches, as well as snack foods, have a place in the diet of babies and young children.

Some brands actively undermine the UK government’s advice on weaning, suggesting their products are suitable from four months of age. Other labelling tactics include the use of unclear claims such as ‘nutritionist approved’ as a way of creating a healthy image

Sugar in the diets of infants

Up to the age of six months, public health recommendations advise the best way to feed a baby is exclusive breastfeeding and ideally to continue to the age of two while adding in ‘complementary’ foods. Introducing these complementary foods, or ‘weaning’ as it is commonly called, should start at around six months. You can introduce a wide range of tastes and textures to your child by the age of 12 months, so they can enjoy eating family foods in the second year. If babies are exposed to different tastes from early on, they will be more willing to try new things. Studies suggest that vegetables, including bitter flavours such as cabbage, spinach and broccoli, as well as sweeter vegetables like carrots and parsnips, should be your baby’s first tastes.

The guideline maximum amount of ‘free’ sugars (the sugar added during cooking and by manufacturers, as well as those found in honey, syrups, fruit juice and concentrate) for children aged one year is no more than 10g – that’s the equivalent of 2½ sugar cubes. There is no guidance limit for those under one year of age, but sugars should not be added to foods or drinks.  A number of the food pouches assessed by the recent study contained higher levels than this, albeit from naturally occurring ‘free’ sugars from concentrated juice or purée.

Public health advice suggests that the amount and frequency of eating sugary foods should be minimised and not encouraged between meals.

Why the fuss about sugar?

It’s clear from national nutrition and diet surveys that the type of foods consumed by young children are not, on average, in line with dietary recommendations, with free sugar intake in excess of that recommended.

A poor diet in infancy and childhood, which is a critical time for establishing food preferences and dietary patterns, can have an impact into adult life.

With almost one in ten children being classed as obese by the time they start school and a quarter suffering with tooth decay, public health experts are concerned that children are starting off on the wrong path for their future health.

Are some sugars good?

Sugars are naturally present in a number of different foods, including milk, yogurt, fruit and vegetables. These foods have an important part to play in a healthy diet for all ages. The type of sugar present in unsweetened dairy foods is called lactose and this isn’t thought to have any damaging effects on teeth. Sugars in fruit and vegetables aren’t added sugars and the vitamins, minerals and fibre in these foods, when eaten whole, makes them good choices. However, dried fruits need to be limited to mealtimes, and juices and smoothies should be kept to small amounts (one 150ml glass per day) at mealtimes only.

The NHS has a guide to sugar in children's diets.

Is homemade baby food a better option?

Although there are guidelines on the foods produced for babies and young children, many products continue to be high in sugar, often from fruit juice concentrates or purées, and the sweetness of these foods may lead to a preference for sweet foods as children grow up.

The latest reports have criticised commercial baby foods for having too much sugar, even in products that are savoury. The WHO has called for a ban on sugars added to foods aimed at children under three years old, and a limit on fruit juice concentrate and purée, particularly in savoury foods. On top of that, according to one report, misleading labelling and marketing is encouraging the introduction of solid food before official recommendations, which is around six months.

Homemade foods for babies do not need any added sugars or salt – making things from scratch gives you control over what goes into them. Comparing homemade with manufactured baby food, a report from the First Steps Nutrition Trust said that manufactured versions tended to lack taste, texture and appearance.

So how should you wean your infant?

Homemade weaning recipes for babies and young children can be made easily and at low cost, and with no hidden ingredients bumping up the sugar content. Plus, the nutrient density is often higher because it is fresher. The flavours and textures are far more likely to be varied, and toddlers will be able to enjoy a wide variety of meals.

Looking for more advice on child nutrition? Try our handy guides…

When is my baby ready for weaning?
Weaning recipes for the first weeks
What is baby-led weaning?
How much sugar should children have?
Sugar addiction and children

This guide was reviewed on 21 May 2025 by Kerry Torrens.

Frankie Phillips is a registered dietitian and public health nutritionist with over 20 years' experience. With a PhD in nutrition, Frankie has worked in the NHS as well as in academic research and charity sectors and now works as a freelance consultant. Frankie has a wealth of experience in communicating a sensible fad-free approach to healthy eating for all ages, but specialises in maternal and childhood nutrition with practical hands-on experience based on feeding her own four children. 

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Discover our healthy family recipes, healthy kids' recipes and low-sugar recipes. Plus, read how much sugar should children have.

Babies, breast milk and beyond

Babies have an innate preference for sweetness, starting with the slightly sweet taste of breast milk. They also have more sensitive tastebuds (and many more of them), so new foods can offer an intense explosion of flavour, which might not always be that welcomed. A baby's mouth has more nerve endings per square millimetre than any other part of their body, which explains why babies explore new objects with their mouths. It’s also worth remembering that what mum eats while pregnant and breastfeeding may also shape her baby’s taste preferences. Recent research suggests that limiting sugar exposure in-utero and during the first two years of your child’s life may help protect against conditions like type-2 diabetes later in life.

As your infant develops, you’ll notice they seem to have a natural instinct to search out energy-rich foods. No great surprise then that kids have a genetic disposition for seeking out the sweet stuff!

What is a supertaster?

Some children find new (especially bitter) tastes more acceptable because their tastebuds are programmed to be less sensitive. Others are ‘supertasters’, meaning they have a heightened sense of taste. It’s partly a survival mechanism, since many poisonous plants also taste bitter or sour, making them less appealing, so we are hardwired to avoid them. These supertasters might find the bitter taste of brassica and cruciferous vegetables such as brussels sprouts, cabbage and cauliflower very challenging. The good news is that we can learn to accept these tastes, which, given the nutritional benefits of these foods, is excellent news.

Do tastebuds change as we get older?

