Aldi supplier reveals cabbage demand soars as 2026 declared ‘Year of the Cabbage’
East Lothian producer, and long-term Aldi supplier, says Scotland’s mild summers make it the greatest place in the UK for growing brassica
With 2026 being named as “The Year of the Cabbage”, what might once have sounded tongue-n-cheek is now a reflection of reality in Scottish fields and supermarkets.
While the declaration may have brought a smile, Scotland’s longest cabbage season is no fashion statement. In East Lothian’s fertile soils, it is the result of climate, careful selection and long-term investment. If 2026 is indeed the Year of the Cabbage, Scotland is already well ahead of the trend.
Scottish cabbage producer, East Lothian Produce – a third generation farm run by the Logan family – have their sights set on harvesting Savoy cabbage from June right through to the end of April to meet demand. Thanks to the region’s relatively frost-free climate, it gives Scotland the longest Savoy season anywhere in the UK.
“Our location is one of our biggest strengths,”says Chris Logan at East Lothian Produce.“East Lothian has a kind climate and is one of the most frost free areas in Scotland, which is ideal for winter brassicas.
“We are able to harvest Savoy fresh from the field every day through the winter months, which is quite unique.”
The cooler Scottish summer also plays a defining role in quality. “Our cabbages grow more slowly and steadily compared to warmer parts of the UK”, Chris explains. “That slower growth means less stress on the plant and produces a strong, resilient cabbage with excellent texture and shelf life.”
East Lothian Produce and its partnership with Kettle Produce Ltd supplies Aldi Scotland with locally-grown cabbages and grows an extensive range of varieties to meet demand across the seasons. Across the Savoy crop alone, 18 varieties are selected for qualities such as early maturity, frost tolerance, flavour and visual appeal.
Red cabbage has become a particular growth area. Early varieties such as Alfaro and Redma are followed by Kilmaro and Redema for long-term storage, with new varieties currently under trial to enhance storage ability and reduce waste.
White cabbage varieties range from early cropping types suited to rig packing to later, more compact heads bred for strong keeping quality.
“We are constantly trialing new varieties,” says Chris. “Red cabbage especially is seeing genuine growth. A lot of that is driven by interest in raw recipes, fermentation and pickling, which taps into the wider focus on gut health and fibre.”
Cabbage’s resurgence aligns with broader consumer trends. It is low in calories, high in fibre and rich in vitamins C and K, while red cabbage contains anthocyanins linked to heart health. As shoppers look for whole, minimally processed foods that offer value and versatility, the brassica is being reappraised.
“It used to be seen as quite old fashioned,” Chris says. “But when you roast it, char it or ferment it, it becomes something completely different. We are seeing it move from being a side dish to being the centre of the plate.”
For Aldi Scotland, the story is also about backing local producers. New research from Scotland Food & Drink has found a growing appetite for Scottish produce, both at home and across the UK.*
Alan Leslie, Buying Director at Aldi Scotland, says supporting Scottish growers remains central to the retailer’s approach. “We are incredibly proud to work with over 90 dedicated Scottish suppliers who collectively stack our shelves with more than 450 Scottish products.
“Our commitment to sourcing locally grown food means our customers can enjoy fresh, high-quality produce while supporting Scottish agriculture.
“As interest in fibre rich foods continues to grow and cabbage enjoys its moment in the spotlight, it is fantastic to see products grown right here in Scotland being appreciated and given their hero-moment on shelves.”
A head of Scottish cabbage can be picked up at Aldi for £0.75 for savoy and sweetheart, and £0.89 for red and white cabbage
Aldi was recently named Which?’s Cheapest Supermarket of 2025.
