A healthy growing child needs lots of energy, which must be supplied by the diet. Over the years, energy intakes have declined in children. However, as activity levels have also fallen, this isn't thought to be a problem. In fact, there are an increasing number of children who are overweight or obese.
Encourage your child to be as active as possible and make sure their diet supplies enough energy through frequent meals and snacks based on the main food groups.

Iron is a mineral that helps to keep red blood cells healthy. Insufficient iron can lead to iron-deficiency anaemia, which is particularly common among young girls. Good sources of iron include red meat, liver, egg yolk, corned beef, fortified breakfast cereals, beans and pulses. To help adsorb the iron more effectively, combine with vitamin C-rich foods such as citrus fruits, fruit juice, tomatoes and green leafy vegetables.

This group includes spreading fats (such as butter), cooking oils, sugar, biscuits, cakes, crisps, sweets, chocolate, cream and ice cream, and sugary drinks. These foods shouldn't be eaten too often; when they are, they should only be consumed in small amounts. They're loaded in calories, fat and sugar, but don't contain many vitamins and minerals. In addition, sugary foods and drinks (including fruit juice) can significantly contribute to dental decay.
Try to limit the amount of sugar and sweets eaten. If they are eaten, offer them at the end of a meal rather than in between. Some sugar-free or diet drinks can also cause decay because of their acidity. Milk or water are the best drinks between meals.