Just because your child loves sweets now doesn't mean it will always be that way. After all, most of us drop our fixation with penny sweets and fizzy drinks somewhere along the way – in fact, these sweet preferences start to decline to adult levels during mid-to-late adolescence. Also, tastebuds routinely die out and are replaced, so our taste preferences can change all the time. Plus, as we age our bodies stop replacing tastebuds, so we gradually have fewer. The tastebuds we do have also shrink, so by the time you reach a mature older age, your sense of taste may require stronger, more intense flavours to stimulate it.

Searching for that sugar hit

Research has shown that those with more sensitivity to bitter tastes may also be more sensitive to sweet tastes. It’s also suggested that children vary in their ability to recognise sweetness, showing that some children are 20 times better at detecting sugar than others, and that this may be partly down to our genetic make-up. For these children, reducing the amount of sugar they eat might be more difficult to achieve. However, researchers also found that obese children were less sensitive to sugar, which explains why they may end up eating more of these sugary foods. On the whole, girls are more sensitive to sweet flavours and, as children age, they become more sensitive to both sweet and salty flavours.

Beyond biology

Food isn’t just about flavour: the smells, visual cues, past experiences and cultural norms can all influence how acceptable a food is. Ultimately, although biology plays a role in the type of foods we eat, parents play a critical part in leading the way to a balanced, healthy diet for their children.

Eating together as a family and showing your child that you enjoy a wide variety of tastes is crucial to fostering a well-trained, healthy palate. So, even if your little one is turning his or her nose up at some foods, don’t give up, just put it aside for another day. The message is: don’t stress about food refusal, just keep offering.

Discover more guides on family health

How much sugar should children have?
Is there too much sugar in baby food?
Healthy eating: what young children need
Healthy eating: what schoolchildren need
Behaviour in children: how diet can help

What are your thoughts on children and sugar? Share your comments below.

This page was reviewed on 21 May 2025 by Kerry Torrens

Dr Frankie Phillips is a registered dietitian and public health nutritionist specialising in infant and toddler nutrition with over 20 years' experience.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

How to optimise your exam performance

Late nights, stress, missed meals and quick food fixes all play havoc with our ability to concentrate, absorb information and function properly. So, if you're in the midst of a revision frenzy, give yourself the very best chance with our top tips to optimise your performance.

In the lead up to the exam and on the day

• Eat wisely in the lead up to an exam and on the day itself, and you’re more likely to fine-tune your problem-solving capabilities and enhance your overall performance.
• Foods that supply a steady source of energy (known as low glycaemic foods) are ideal fuel sources for a hard-working brain, as are foods rich in essential micronutrients like zinc, iron and vitamin B12.
• Don’t neglect your hydration levels either – water is essential for your brain cells to communicate. Even mild dehydration may slow the speed at which your brain processes information. The NHS recommends you drink around 1.2 litres (or six to eight glasses) of hydrating fluid a day, most of which should be water.

The night before the exam

• The final piece to your exam strategy has to be a good night’s sleep – this improves your brain’s ability to adapt to inputs, which helps you learn better, process memories more accurately, and clear out the waste products more efficiently. Lack of sleep will make revising more difficult, and you'll be much more likely to reach for a sugary fix to get you through the learning lulls.
• Practical strategies include warm milk and herbal teas before bed – these may have a sedative effect, while a carb-rich snack an hour or so before you head upstairs will clear the way for sleep-inducing amino acids to reach the brain.
• Ditch your phone, tablet or laptop at least 30 minutes before bed.
• If you must use these devices, ensure they are set to 'night shift mode' and avoid taking your tablet or phone to bed with you.
• Rather than using your phone as an alarm, try an old-fashioned alarm clock or a body clock that wakes you gently with increasing light – this way, you won't be disturbed by incoming messages or tempted to go online if you wake up in the night.

Read our guide to getting a good night’s sleep for more suggestions to help you nod off.

Best foods to eat before an exam

From wholegrains, nuts and seeds to tomatoes and sage, make sure you're opting for brain-boosting foods. In the build-up to the big day, try out a few different foods so you know which ones make you feel your best. Here are our favourite foods to keep your brain well-oiled and your memory sharp:

• Dark chocolate – thanks to its ability to improve blood flow to the brain, eating dark chocolate (70% cocoa solids) within 2 hours of your exam may help verbal memory and mood.
• Eggs – one of the best dietary sources of choline, this little-talked-about nutrient is needed for the formation of cell membranes and for brain function, including all important memory.
• Avocado – rich in healthy, mono-unsaturated fats, avocado is another useful food for promoting blood flow, this oxygenates the brain helping it work optimally, avocado is also rich in protective plant compounds that may boost brain function.
• Oats – providing a steady source of energy that helps to power you through those long-cramming sessions and will keep your focus and concentration sharp on the day itself
• Oily fish – studies suggest oily fish, like salmon, sardines and mackerel, may improve brain function and flexibility and help maintain your attention. Not a fish fan? Try chia seeds or flaxseeds.

Best energy-boosting breakfasts for exam day

How you fuel your body on exam day is critical to your success so fill up at breakfast on slow-release wholegrains like oats, these provide a steady supply of energy and don’t forget eggs, for that all-important recall.

Here are our five favourite pre-exam breakfasts and why they may help fuel you to success:

1. Poached eggs with smashed avocado & tomatoes 

Designed to keep you full all morning, this breakfast provides a winning combination of carbs, protein and fats. With eggs for memory, avocado to support blood flow and wholemeal bread for a steady supply of fuel.

2. Banana oat pancakes 

Who doesn’t love pancakes? The combination of oats with their slow-release energy as well as banana for its natural sweetness makes our pancakes perfect for energising you from the start of the morning until lunchtime.