New research finds most children fall short of their five-a-day
The Tesco Free Fruit & Veg for Schools programme hits more Edinburgh schools, as new research finds most children fall short of their five-a-day
Less than 1 in 10 Edinburgh children currently eat their recommended five-a-day, according to new research
Ambition to help one million school children across the UK access free fruit and vegetables through Tesco school and community programmes by July 2029
Tesco invites children to create fun fruit & veg-packed recipes, with winning dish served in over 1,500 schools to mark expansion of its Free Fruit & Veg for Schools programme
To encourage children to be more adventurous with fruit & veg, Tesco is launching the Giant Fruit & Veg Challenge. To find out more and how to enter, visit www.tescoplc.com/fruitandvegchallenge
Less than 1 in 10 Edinburgh children eat their recommended five portions of fruit and vegetables on a typical school day, with 8.70% of parents saying their child only eats one piece of fruit and veg per day, according to new research from Tesco.
But the findings also show what does work when it comes to getting five a day into kids with more than half (73.91%) of Edinburgh parents and carers say their child is more likely to eat fruit and veg when they can choose it themselves, and making food fun or visually creative encourages their children to try more.
So, to help more children get more of their five-a-day and the nutritious food they need to learn, Tesco is doubling its Free Fruit & Veg for Schools programme from September, with the aim of doubling the programme again the following year. And the results to date speak for themselves, with 94% of teachers nationwide reporting improved behaviour among pupils taking part.
The new research further highlights why schemes like Free Fruit & Veg for Schools matter. Children tend to stick to familiar favourites, with fruit far more common than vegetables in their diets, and many parents say repeated refusal shapes what they buy at home. Just over half of Edinburgh parents (56.52%) say they have stopped buying or serving certain fruit or vegetables after their child repeatedly refused them. By contrast, pupils taking part in Free Fruit & Veg for Schools have collectively sampled more than 100 different varieties of fruit and vegetables, helping to broaden tastes and encourage healthier choices.
To encourage and inspire children to be more adventurous with fruit and veg and to celebrate the expansion of its Free Fruit & Veg for Schools programme, Tesco is launching the Giant Fruit & Veg Challenge**.
The competition invites children to dream up their own fruit and veg-packed dish, with the winning recipe shared on menus across the UK and in Tesco’s programme. The challenge is supported and judged by JLS star turned farmer JB Gill, and his son Ace, alongside a panel of experts and nutritionists.
Along with its Fruit & Veg Grants and Free Fruit for Kids in its stores, Tesco aims to support thousands more local children in getting more of the good stuff. Customers will be able to help grow the programme with Tesco donating every time customers buy fruit and veg at Tesco up until 24 May.
LONDON, ENGLAND – APRIL 21: <> during the Tesco Giant Fruit And Veg Challenge on April 21, 2026 in London, England. (Photo by Jeff Spicer/Getty Images for Tesco)
Ken Murphy, Tesco Group CEO, said: “We’ve set out an ambition to help one million children get free fruit and veg through our school and community programmes, supporting the development of healthy habits.
“Schools have told us what a positive impact the Tesco Free Fruit & Veg for Schools programme has already made, so we’re delighted to be able to double the number of schools receiving support from September.”
Elaine Hindal, Chief Executive of the British Nutrition Foundation, said: “A significant number of children in the UK are growing up with diets that don’t support their health.
“Early food experiences matter, as they can help to shape children’s confidence, habits and long‑term health outcomes.
“By helping children enjoy and regularly eat fruit and vegetables from a young age, programmes like Tesco Free Fruit & Veg for Schools can help to make a lasting difference to diet and health now and in the future.”
For more information and to enter the Giant Fruit and Veg Challenge, visit:
Recipe for Change launches a citizen-led call for a healthier, fairer food system, with the public urged to add their name
New Citizens’ Charter, based on citizen workshops and polling, urges ministers to back calls to stand up to big food companies and make healthy food more affordable
Almost half of the British public (47%) say it is harder to eat a balanced diet now than it was 20 years ago
60% say eating a balanced diet is hard
Of those, 81% say one reason for this is rising food prices and 70% say less healthy food is often cheaper than healthier options
79% of Britons say government should be doing more to make a balanced diet affordable and 84% saying food companies should be doing more
Nearly eight in ten people (79%) are not confident that food companies will cut sugar, salt and saturated fat levels without government intervention
The polling underpins a new Citizens’ Charter from Recipe for Change, calling for tougher action on the food industry and building pressure for stronger regulation on food businesses
A major new public campaign launched by Recipe for Change, a coalition of 45 organisations led by Sustain, The Food Foundation and the Obesity Health Alliance, is sending a clear message to government and industry that people want their health to be prioritised alongside corporate profit-makings.
