It may seem like the cheapest and fastest way to feed your family is with ready meals, but there are many healthy, convenient and affordable alternatives.

Here are five tips to feed your child a nutritious, varied diet that will help them grow and develop, while also promoting healthy eating habits.

1. Fruit and vegetables are good for you

Some families find it difficult to purchase, store and cook fresh vegetables. It’s vital to make sure children eat as many fruits and vegetables as possible.

Fruits and vegetables are also great frozen. They retain their flavour and nutrients. Fresh vegetables can be used to make large quantities of soups, stews and other dishes. This will help them last longer. You can freeze them and quickly reheat.

2. When fresh produce isn’t available, substitute healthy canned or dried alternatives

When fresh produce isn’t available, there are many healthy alternatives you can prepare and store.

Cans of beans and chickpeas are a great source of nutrition and can be kept for many months, or even years. They can also be used in countless ways to make meals. Oily fish, such as mackerel, salmon, and sardines in cans, are high in omega-3 fatty acids, vitamins, and minerals. They can be served cold, in salads, pasta dishes or sandwiches.

Cans of vegetables like tomatoes tend to have fewer vitamins than fresh vegetables. However, they can be a good option if fresh vegetables or frozen vegetables are difficult to find.

The same goes for grains, lentils, and pulses such as split peas, rice or couscous. They are all nutritious and long-lasting, and are delicious, filling, and affordable. Rolling oats can make a great breakfast. They can be cooked in milk or water and spiced with raisins, yoghurt or chopped fruits.

3. Stock up on healthy snacks

To keep their energy levels up, children often require a few snacks throughout the day. Instead of giving your children sweets or salty treats, choose healthier alternatives like nuts, cheeses, yogurt (preferably without sugar), dried or chopped fruits, boiled or sliced eggs, and other local healthy options. These foods are more nutritious, filling and can help develop healthy eating habits for a lifetime.

4. Limit foods that are highly processed

Limit the amount of highly-processed foods you buy, even if it is not always possible to use fresh produce. Prepared meals, packaged snacks, and desserts often contain high levels of sugar, salt, and saturated fat. When purchasing processed foods, read the labels and choose options that contain less sugars and salt.

Avoid sugary drinks, and drink plenty of water instead. Add fruits and vegetables to your water, such as lemon, limes, cucumber slices, or berries.

5. Cooking and eating together can be a meaningful and fun part of family life

It’s a fun way to strengthen family ties, create healthy habits and establish healthy routines. Include your children as much as possible in the food preparation process. Small children can assist with sorting or washing food, while older kids can tackle more complex tasks like setting the table.

Food hygiene tips

To prevent food-borne illness, it is important to maintain good hygiene when handling food.

• Under running water, wash unpackaged products, such as fruits and vegetables.
• Before preparing food, wash your hands thoroughly for at least 20 second with soap and warm water.
• Use separate cutting boards for uncooked fish and meat.
• You should cook food at the temperature recommended.
• Keep perishables in the refrigerator or freezer whenever possible. Pay attention to expiration dates.
• Avoid a buildup of food waste or packaging that could attract pests by recycling or disposing of them in a sanitary and appropriate manner.
• Before eating, wash your hands for at least 20 seconds with soap and warm water.
• Use only clean plates and utensils.