3. Cinnamon porridge with baked bananas

Packed with fibre-rich oats and potassium-loaded bananas, this comforting porridge delivers sustained energy to keep your mind sharp and focused.

The addition of bio yogurt supports digestion and immune health, while a sprinkle of cinnamon adds a warming touch to this nourishing breakfast.

4. Cottage cheese pancakes 

These protein-packed cottage cheese pancakes are made with porridge oats to provide slow-release energy, keeping you focused and full.

Top with fresh raspberries and blueberries for a natural boost of antioxidants, or a poached egg and roasted tomatoes for a savoury twist that fuels both body and mind.

5. Superfood scrambled eggs

Packed with brain-boosting ingredients, including salmon, pumpkin seeds, turmeric and eggs this is a breakfast of winners.

Is it good to have caffeine before exams?

A low to moderate amount of caffeine might be your secret weapon to exam success because it appears to boost your concentration and mood during sub-optimal times of the day, like early morning.

This may be helpful for those stressed out by their exams and especially if the exam is scheduled to take place in the morning.

Don’t forget though, caffeine is a stimulant to which we all react differently – this will depend on your genetic make-up and your age, so be sure to understand how you react to caffeine before adding it to your pre-exam routine.

Whether you’re drinking coffee, tea, caffeinated soft drinks or even hot chocolate, low doses of caffeine may make you feel more alert and mentally sharp.

Don’t be tempted to increase your caffeine intake to higher levels though – caffeine in excess may work against you causing agitation and anxiety as well as dizziness, tremors and an inability to sleep well.

This means you should avoid energy drinks because their caffeine levels are typically high (and much greater than the maximum 150mg caffeine per litre permitted for regular fizzy drinks), energy drinks are not suitable for children, young people and certain other groups.

Other tips for a strong performance

Swerve the sugar

Tempted to reach for something sweet to get you through? Sadly, that’s not the answer – the brain needs a steady and consistent source of energy to function optimally. The temporary high you'll get from sugary treats will be quickly followed by a crash in blood sugar levels, this is likely to lead to fatigue and muddled thinking.

So, ditch the sugar and prepare some tasty snacks instead – check out our healthy snacks including our lemon & coriander hummus and our healthy cookies, or enjoy blueberries, strawberries and other berries – they're full of vitamin C, which is thought to improve mental agility. Vitamin E and zinc are also believed to have a positive impact on the brain, so have a handful of pumpkin seeds or walnuts the next time hunger strikes.

Try these 10 healthy snacks you can make in minutes.

Stay calm

No matter how close your exam is, keep calm. Stress can have an adverse effect on your appetite and skipping meals or eating the wrong foods won't do your concentration any favours.

Discover our top diet and lifestyle tips to help manage your stress levels.

Keep active

Studies suggest physical activity promotes blood flow to the brain including the parts of the brain that control our thinking and memory. Keeping active also appears to help us be more creative and perform better academically. Even 20 minutes of exercise before you sit down to study may be enough to improve your concentration and help you focus on your learning.

Support your immunity

If you've been suffering from stress or sleepless nights or had a poor diet during revision, your immune system will likely need a helping hand. Avoid having your hard work scuppered by a cold or worse, instead be sure to fill your plate with the foods you need to stay well including fruit, vegetables and wholegrains.

Check out these immune-friendly recipes.

Enjoyed this? Now read…

How much sugar should children have?
Healthy eating: what school-aged children need
Healthy eating: What teenagers need
Top 5 foods to boost your child's brainpower
10 foods to boost your brainpower
Foods that improve memory

What are your top foodie tips for exam success? Leave a comment below...

This article was last reviewed on 26 April 2024 by Kerry Torrens.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Discover even more great content in our family and kids hub. You'll find our top lunchbox recipes, tasty after-school snacks and easy recipes kids can make themselves.

1. Pitta pocket

Our quick and easy pitta pockets made with chicken, tomatoes and cucumbers. Chicken is a good source of protein, which is essential for growth, maintenance and repair of the body, while the cucumber and tomatoes counts towards your child’s five-a-day intake. Wholemeal pitta also provides a source of energy for your growing child, and fibre, which is filling and important for maintaining a healthy gut.

2. Hidden veg ragu

If you struggle to get your kids eating their vegetables, try our hidden veg ragu. Packed with celery, carrots and tomatoes with pork and beef mince, this makes for a flavour-packed family meal and the kids never need to know about the veg. We've also got more hidden veg recipes you can try.

3. Budget porridge

Breakfast is an important meal for children as it supports their energy stores for morning activities. In fact, research suggests that children who eat breakfast have been shown to concentrate better throughout the morning.  This budget porridge is loaded with fibre-rich oats and topped with grated apple, raisins, walnuts and cinnamon. As the name suggests, it's also great for those on a budget. Check out our favourite storecupboard recipes for more money-savvy meal ideas.

4. Macaroni cheese with veg

The whole family will love this mac & cheese with veg, like spinach and cherry tomatoes. Cheese can form part of a healthy, balanced diet for young children, and offers calcium, protein and vitamin A. You can also consider using dairy-free alternatives to cheese, if necessary.

5. Salmon egg-fried rice

This family-friendly supper of salmon egg-fried rice is one that your children will love. Salmon is a source of vitamin D and omega-3 fatty acids. Vitamin D is needed for growth and development, and can help keep your child’s bones and teeth healthy. It also supports muscle function and a healthy immune system, while omega-3 fatty acids are important for heart health.

6. Fish fingers & mushy peas

This quick, classic fish fingers & mushy peas meal is a great way to add fish into your child's diet. Children should be eating at least two portions (around 140g) of fish per week, one of which should be an oily fish like salmon or mackerel. Fish provides protein as well as several vitamins and minerals. There is a maximum intake suggestion for oily fish: boys should consume no more than four portions a week, and girls no more than two. You can also serve this meal with homemade potato wedges or potatoes with the skin on to boost their fibre intake.