New YouGov polling reveals almost half of the British public (47%) think it is harder to eat a balanced diet now than 20 years ago, with a food system that makes unhealthy choices cheap, prominent and hard to avoid, while healthier options remain too expensive for many families.
The polling is part of a new Citizens’ Charter, developed by people across the UK and launched by Recipe for Change, urging the public to sign a collective call to ministers to take tougher action on the food industry.
Among Britons who say it is hard to eat a balanced diet now, more than eight in ten (81%) say one reason for this is rising food prices, and 70% say it is because less healthy food costs less than healthier options. Among the entire population, there is also a clear sense that both government and industry are falling short, with 79% saying government should be doing more to make it affordable to achieve a balanced diet, and 84% saying companies themselves should be doing more.
Kate Howard, Children’s Food Campaign Coordinator at Sustain, said:“Food companies are incredibly good at innovation when there’s a profit in it, and I see no reason why that same drive can’t be turned towards making healthier food the easy, affordable option. Clearer rules benefit everyone, including industry.
“The people across the UK who developed the calls in this charter showed just how frustrated they are and how much they want change. That’s why we’re urging everyone to add their name. The more people who sign, the harder it is for government and industry to look the other way.”
The findings also point to deep public scepticism about voluntary action from the food industry. Nearly eight in ten people (79%) are not confident that companies will reduce the levels of sugar, salt and saturated fat in their products without government intervention.
Almost two thirds (63%) also think that supermarkets and companies that make food have increased prices by more than necessary to boost profits.
Out of the 95% of people who said they think food prices have generally gone up in the past year, only 3% cited health or environmental regulations as a reason among a list of options.
This comes as analysis by OC&C and The Grocer found that the UK’s 10 largest packaged food and drink manufacturers posted combined operating profits of more than £1.7 billion in 2025.
Support for tougher action is strong. Almost three quarters of the public (73%) would back legislation to regulate sugar and saturated fat levels in food, with similarly high support for regulations on the levels of salt in food (70%).
There is also backing for the principle that companies should contribute to the damage linked to the products they sell, with 61% saying they think food and drink companies that sell products high in salt, sugar, and/or saturated fat should be required to help fund the costs of treating ill health related to such products.
Dr Amos Ogunkoya, BHF Health Ambassador says: “As a doctor, I’ve seen that a poor diet is one of the biggest threats to our health in this country, and it’s not down to bad choices, it’s down to a bad system. Unhealthy food is cheap, it’s everywhere, and it’s heavily marketed. Healthy food is more expensive and hard to find. That has to change.
“We’ve seen what’s possible – the sugar levy proved that when government acts, industry follows. We need that same boldness now, across the whole food system. That’s why I’m backing this Charter and urging everyone to add their name.”
The Citizens’ Charter will gather signatures over the coming months before being handed in to MPs in Westminster this autumn, demonstrating growing concern about unhealthy food environments and public support for stronger regulation across the food system, including as part of the implementation of the NHS 10 Year Health Plan and Government’s Food Strategy.
By the time they reach their first year of school, children in the most deprived fifth of the population are almost twice as likely to be living with obesity as those in the least deprived fifth. On average, children are eating less than half the recommended amount of fruit and vegetables, while consuming around twice the recommended amount of sugar.
While families are being squeezed and food-related ill health is rising, many of the businesses currently driving unhealthy diets continue to generate strong returns with the government urgently needing to ensure commercial incentives aren’t designed to support this. There is too little accountability, and it is children who are paying the price through worsening health.
