A balanced plate doesn’t have to be perfect. Try to aim for a mix of textures, colours and food groups to get a wider variety of nutrients.
What Does a Balanced Plate Look Like for Children?
Parents often worry their child is “not eating properly” because meals don’t look like a perfect Instagram plate. But kids don’t need complicated meals. They need regular access to a mix of nutrients in forms they are comfortable eating.
A balanced plate includes:
1. Carbohydrates - Energy for Growing Bodies
Carbohydrates are your child’s main fuel source for movement, play, learning and growth.
Kid-friendly examples:
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Pasta
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Rice
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Noodles
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Bread or toast
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Wraps or pita bread
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Potatoes or sweet potato
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Crackers
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Weet-Bix, oats or cereal
These are often “safe foods” for fussy eaters, and that’s okay. Carbs form the foundation of most meals.
2. Protein - For Growth, Strength and Feeling Full
Protein supports physical growth, immune health and helps children stay satisfied between meals.
Child-friendly protein options:
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Chicken, beef or fish
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Meatballs, sausages, nuggets (even these count!)
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Eggs (scrambled, boiled, omelette)
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Cheese
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Yoghurt or soy yoghurt
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Tofu
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Lentils, beans or chickpeas
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Nut or seed butters (blended or grounded for children <5 years old)
Protein doesn’t have to be eaten in large amounts - small, regular serves are enough.
3. Fats - For Brain Development and Satiety
Healthy fats help children feel full and support brain growth, especially in early childhood.
Easy ways to add fats:
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Cheese
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Olive oil on pasta or vegetables
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Avocado
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Full-fat yoghurt
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Coconut milk in curries or smoothies
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Nut or seed butters
- Ground flax seeds
4. Fruits & Vegetables - Vitamins, Fibre and Gut Health
These provide important nutrients and help keep digestion regular.
Kid-friendly options:
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Berries, bananas, apples, grapes
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Carrot sticks, cucumber, cherry tomatoes
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Corn, peas
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Roast pumpkin or sweet potato
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Smoothies
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Pasta sauces with blended vegetables
Remember: exposure matters more than quantity. Seeing these foods often helps acceptance grow.
What If My Child Only Eats One Part of the Plate?
This is extremely common. Especially with fussy eaters.
Your job is to offer a balanced plate.
Your child’s job is to decide what and how much to eat from it.
If they eat only pasta tonight but eat fruit and yoghurt tomorrow, that still counts as balance over time.
What Balanced Eating Looks Like in Real Life
Some examples of balanced, kid-friendly meals:
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Spaghetti with mince or lentils, olive oil, and some fruit on the side
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Chicken nuggets, potato wedges, corn and yoghurt
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Toast with peanut butter, milk, and a banana
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Rice, tofu or chicken, and a little veg
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Wrap with cheese, avocado and chicken
It doesn’t need to be perfect - it just needs to be offered regularly.
FAQ: Parents Often Ask
Q: Does every meal need to be perfectly balanced?
A: No. Balance happens over the day and week, not at every single meal.
Q: What if my child only eats beige foods?
A: That’s very common. We start by working with safe foods and gently building variety. You may need to see a paediatric dietitian and a GP to ensure your child does not have any micronutrient deficiencies.
Q: Is fruit enough if my child won’t eat vegetables?
A: Fruit still provides valuable nutrients. Vegetables can be introduced gradually through exposure and low-pressure strategies.
Q: Should I stop offering carbs if my child eats too much pasta?
A: No. Carbs are important. Removing them usually increases stress and picky eating.
Q: What if I’m worried my child isn’t growing properly?
A: That’s a sign to get individualised support from a paediatric dietitian.
Want Personalised Support for Your Child?
If you’re worried about your child’s nutrition, growth, allergies, or fussy eating, you don’t have to guess your way through it.
In a 1:1 consultation at my paediatric nutrition clinic, I help families:
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Understand what their child is (and isn’t) eating
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Identify nutritional gaps
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Reduce mealtime stress
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Build a balanced, realistic plan that fits your family
Book a personalised consult today and let’s take the pressure out of feeding your child.