7. Tofu scramble

This tofu scramble is a great breakfast idea for your child, especially if they're not a fan of eggs. Tofu is low in saturated fat and a good source of essential fatty acids, protein and calcium. This can be scrambled and served on any bread of your child’s choice. Have a look at our complete list of breakfast ideas for kids so you can help keep their mornings fun and nutritious.

8. Chicken skewers with broad bean hummus

Our chicken skewers with broad bean hummus are a great way to help your kids enjoy a variety of different foods, nutrients and flavours. If the sun is shining, you could always cook these on the barbecue and eat in the garden for an alfresco lunch or dinner.

9. Curried satay noodles

Whip up these quick and easy curried noodles for a balanced midweek meal. Made with wholewheat noodles, fibre-rich pulses, colourful vegetables and gentle spices, they’re a great way to boost your child’s intake of plant-based goodness, supporting energy, digestion and overall health.

10. Spinach, sweet potato & lentil dhal

If turkey burgers don’t tickle your child’s fancy, try this delicious one-pot spinach, sweet potato & lentil dhal recipe. It contains lentils and spinach, which are great sources of iron. As your child gets older, their iron requirements will increase, and it's important that they're consuming iron-rich foods. Other sources of iron include fortified breakfast cereals, kidney beans, baked beans, tuna, eggs, minced beef and nuts.

It's important to explore different types of foods that your child will find enjoyable, nourishing and satisfying. Children also love to get involved, so consider taking them to the shops to select different types of food and have them join in on the cooking, too.

If your child has specific dietary requirements, perhaps due to allergies or intolerances, speak to your GP or nutrition professional for tailored dietary advice. You can also explore our free-from recipes, including plenty of gluten-free, dairy-free and egg-free ideas.

Liked this? Now read...

Healthy lunchbox ideas
School packed lunch ideas 
Top 10 quick and easy snacks for kids
Healthy kids' snacks
Healthy dinner recipes for kids
Fun kids' yoga
10 mindfulness exercises for kids

This article was updated on 22nd August 2023.

Tai Ibitoye is a registered dietitian and a doctoral researcher in food & nutritional sciences. Tai has experience working in different sectors such as in the NHS, public health, non-government organisations and academia.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact  your local health care provider. See our website terms and conditions for more information.

According to climate action charity WRAP, which is behind Food Waste Action Week, a staggering 10.7 million tonnes of food waste is generated in the UK every year, and while a chunk of that is produced by farms, manufacturers, restaurants and supermarkets, around 60 per cent of food waste comes from our own homes.

But as we hard as we try to keep track of use-by dates, repurpose leftovers and remember those items hidden at the back of the fridge, we could all do with a helping hand – and that's where the products listed below come in. These tools have been designed with reducing food waste in mind, to help you throw away less, save money on your grocery bills, and lower your carbon footprint in the process.

We've included some items that you'll be familiar with but perhaps haven't considered buying before, plus other unique gadgets that make it easier to store and repurpose your food more efficiently.

For further tips and to find out how the Good Food team uses up leftovers and spare ingredients from the Test Kitchen, read our guide on how to reduce food waste.

This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste. Dive into more Cook Smart content in our budget hub.

Seven gadgets that can help you to reduce food waste

Joseph Joseph FridgeStore™ clear rotating organiser

Available from Joseph Joseph (£20), Fenwick (£20)

If your fridge-freezer and cupboards are packed to the rafters with jars and bottles you don't use regularly, this clever multi-tiered turntable from Joseph Joseph will help you keep track what you have in stock. We've all made the mistake of buying a surplus of ingredients we didn't know we already had, but with this organiser, you'll have a better visibility of smaller items that are at risk of getting lost, like spices, pastes and condiments.

Available from:

• Joseph Joseph (£20)
• Fenwick (£20)

Lakeland Fresh Stretch silicone onion pod

Available from Lakeland (£3.99)

For those dishes that require just half an onion, this pod from Lakeland will stop you reaching for the cling film and keep the other half fresh for your next recipe. The stretchy silicone top hugs around the onion half easily and releases when you twist the two parts of the pod in opposite directions. The pod is also freezer-safe, and once you've emptied it, you can pop it in the dishwasher. For other produce, Lakeland also sells a lemon pod, avocado pod and cheese pod.

Available from:

• Lakeland (£3.99)

Zwilling Fresh and Save vacuum food storage

Available from Zwilling (£89.95)

Regular storage containers do a pretty good job of preserving food, but this clever vacuum-sealing set from German cookware Zwilling goes the extra mile. Using an automatic vacuum pump and specially designed containers, it's able to extract the air from each box and bag in seconds, so the contents stay fresher for even longer.

Available in small and medium sizes, the seven-piece set includes the vacuum pump, plus two borosilicate glass containers and two reusable BPA-free bags that are microwave and freezer-safe. If you pair it with the Zwilling Culinary World app (via the QR code on the lids), you can also track how long your food has been stored for, receive reminders and discover new recipes.

Available from:

• Zwilling (£89.95)

Judge spaghetti measure

Available from Harts of Stur (£1.96), Judge (£4), Amazon (£4.99)

Pre-portioning your ingredients with a set of kitchen scales is perhaps one of the most obvious tips for reducing food waste, but for an even speedier hack when cooking spaghetti, there's this budget handheld tool from Judge, which allows you to measure out one to four portions so you serve consistent amounts every time. It's dishwasher-safe and easy to store too.