Backers of the Charter, which include the British Heart Foundation and Impact on Urban Health, say voluntary action has failed and that ministers must now act with more confidence. The campaign is calling for a healthier, fairer food system and for stronger safeguards to prevent food companies from weakening or delaying public health policy behind closed doors. With public support clear and growing, the time for bolder action is now.
Show your support for a healthier, fairer food system
Katharine Jenner, Executive Director, Obesity Health Alliance said:“At a time when families are struggling with expensive shopping baskets, the public can see exactly where the pressure is coming from – almost two thirds believe food companies have increased prices beyond what is necessary to protect profits, while only 3% think regulation is to blame for higher food prices.
“With the 10 Year Health Plan and the forthcoming food strategy, government has a major opportunity to supercharge its moonshot to end the obesity epidemic by creating a food system that makes healthier choices easier, more affordable and more accessible for every family.”
John Maingay, Director of Policy at the British Heart Foundation, said:“Poor diet is fuelling ill‑health across the UK, including high blood pressure, obesity and heart disease. Too much salt, sugar and unhealthy fat hidden in everyday food is putting millions of hearts at risk, and it’s simply not fair to keep asking families to ‘choose better’ in a food system stacked against them.
“That’s why we’re backing this campaign and calling on government to take decisive, mandatory action to ensure food companies make everyday food healthier, so healthier choices are affordable, accessible and the easy choice for everyone.”
Dr Kawther Hashem, Senior Lecturer in Public Health Nutrition and Head of Research and Impact at Action on Salt & Sugar based at Queen Mary University of London said: “It’s never been clearer that people across the country want and deserve food that is both healthier and more affordable – yet government and the food industry continue to fall short.
“We have decades of evidence showing food can be made with far less salt and sugar, but as the polling shows, nearly 8 in 10 people don’t believe this will happen without strong government action.
For too long, responsibility for making better choices has been unfairly pushed onto families, even when the system works so hard against them, driving record levels of diet-related ill health. Signing the Charter is an important way for the public to demand change, take back control, and call for a food system built on transparency, accountability and public health, not profit.
“The findings echo what citizens have said in campaign focus groups and that is people are tired of being told to “make better choices” in a food environment that is stacked against them and fundamentally unfair.”
Dr Hannah Brinsden, Head of Policy and Advocacy, The Food Foundation, said:“This research brings to life the challenges felt by citizens up and down the country with accessing healthy and affordable food.
“We know voluntary action doesn’t work – we need strong government directions and policies to level the playing field and ensure that all companies play their role in supporting citizens to access the healthy and affordable food they clearly want.
“The NHS Plan set out a clear vision – but we know there’s much more that can be done to shift the incentives in our system to support good growth for businesses, while also protecting our health.”
Show your support for a healthier, fairer food system
All figures, unless otherwise stated, are from YouGov Plc. Total sample size was 2087 adults. Fieldwork was undertaken between 9th – 10th March 2026. The survey was carried out online. The figures have been weighted and are representative of all GB adults (aged 18+).
EDINBURGH COMMUNITY FOOD comments:
🧑🏽🧑🏼🧒🏽 We’re proud to support Recipe for Change, which today launches We’re Fed Up!: A people-powered call for healthy, affordable food.
Too many people across the UK can’t find or afford healthy food where they live. Families are having to fight the system just to feed their kids well. And children are growing up in food environments that work against them, not for them.
@edincomfood believe everyone deserves access to healthy, affordable food, no matter where they live. That’s why we’re backing this citizen-led call for a food system that works better for all of us.
January often arrives with a wave of “new year, new you” messages – promises of miracle diets, detoxes, and overnight transformations. But what if, instead of leaning into strict restrictions, we embrace small steps and consistency? Because let’s face it, slow and steady always wins the race (well, the marathon at least)!
In this months Healthy Tip Amie Leckie, Registered Nutritional Therapist and Health & Wellbeing Specialist at Heart Research UK offers up her top five ways to eat better this year, not just for January, but all the way through to December and beyond!
