Simple changes for menu planning

1 Include fruit or vegetables at every meal

• Adding vegetables to mixed dishes like pasta and rice is an easy way to increase intake.
• Include cut up fruit as snacks.
• Add fruit or vegetables to muffins.

2 Use lean meat and alternatives

• Choose lean cuts of meat.
• Include alternatives such as eggs, beans, lentils and canned fish.
• These foods provide protein and important nutrients like iron.

3 Use reduced-salt options

• Use salt-reduced products where possible e.g. sauces, stock, canned foods.
• Avoid adding salt during cooking.
• Use herbs and spices for added flavour.

4 Offer water and plain milk only

• Water should be freely available throughout the day.
• Plain milk is another great option.
• Avoid serving juice, flavoured milk and sugar-sweetened drinks.

5 Ensure variety across the menu

• Plan a mix of different vegetables, fruits, grains and protein foods across the menu.
• Variety supports balanced nutrition and helps children experience new foods.

6 Include vegetarian meal options

• Offer meals without meat such as vegetable pasta, lentil curry or bean-based dishes.
• These meals can be nutritious, cost-effective and enjoyable.

Spaghetti bolognese

• Add grated vegetables
• Mix in lentils
• Use wholemeal pasta

Fried rice

• Add extra vegetables
• Use reduced salt sauce
• Use brown rice

Muffins

• Add fruit or vegetables
• Reduce sugar amount
• Use wholemeal flour
• Serve small size muffins