Available from:

• Harts of Stur (£1.96)
• Judge (£4)
• Amazon (£4.99)

OXO Good Grips herb keeper

Available from Amazon (£38.30)

Not all of us have the space to grow our own fresh herbs, so if you rely on packets or small pots from the supermarket, you'll know the struggle of scrambling to use them up before they start to wilt. This nifty storage container, which is part of the OXO Good Grips range, is ideal for keeping herbs like coriander, dill, chives, thyme and rosemary ultra-fresh, as well as tall vegetables like celery sticks, spring onions and asparagus.

On the front of the container, there's a fill line to indicate how much water you need and a ventilated basket that allows air to circulate, plus a hinged lid so you can access the contents easily. The dishwasher-safe basket also has a hook on the back, so you can hang it on the inside of your fridge door.

Available from:

• Amazon (£38.30)

Ninja Blast portable blender

Available from Very (£39), Amazon (£39), Ninja (£39.99), Currys (£39.99)

A blender is a great way to use up fruit and veg that's a little past its best, as you can blitz ingredients into smoothies, sauces and pesto. This portable model from Ninja is ideal for small kitchens without much storage space, and in test produced smooth, consistent results in just 30 seconds.

It comes with a 530ml blending cup, a sip lid with a handle, cup cover, blade cover, and USB-C rechargeable motor base and charging cord. The lid is designed to be leak-proof, too, so you can pop it in your bag and take it on the go.

Available from:

• Very (£39)
• Amazon (£39)
• Ninja (£39.99)
• Currys (£39.99)

Lomi kitchen composter

Available from Lakeland (£399.99)

Making compost from food waste that would have otherwise gone to landfill is relatively straightforward, but often takes time and can get a bit smelly. This gadget, which is good-looking enough to sit on the countertop, speeds up the process significantly without using up lots of energy, while reducing nasty food odours in the process.

In our experience it has some trouble breaking down seeds, but otherwise does solid job handling most types of household food waste (leftovers, fruit skins and so on), garden waste, scraps of paper and more – producing what it calls 'Lomi Earth', which is a bit like fertiliser, in as little as four hours.

Available from:

• Lakeland (£399.99)

Related reviews

Best food storage containers
Best blender
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Best hand blenders
Best kitchen scales
Best slow cookers
Best smoothie makers
Best food processors

More on reducing food waste

Good Food podcast: Max La Manna on tackling food waste
How to reduce food waste
How to reduce food packaging waste
Zero-waste recipes for every day
The Good Food sustainability glossary
How to waste fewer potatoes
How to waste fewer bananas
How to waste less bread
How to waste less asparagus
How to use up leftovers

We’ve included a balance of lean protein from meat, fish, dairy and plant foods, as well as energising carbohydrates and healthy fats, including the all-important omega-3 variety. The ingredients in our recipes are rich in important minerals for growth and development, including iron, zinc and calcium, as well as nutrients that can often be lacking in our modern-day diets, such as vitamin D and selenium. It’s often difficult to get kids to eat certain foods such as veg and fibre-rich grains, so these recipes incorporate them in sauces and stir-fries.

Want even more inspiration for budget-friendly family meals? Check out our collection of budget healthy recipes and follow our new budget family meal plan. For more filling family suppers that’ll do you good, take a look at our healthy family recipes, cheap & healthy family meals and see our top 10 healthy budget recipes. You can also find plenty more pocket-friendly recipes and cookery advice on our main budget section.

Are you worried about the cost of living? The Which? Money Health Check Tool is free and for anyone looking for ways to help them save money.

A week of healthy, budget-friendly suppers

Sunday

Chicken & new potato traybake

Our chicken and new potato traybake is a fuss-free, easy way to enjoy your Sunday roast and saves on washing- up – simply cook chicken thighs and Jersey royals in one pot with olives, lemon, garlic and bay leaves. Cooking chicken thighs also uses up less time in the oven compared to a full roast bird, thereby saving on fuel.

Chicken is a great nutritional option, because white meat is generally lower in fat than red meats such as beef or lamb. It also provides a source of quality protein, which is needed for growth and development, and is especially important for children and teenagers.

Potatoes (especially new potatoes) are a great budget option and provide a source of vitamin C. It can often be a challenge to encourage younger members of the family to eat their veggies, and although potatoes are a starchy food, which means they don’t count as a portion of fruit and veg, their contribution to our vitamin C intake makes them plate worthy. Read more about the health benefits of potatoes.

Budget tip: Double the quantity of chicken thighs so you have some leftovers to use for tomorrow’s meal. We also recommend making the most of the oven by cooking a large tray of roast cauliflower and squash which you can serve as a side and use the leftovers for lunches in the week.

Monday

Chicken, leek & brown rice stir-fry

Use up yesterday’s roast chicken with our speedy chicken, leek and brown rice stir-fry with smoky chorizo and soy sauce. Ready in just 20 minutes, it’s perfect for busy weeknights and is easily adaptable with any spare veg you have left in the fridge.

Chicken is a good source of the amino acid, tryptophan, so opting for chicken in the evening will help raise serotonin levels and promote a good night’s sleep – especially important when it’s school the next day.

Kale is a great source of vitamins C and E, and may help to support bone health as well as protecting against heart disease. Discover more about the health benefits of kale.

Using ready-made pouches of wholegrain rice cuts down on cooking time and boosts your fibre intake.

Budget tip: This recipe is perfect for raiding the fridge, so grab the opportunity to use up any leftover veggies. We’ve also used reduced-salt soy sauce in order to lower the sodium content.

Tuesday

One-pan spaghetti

This quick and easy one-pan pasta with meatballs saves on washing-up and makes the most of storecupboard ingredients such as chopped tomatoes and dried pasta. As well as being low in calories, it’s a source of vitamin C and counts towards two of your 5-a-day. Opt for lean beef or turkey meatballs, if possible, to cut down on fat.