Optimal health doesn’t happen overnight, it’s a slow and steady journey that requires small, consistent changes. The five strategies below aren’t rocket science, and you won’t need a degree in nutrition to understand them – it’s simple, back-to-basics stuff that doesn’t require any special supplements or equipment. If you are struggling with your health and want 2026 to be the year you finally tackle it, start with these five simple things and be consistent – you’ll be surprised with the results you achieve.
And whatever your nutrition goals are this year, we’ve got you covered with five delicious Daily Meal Plans to help get you started on the right foot.
Cook From Scratch
Cooking more things at home is one of the best things you can do for overall health. When we cook at home, we have complete control over the ingredients used. This allows us to avoid unhealthy additives, preservatives, and unhealthy fats commonly found in processed foods.
In addition, foods prepared from fresh ingredients are usually richer in essential nutrients compared to highly processed foods. Vitamins, minerals, and antioxidants found in whole foods are often lost or decreased during processing – by cooking from scratch, we ensure our bodies receive the full spectrum of nutrients necessary for optimal function.
If you currently eat a lot of processed foods such as ready meals, instant soups, frozen pizzas and flavoured yoghurts, start by committing to cook from scratch a few meals or days per week – slowly build up until processed foods form only a small part of your diet.
Batch Cook/Prep
One of the biggest barriers to consistently eating well is time, or lack of. When days or even weeks get busy, despite our best intentions, we often reach for quick, easy options and these usually aren’t the healthiest.
Amie Leckie, Health & Wellbeing Specialist says: “Setting aside a couple of hours each week to batch cook a few meals and organise snacks for the week ahead really can be a game changer.
“If you have carrot sticks and melon slices waiting for you in the fridge, it will be much easier to snack on those over crisps.”
Sunday afternoon is a good time, go shopping and get cooking – things like a batch of soup for lunches, hummus and veg sticks for snacks, boiled eggs for breakfast and a couple of batch cooked evening meals like curries or a veggie-packed lasagne are great options.
Even if you don’t want to cook the whole meal ahead of time, you can chop veggies, mix spices or marinate meats and fish – do whatever you can ahead of time to make the week run smoother.
Snack on Veggies
We all know that eating more vegetables is good for our overall health as well as our cardiovascular health, but without adding them into our days as snacks it can be hard to consume as much as we need.
All adults should be consuming at least 30g of fibre per day, but only about 4% of adults in the UK meet this recommendation. Upping your vegetable intake is a great way to add more fibre – raw veggies make great snacks that can be prepared in advance. Carrots, celery, cucumber, peppers, cherry tomatoes and sugar snap peas make great options.
If the thought of snacking on plain veggies isn’t for you, why not try some of our heart healthy dips to make those humble vegetables more appealing?
Hydration is an essential part of nutrition and can either help or hinder your heart’s ability to work effectively. Studies have found that being adequately hydrated is associated with reduced long-term risks for heart diseases.
Did you know that over 66% of the UK population doesn’t drink enough water?
Amie says: “Every single cell in our body needs water to function optimally, its such a simple, yet often overlooked part of the health puzzle.
“If you are even moderately dehydrated it can impact your energy levels, cause brain fog and leaving feeling all-round rubbish.”
Most adults need to drink about 1.5-2 litres of fluids per day (milk and herbal teas count too!), you can download our 30-Day Hydration Tracker to help you keep track of this.
Meal Plan
Meal planning links in with batch cooking and prepping. Taking time each week to write down what meals you will eat each day will take away the decisions during the week making it less likely you’ll end up ordering a takeaway.
What’s more, you can plan your meals based on your goals – for example, if you are aiming to loose weight, plan high protein meals that will help keep you feeling fuller for longer, making it easier and more enjoyable for you to cut calories.
Amie suggests: “One of my favourite strategies is to meal plan very well once and never do it again. Make two or three weeks’ worth of meal plans, with accompanying shopping lists and then alternate the weeks.