Beef is rich in the minerals iron and zinc – both are needed for growth and repair, and are especially important in childhood. Zinc helps us to stay healthy by keeping our immune system functioning well and promotes the healing of cuts and bruises. Getting adequate amounts of iron from your diet is especially important for teenage girls because they’re often low in this important mineral and as a result, feel tired and lacking in energy.

Budget tip: Swap spaghetti for pasta shapes. They’re easier for little ones to manage, which cuts down on wastage.

Wednesday

Chole with cumin rice & raita

Make this flavour-packed chickpea curry for a satisfying veggie supper that also scores two of your 5-a-day. It’s a great fallback if you haven't got time to go shopping because it uses up storecupboard basics such as canned chickpeas, dried rice and spices. Served with cumin-spiced rice and a cooling cucumber raita, it’s full of exciting flavours and textures, and you can easily dial down the spice levels for youngsters.

Beans and pulses, like chickpeas, are rich in protein, resistant starch and soluble fibre, all of which slow the speed at which we digest them and help to lower blood sugar levels. This means they have a low glycaemic index (GI) and release their energy more steadily, which is great if you have an energetic family. Find more healthy chickpea recipes.

Budget tip: If you don’t have time to make raita, a dollop of Greek or natural yogurt will provide a cooling accompaniment to balance the curry powder. Scattering with pomegranates is optional, but it’s delicious on its own if you want to keep costs down.

Thursday

Sesame & spring onion stir-fried udon with crispy tofu

Rustle up a simple yet satisfying vegan stir-fry in just 20 minutes. This low-calorie dinner combines thick udon noodles with crispy tofu, fresh spring onions, green beans and crunchy sesame seeds, so there are plenty of exciting textures. We’ve also used low-salt soy sauce to provide a hit of umami flavour without raising sodium levels too high.

Tofu is a popular plant-based meat and dairy alternative derived from soya, which provides a rich source of 'complete' plant protein. It also contains natural compounds called isoflavones which are powerful antioxidants, support heart health by lowering cholesterol and may help to alleviate menopausal symptoms in women. Read more about the health benefits of tofu.

Budget tip: Shopping for a balanced plant-based diet shouldn’t be more expensive than for a non-vegan diet. Supermarkets often have their own-branded versions of meat and dairy alternatives.

Friday

One-pot coconut fish curry

NHS guidelines recommend we should eat at least 2 portions of fish a week, at least one of which should be an oily variety such as salmon. Fresh fish can be pricey, so we’ve kept costs down in this easy one-pot coconut fish curry by using a frozen fish pie mix instead. Ready in just 30 minutes, this one-pan wonder is ideal for feeding the family quickly on a budget. Serve with rice and yogurt, or opt for cauliflower rice if you want to keep it low-carb.

Frozen fish pie mixes typically include a combination of cod, salmon and smoked haddock. Salmon is a great source of omega-3 fatty acids which are thought to contribute to a healthy heart and help maintain skin, joints and hormonal balance. Cod and haddock are high in protein, low in fat and a good source of vitamin B12, which is needed for energy and nervous system support and may be important in helping prevent depression.

Budget tip:  As well as using frozen fish, we’ve made the most of frozen peas, which often have a higher nutritional value than their fresh counterparts, as well as being good value. Canned coconut milk is another low-cost ingredient which provides richness in this recipe without significantly increasing the fat content.

Discover more frozen fish recipes.

Saturday

Easy venison stew

For a hearty and satisfying weekend meal, try our venison stew. This rich and flavourful dish serves up to six people, making it ideal for sharing with friends. Venison is an exceptionally lean meat, low in fat and calories, yet high in protein and packed with essential nutrients such as iron, zinc, and B vitamins.

Budget tip: As one of the healthiest red meats available, venison is a nutritious alternative to farmed meats like beef. Venison is less in demand, so it's often more affordable, making it a budget-friendly choice without compromising on quality or flavour.

Enjoyed these recipes? Try our other budget family meals...

Budget Family Meal Plan
Top 10 healthy family meals
Healthy slow cooker meals
Healthy family freezable meals
Top 10 budget family meals
5 nights of budget family suppers
5 nights of waste-free family meals
Budget family chicken recipes
One week of budget-friendly family dinners
10 easy budget family meals

Have you got any other tips for how to eat healthily on a budget? Leave a comment below...

Read on to get your common questions answered, then read nutrition for school children, and nutrition for babies, toddlers and pre school aged children. 

Q: What's the best healthy snack for kids?

Frankie says: There are plenty of options for healthy snacks for kids and the best advice is to go for a variety. This creates more chances to get in extra vitamins and minerals. Snacks get a bad press, but they can be a really useful part of the diet and one or two snacks a day can help boost nutrition for young children. Fruit is always a good option, but go for other foods too – yogurt, vegetable sticks and dips, mini sandwiches or oatcakes with a few chunks of cheese.

Q: My youngest is particularly fussy. His fruit and veg intake are basically raisins with his breakfast cereal and peas and sweetcorn and they are only on occasions. No red meat or chicken either.

Frankie says: It’s difficult dealing with children who seem to be fussy eaters but in most cases it does pass. In the meantime, try not to worry too much. Try keeping a diary of exactly what he does eat - sometimes it can be useful to get an idea of what he's eaten over a full week rather than just one or two days.

One way that helps a lot of parents is to get their children involved in the food planning, shopping, cooking. You can also try having friends over to act as good role models - and of course eating together as a family always helps. Red meat and chicken aren't essential, but do include other protein foods like fish, eggs, beans, peas and dairy.

Have a look at the strategies for fussy eating on the NHS choices website.

Q: My son is four and weighs 14kg, he is very active and he eats whatever I cook. However, he is unable to swallow meat, he chews and chews but keeps it in his mouth, I’m worried his protein needs are not being fulfilled. What is the ideal weight for a four-year-old and how should I get him to eat by himself?

Frankie says: Meat is an excellent source of protein, but it’s easy to get protein from non-meat sources too – these include dairy, eggs, beans and fish, so you can include these as an alternative to meat if you need to. Some meat can be tough, depending on the cut used and the way it is cooked, so perhaps you could try a casserole or slow-cooked stew and cutting the meat into smaller pieces to see how he gets on. Marinating with fresh pineapple juice may also tenderise the meat and adds a sweet flavour which he might find appealing.

Having different textures in food is essential for good development so think about how he manages with other tough foods such as jacket potato skin or raw vegetables. As for his weight, there isn’t an ideal weight for age, but your health visitor will be able to see from his growth records if he is about the right weight for his height.

My daughter eats quite a lot for a three-year-old. She likes to snack (and she eats all of her meals). I'm running out of ideas as to what to give her that's filling, healthy and relatively low in sugar. She has a healthy diet and I cook all of her dinners but she still says she's hungry all day.

Frankie says: Your daughter sounds like she may be going through a rapid growth spurt. That, alongside the busy lifestyle that lots of three-year-olds have, may certainly be giving her an appetite. It seems like you are doing a lot of the right things already, with home cooked food being a great way to know exactly what your daughter is eating, without the added junk that can trigger over-eating. Perhaps she might need slightly bigger portions for some meals, so add an extra spoonful of veg and an extra spoonful of carbohydrates. Try a nutritious sweet treat too – a milky pudding such as rice pudding with some fruit purée, a fruit crumble with homemade custard or a yogurt and some slices of fruit may help fill her up and boost nutrition too.

Be aware that some days she might not want as much to eat, so don’t insist that she finishes every meal. As for snacks, fruit is great, but try mixing things up a bit and go for some cheese and crackers or mini sandwiches too.

With most children, changes in eating patterns is likely to be a passing phase, however, in a minority of cases they may persist, if this is relevant refer to your GP for guidance.

Q: My four-year-old has never liked meat or fish and now she has gone off fruit and veg. I can hide the veg in pasta sauces and soups but how can I hide fruit?

Frankie says: Smoothies can be a good way to introduce more fruit in the diet, but limit them to one per day because of the free sugars they contain – ask her to help you make the smoothie so that she sees the fruit going in them. You can also try adding fruit purées to natural yogurt – swirl in different colours to make them look attractive. Hiding fruit and veg can be useful in the short-term, but try to reintroduce whole veg and fruit as soon as you can – take her shopping with you and get her to help you choose fruits – brightly coloured varieties can often attract attention – and then ask her to help you prepare them.

Don’t forget to set a good example yourself, always show her that you enjoy eating fruit and veg too, as this is a powerful way of helping her see that they are an enjoyable part of the meal. Dried fruit can be a useful way of getting her back onto fruit but these are best included as part of a meal because of the impact they have on dental health.

Get inspired with these smoothie ideas

Q: Is there any nutritional reason why toddlers might need gluten in their diet? I suspect an intolerance and have cut it out (since doing so, we've seen a small increase in his growth; he is extremely short for his age) but my GP seems sceptical about my choice.

Frankie says: Gluten is a type of protein that is naturally present in wheat, rye and other cereals. It’s not essential to the diet as the protein we need can come from other sources. The problem is that avoiding gluten means avoiding a lot of foods which normally provide us with a good balance of nutrients. For example, bread made from wheat contains gluten, but we also get other vitamins, minerals and fibre from bread, so if we stopped eating it, those vitamins and minerals would need to come from another source.

Many people try cutting out gluten, but it’s actually quite rare to have a true gluten intolerance. If you are concerned that your little one might be affected by gluten, your GP can refer your son for further tests. It can be dangerous to simply exclude a food group from the diet without proper advice, so please ask for a referral to a dietitian. There is some really useful information about food allergies and intolerances here on the British Dietetic Association website.

Q: How do you know if your toddler has become lactose intolerant?

Frankie says: It’s rare for children to be truly lactose intolerant, but if your child is suspected lactose intolerant, your GP can do some simple tests to check. Symptoms often include severe bloating and diarrhoea. Lactose is a type of sugar found naturally in milk and dairy products, those with an intolerance to lactose, cannot digest it properly. However, even people with lactose intolerance often include some dairy products, especially live yogurt and cheese. If you don’t receive proper dietary advice, avoiding dairy can have nutritional implications for toddlers – so make sure you see a dietitian who can advise you if your little one is diagnosed with an intolerance.

Q: Does corn-on-the-cob have any nutritional value? When my child eats sweetcorn it seems to pass whole?

Frankie says: Yes, it does appear to go through whole at times! However, the inner part of the sweetcorn kernel is actually digested, it’s just the outer skin, which is mainly cellulose, that isn’t. The inside of the sweetcorn includes starch, which is broken down and used by the body. The skin is useful as a source of fibre that helps keep the gut contents moving and prevents constipation.

Q: Can you give me some meal ideas for a nine-month-old baby?

 Frankie says: It’s a real adventure during the first few months of weaning, so make sure you enjoy it too. There are lots of useful resources on the web, and some have menu planners with easy recipes to follow. At nine months, your baby should be trying most tastes and textures, with the aim to move onto family foods around 12 months. Try to get in as many new tastes and textures as possible during this ‘weaning window’.

Take a look at our weaning recipes

Got more than one child on your hands? You might also be interested in reading Frankie Phillips Q&A for school children and teenagers.