“Three weeks is a long enough time that you’ll get in a variety of meals so you won’t be bored, and you can swap out the odd meal here and there when you find a new recipe you enjoy – spend some time doing it upfront and save the headaches every week!”
Heart Research UK Daily Meal Plans.
Each plan focuses on a key dietary principle that supports heart health, so you can choose what fits your goals and lifestyle.
Whether you want to boost your protein, add more fibre, eat more plants, or simply find healthier ways to celebrate, these plans are here to help you start the year strong.
Pick one that speaks to your goals or try a different one each week to explore new flavours and habits.
You might be surprised at how quickly “eating well” starts to feel like a joy, not a chore: download them now.
Summer holidays are in full swing, and as people unwind and enjoy the break, unhealthy eating habits often creep in, with studies showing that over a third admit to ditching their healthy meals when the sun comes out.
While occasional indulgence is completely normal, when does it become a serious health concern?
With 90% of people experiencing food cravings at some point, ZAVA, with the expert advice of Doctor Crystal Wyllie, breaks down the most common causes of cravings beyond hunger, the smartest strategies to overcome them, and the red flags that could mean it’s time to seek support.
Why is junk food so irresistible? Here’s the truth: junk food is designed to be addictive. High-sugar, high-fat, and full of flavour and texture, these foods light up the pleasure centre in our brain, triggering feel-good chemicals like dopamine and serotonin. It’s no wonder we reach for them when we are stressed or tired.
While occasional indulgence is perfectly normal, frequent junk food cravings can come with real health consequences. That overwhelming urge for chocolate, crisps, or a midnight snack often has little to do with true hunger. In fact, most cravings are your body, or your brain, trying to tell you something. But what exactly?
The most common causes of food cravings:
Emotions and stress
Cravings often start in the brain, not the stomach. Studies show nearly 1 in 3 people engage in emotional eating. Comfort foods, especially those high in sugar and refined carbs, offer a temporary serotonin lift, helping you feel better in the moment. But when stress hits, cortisol spikes, increasing appetite and impulsive eating.
Hormones and menstrual cycles
Hormonal changes during menstruation, pregnancy or menopause can trigger intense cravings, especially for sweet or salty foods. In particular, the drop in estrogen and rise in progesterone during the luteal phase (the week before your period) are known to increase appetite.
Lifestyle factors
Lack of sleep, stress, skipping meals or falling into habitual eating patterns –such as always grabbing a treat with your tea– can all fuel cravings. Ultra-processed foods are literally engineered to keep you coming back for more.
Deficiencies and dehydration
Cravings can also be clues. Your body may be low on magnesium, zinc, sodium, or might just need water. Dehydration can mimic hunger signals. Skipping meals or blood sugar dips can also spark intense cravings, especially for carbs and sugar.
The 6 smartest strategies to manage food cravings:
ZAVA’s new Cravings Calculator helps uncover the reasons behind your eating habits. But regardless of what’s driving your cravings, Doctor Crystal Wyllie, ZAVA Online Doctor, shares the most effective ways to manage them and take back control:
Find the root cause
Cravings can be physical, emotional or habitual, or a combination of all three. Identifying your triggers is the key to changing your behaviour.
“Noticing when and why cravings strike can help you respond more intentionally. Is it boredom? Hormones? A stressful day? Awareness is the first step to change. Once you’ve identified the underlying reason, be it emotional eating or a lack of self care, you can then tackle your cravings head on and make some long-term changes”
Crave smarter, not harder
Going cold turkey often backfires. Instead, satisfy cravings with smarter swaps such as fruit, yoghurt, nuts, or protein-based snacks. Choose foods you actually enjoy so you don’t feel deprived.
“It’s better to satisfy a craving in a controlled way than ignore it and end up bingeing later”
Eat balanced meals
Skipping meals or relying on snacks throughout the day can trigger cravings. Aim for meals rich in protein, fibre and healthy fats to help regulate blood sugar, keeping you full and focused.
“A well-balanced plate helps reduce cravings by keeping you full and energised throughout the day. Eating a colourful, nutrient-rich diet can also help correct underlying deficiencies that may be driving those cravings”
Support mental wellbeing
Stress and poor sleep affect appetite hormones. Mindfulness techniques, meditation or even a brisk walk or, simply talking to a friend, can help curb emotional eating.
“Taking a moment to pause and ask whether a craving is emotional or physical can benefit both your body and your mental health”
Stay hydrated
Your body can mistake thirst for hunger. Try drinking a glass of water, waiting 10-15 minutes and reassessing the craving.
“Hydration is often overlooked, but it’s essential, especially when it comes to managing sugar cravings”
Recognise the right time to seek support
If your cravings feel constant, overwhelming, or difficult to control, don’t hesitate to seek support. While only 1 in 4 people with binge eating disorders currently receive treatment, speaking to a GP, nutritionist, or therapist can make a meaningful difference. If you’re unsure whether it’s time to ask for help, here are some signs your cravings might be more than just the occasional urge:
Weight fluctuations: Frequent overeating in response to cravings can lead to weight gain and make weight loss more difficult.
Low mood: Indulging too often can lead to guilt or shame. In ZAVA’s recent study, 48% of people reported low self-esteem linked to their weight.
Health problems: Craving-driven diets high in sugar or refined carbs can weaken immunity, cause mood swings, and leave your body undernourished.
Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, explores how good nutrition is one of the most important building blocks for a child’s health and offers advice on how to support your child’s heart health.
In today’s world, where convenience foods are often within arm’s reach, it can be challenging for parents to ensure their children are eating nutritious, balanced meals.
Amie Leckie, Health and Wellbeing Specialist at Heart Research UK, says: “Children can be quite picky, and dealing with a stubborn child who refuses to eat any vegetables can be a real challenge.
“However, making small, consistent changes in how we approach children’s diets can have lasting positive effects on their health, energy levels, and even behaviour.
“At the core of a healthy diet are three main principles: eating foods as close to their natural state as possible, limiting processed foods and eating balanced meals.”
Prioritising whole foods
When we talk about whole foods, we mean foods that are as close to their natural state as possible. For example, a banana is a whole food and banana chips are a processed food; a potato is a whole food, but crisps, which are made from potatoes, are a processed food.
Whole foods should be the foundation of children’s diets as they are full of essential nutrients, which are crucial for a child’s growth and development.
“Whole foods include fruits, vegetables, wholegrains, lean proteins, and healthy fats,” Amie explains. “Fruits and vegetables, for example, are full of antioxidants and vitamins like C and A, which support immune function and eye health. Wholegrains like oats, brown rice, and quinoa provide steady energy throughout the day and help maintain healthy digestion.
“Lean proteins, such as chicken, fish, eggs, and beans, contain vital building blocks for muscle and support cognitive function. Including healthy fats from avocados, nuts, seeds, yoghurt and olive oil is important as these fats support brain development and hormone production.”
Childhood is a stage of rapid growth, and it is vitally important that we give their bodies what they need to grow properly. When children regularly eat whole foods, they get the nutrients they need to grow strong and stay healthy, while also developing their taste buds for healthy foods.
Limiting processed foods
Processed foods are foods that were once whole foods or a group of whole foods that have been modified somehow. When this happens, essential nutrients are lost and often, especially with pre-packed foods, ingredients have been added such as salt, sugar, sweeteners, flavourings and unhealthy fats.
Processed foods are everywhere, and they often appeal to children due to their convenience, added flavours and eye-catching packaging. For parents, it can be hard to avoid these, especially as children get older and start noticing food products in the wider world, rather than just what is in their house.
Processed foods include sugary cereals, crisps, fizzy drinks, fast food, ready meals, packet noodles and packaged snacks.
The added ingredients in these products can lead to overeating, energy crashes, and may increase the risk of childhood obesity, diabetes, and other long-term health issues, affecting children’s behaviour.