Enjoyed this? Now read

How to feed children: Do as I do
Healthy meals for fussy eaters
How to keep children's teeth safe: A Q&A with the British Dental Association
Is my child eating too much sugar?
Healthy eating: What young children need

Bringing up a fussy eater? We'd love to hear your thoughts and comments.

This page was reviewed on 27August 2024 by Kerry Torrens.

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Below, nutritionist and dietician Dr Frankie Phillips answers some of your common questions about getting kids’ nutrition right.

Next, read what to do if your child won’t eat, 5 things to never say to your child about food and how diet can help with behavioural issues.

Q: Our little girl (five yrs) seems to have gone off vegetables. She does eat fruit, we keep treats to a minimum and she is very active, will she be getting enough nutrition from just fruit? 

Frankie says: Fruit and vegetables contain different vitamins and minerals, and the best way to get plenty of these is to have a wide variety – i.e. eat a rainbow!

Have you tried raw vegetable sticks? These can be quite appealing, especially with a dip like soft cheese or hummus. Try different coloured peppers and cucumber sticks, even raw broccoli and cauliflower. Even better why not ask her to choose and prepare the vegetables with you and use them in cooking for example to put on top of a homemade pizza?

Whatever you do – avoid getting into a battle about it – just offer and let her decide what to eat… but do keep offering!

Q: I cannot get my eight-year-old to eat fish. How critical is this? What is she missing and should I be substituting?

Frankie says: Fish is not critical to the diet, but it does provide some really valuable nutrients, in particular the oily fish varieties – these include salmon, mackerel and sardines. These fish provide omega-3 fats, which are important for development, including cognition, as well as a healthy heart and circulation. If she doesn’t enjoy eating fish whole, perhaps she might try fish cakes, which you can make using potato with just a little salmon. Or try making a fish curry where the flavour is masked by the aromatic herbs and spices. If it’s still a no-go, then ensure there are other sources of omega-3 fats such as seeds and nuts, as well as omega-3 fortified foods such as eggs, soya products and spreads.

Want some recipe ideas? Try our salmon recipes for kids.

Q: How can I avoid my children having too much salt in their diet and how do I calculate it? They're four and six.

Frankie says: In the UK we have guidelines for how much salt (or sodium) children of different ages should eat. For four- to six-year-olds it should be no more than 3g of salt per day – that’s including the salt already present in many processed foods. Most food labels now say how much salt is in a product, so you should be able to work it out quite easily, but as a rule of thumb, never add salt to children’s food, and avoid eating very salty foods such as bacon and other processed meats, smoked fish and cheese and savoury salted snacks too often.

For more information read what is a low-salt diet?

Q: My son is six. I worry about portion control for him as he can eat as much as me on some nights after having already had an afternoon meal/snack at his afterschool club. How much should he be eating? He isn’t overweight at all but is very tall for his age.

Frankie says: Children’s appetites vary. Some days they seem to eat hardly anything, and others they seem to have hollow legs! If your son is otherwise growing well and his weight and height are roughly in proportion then it’s likely he’s getting about the right amount of food to grow, without getting overweight. Children this young often need snacks to keep up with the demands of activity and growth, but there are no hard and fast rules on portion size.

If you think he might be eating too much just put slightly less on his plate, and let him know that he can have a second helping if he’s still feeling hungry. Keep him active too and that will help him to grow and stay healthy while having a good appetite, and on those days when he doesn’t seem to eat much, just go along with it. Much as it may pain you to see food wasted, don’t make a child finish a plateful of food if they aren’t hungry.

Q: What's a balanced diet for a nine-year-old? 

Frankie says: Adults and children over the age of five should all aim to achieve a healthy balanced diet. For adults, there are clear guidelines on what makes a balanced diet defined by the NHS Eatwell Guide. This guidance shows how to include all of the main food groups (grains and starchy carbs, fruit and vegetables, milk and dairy, meat, fish, beans and pulses, fats and oils). You don’t have to achieve this at every meal, but it’s good to include something from each food group across the main meals breakfast, lunch and dinner, with others offered to children in snack form. Eating the same healthy meals together is a way to ensure that the whole family stays healthy. For children, it really helps to see parents eating a varied, balanced diet too. And don’t forget that being physically active every day is part of getting that overall balance right.

Take a look at these healthy family recipes

Q: A child in my class has an extremely limited diet. He drinks a chocolate flavour protein drink and eats pretzels every day for lunch. In the afternoon he has the same. He eats grilled chicken for supper, no veg or carbs. Very occasionally he will drink a fruit smoothie. He likes chocolate. He will not handle food in cookery sessions, let alone eat it. Any suggestions?

Frankie says: I’m guessing you are a teacher, so it may be worth having a chat with the child’s parents to see if they have any concerns about their child’s food intake. I’m unclear what age the child is or if there are any growth issues, but there may be some underlying problem that needs to be addressed by professionals if this is indeed all that he is eating – as you rightly say, it is very limited. Some children struggle with sensory aspects of food, especially if they have not been introduced to a range of textures and tastes early in the weaning process. Please refer to the parents and, if necessary, ask them to reach out to their GP or health practitioner.

Q: My daughters don't eat beef, though they do eat pork and chicken. Are they missing something? And the six-year-old eats more than the eight-year-old but there isn’t much height difference between them, is that normal?

Frankie says: It’s fine not to eat beef if your daughters prefer eating other meats – they will still achieve a similar range of nutrients. Appetite can vary between children, and is also dependent on activity levels. Provided both of your girls are growing normally and are keeping active, they may simply be growing and developing at slightly different rates, so don’t worry about this, your eight-year-old might be about to start a growth spurt, which will make her taller than her sister again.

Got more than one child on your hands? You might also be interested in reading Frankie Phillips Q&A for teenagers and babies and toddlers.

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This page was updated on 21 August 2024 by Kerry Torrens.

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