Amie explains: “The key to limiting processed foods lies in focusing on balance and moderation rather than completely banning them. It’s okay for kids to occasionally enjoy these foods, but parents should be mindful of how often these foods are part of daily meals. Try to cook as many meals as possible from scratch and limit your reliance on convenience foods.
“A helpful tip is to make healthier swaps where possible, such as offering water or milk instead of sugary drinks or opting for wholegrain crackers and natural peanut butter as a snack, rather than crisps and chocolate. Start with small swaps and layer them as the weeks go by, so it doesn’t upset your little one too much.”
Creating balanced meals
Thinking about offering balanced meals can help parents ensure they are providing nutrient-dense plates that will keep children nourished and full. A balanced plate typically consists of a variety of food groups such as vegetables and/or fruits, wholegrains, proteins and healthy fats.
Amie says: “A good example of a balanced meal for a child could be baked homemade chicken goujons using whole wheat breadcrumbs, homemade sweet potato chips, steamed broccoli drizzled with a little olive oil, and a side of fresh fruit such as apple slices or melon wedges.
“This combination offers a range of nutrients, including protein, fibre, carbohydrates and healthy fats, which are essential for growth and energy. The combination of these foods will help keep children feeling fuller for longer and keep their blood sugar stable, which means steady energy and fewer sugar cravings.”
Encouraging kids to eat a variety of colours on their plate is a fun and effective way to ensure they are getting a variety of different vitamins and minerals. Different coloured fruits and vegetables contain different antioxidants and nutrients, so diversity is key.
Fruits and vegetables are a great source of fibre, which helps keep the digestive system healthy.
Heart Research UK has created a Rainbow Food Challenge to help encourage your children and yourself to try some new foods, so download your copy now.
Amie advises: “Parents can often feel a sense of failure if their children don’t eat what they make or try tactics to encourage children to eat by offering rewards and treats, which in the long-term don’t help establish healthy eating patterns.
“Parents cannot control what children will decide to eat on any given day, but they can, to some extent and at least in the home environment, control what foods are on offer, and lead by example and nourish ourselves with healthy food.”
Building healthy eating habits from a young age sets children up for a lifetime of good health, which includes heart health. By focusing on whole foods, limiting processed foods, and creating balanced meals, parents can provide the essential nutrients their children need to grow, thrive, and feel their best.
It may take time and patience, but with consistent effort, the benefits of a nutritious diet will soon become clear in a child’s energy, mood, behaviour and overall wellbeing.
Develop cooking skills and learn about eating well for good gut health. Join Edinburgh Community Food for their weekly sessions here at PCHP, starting 24th April.
Take-5 Tuesdays is on tomorrow at PCHP at 10am. Drop in to learn more about eating a healthy, balanced and sustainable diet on a budget.
We share lots of tips on shopping, peparing, storing, cooking – all with a view to saving money and wasting nothing. This week we’ll be making the finest tomato sauce, the most versatile sauce their is. We’ll talk about the base of all good sauces #Sofritto
Will it become a chilli, or a ragu, or a soup? Who knows… come along and find out! Everyone is welcome and if Tuesday doesn’t suit you, we’re on at the same time on Thursday. We cook, and you are welcome to either stay and eat together, or take it away to enjoy at home!
🧑🏽🧑🏼🧒🏽 We’re proud to support Recipe for Change, which today launches We’re Fed Up!: A people-powered call for healthy, affordable food.
Tiny Plates is Back at PCHP! 
Women Only
Learn tips for tackling picky eating
Try new foods before you buy
Tuesdays | 10am–11am| Pilton Community Health Project
Weight fluctuations: Frequent overeating in response to cravings can lead to weight gain and make weight loss more difficult.
Low mood: Indulging too often can lead to guilt or shame. In ZAVA’s recent study, 48% of people reported low self-esteem linked to their weight.
Health problems: Craving-driven diets high in sugar or refined carbs can weaken immunity, cause mood swings, and leave your body undernourished.
