Kids Healthy Eating for Kids 2 - 5 Years

Teaching Healthy Eating for Kids 2 to 5 Years

Disclaimer: The following is for information only, and if there are any concerns about the health of children, it is advised to seek the advice of a medical professional. 

Fast food has become a huge part of modern life these days, making it very hard to teach a child how to eat healthily. The easiest to prepare foods are those that are normally the least healthy. If you give your child the choice between healthy food and junk food, you would probably not be surprised to find that your child would prefer chips to a spoonful of mashed potatoes.  

Even though it isn't possible to get a child to like all healthy foods, there are some ways to persuade a child to try, and hopefully like at least some of them. Being creative when the child is leaving their baby food behind can make a difference. For example, making a face with mashed potatoes, peas for the eyes, carrots for the nose, and gravy for the hair brings a bit of fun into it.

Young children do not understand the benefits of fruit and vegetables; they only see, for example, a cake or bar of chocolate as something nice to eat.  There is nothing wrong with a few squares of chocolate or a small cake, but they should never replace a healthy meal or snack, or be part of everyday food.   

When the child becomes old enough, get them involved in preparing the meals, and have some fun times around the preparation worktop.

Eating junk food all the time will make a child overweight, lethargic, and eventually could lead to depression. Their health will most definitely suffer, and this will have an impact on their life as they grow towards adulthood.  

There is no reason to deny a child sweets, a biscuit, or a packet of crisps, provided it's not several times a day. Encourage them to eat fruit in between meals, and drink water or healthy fruit juices, rather than fizzy drinks, which will damage their teeth.

Eating sensibly from the very start is the way forward. Encouragement and patience for the more finicky child will pay off in the long run; being firm about sweet fare and junk foods must be set in stone from the very beginning.

If you feel your child has an eating problem, seek medical advice, because there could be a food intolerance, like dairy, or a gluten intolerance, such as coeliac disease. Of course, coeliac disease will not become apparent until the child starts to eat solid food.  

Here is a guide for approximate suggested amounts of nutrition for 2 - 5 years:

Note:  Most of the fats should come from healthy sources.  

It is worth remembering that sometimes even nutrition has to be tweaked.  For example, some 2 to 3-year-olds may be much more active than others, and therefore they will burn more calories.  This is the same for adults, where some people are very active and some are only moderately active.  It is a matter of adjusting the amounts of food. Sometimes it may be best to seek the advice of a health professional for advice if unsure.  

Foods usually have nutrition labels on the front of the packets as a guide.  

         

Allergies

All About Allergies And How They Affect The Human Body

Disclaimer:  The following is for information only, and anyone concerned about an allergy or potential allergy should consult a medical professional. 

Allergies range from skin rashes (sore or itchy) to coughs, a runny nose, blisters, digestive problems, wheezing, swelling, nausea, feeling dizzy, itchy eyes, sneezing, diarrhoea, and even the sun can be a problem for some people.

An allergy is a reaction to something, whether it is food, environmental factors, plants, insect stings, bites, flowers, metals,  grass, some medicines, clothing materials, or jewellery.

There are many allergies, and the following are just a few examples.

The Immune System

The body’s immune system will release antibodies into the system if it believes something is harmful. Antibodies are proteins made by plasma cells (B cells). Histamine is not directly released into the system via the immune system; it is released by a type of white blood cell (mast cells and basophils). Histamine contributes to inflammation, increasing blood flow, and this causes symptoms like itching and mucus production. 

The most common foods that cause allergies:

Eggs, milk, nuts (especially peanuts), shellfish, mushrooms, including some vegetables and fruits.

Children are prone to food allergies to milk, eggs, and peanuts. Children who have food allergens may develop eczema.  When the child grows and tries other foods, they could become allergic to certain types.

Note: Celiac Disease is not an allergy; it is an autoimmune disease which can cause secondary lactose intolerance.

What Is A Serious Allergy Reaction

Anaphylaxis, a very serious allergic reaction which can be life-threatening. The symptoms are breathing difficulties, feeling faint, loss of consciousness, swollen eyes, itchy skin or raised red skin rash, swollen lips, feet and hands, stomach pain, and vomiting. Emergency treatment is needed when Anaphylaxis occurs.

There are milder allergic reactions, such as itching and a rash, which will eventually calm down.

A Milder Food Allergen Reaction: 

Oral Allergy Syndrome, or Pollen Food Syndrome

This allergy occurs because some raw fruits, vegetables and nuts have a protein structure similar to pollen proteins, and this can confuse the immune system.

Some foods responsible for this are raw peaches, apples, cherries, carrots, celery, hazelnuts, almonds, and other raw plant foods. This is linked to the pollen from birch, ragweed or grasses.

The reaction is usually contained within the throat and mouth areas, and although this is a mild allergic reaction, some people may suffer more severe symptoms that may need the advice of a medical professional.

 Bee Stings

Some people will only suffer the initial pain, redness and swelling discomfort from a bee sting, while others will react more seriously. Removing the sting swiftly is necessary to prevent the venom from circulating into surrounding tissues.

Some people may have a bee venom allergy because their immune system overreacts to the venom and produces IgE antibodies. This will cause the mast cells and basophils to produce histamine and other chemicals. Anaphylactic shock could set in, and as advised earlier in this article, emergency treatment should be received.

There are other insects people may be allergic to; this is not conclusive.

Allergy to Jewellery

Jewellery can cause an allergic reaction, the same as food. It is a type of contact dermatitis. Nickel content is the most common. However, some people may be allergic to cobalt and chromium, which is less common. While gold does not often cause an allergic reaction, if mixed with other metals such as nickel or copper, this can trigger an allergic reaction. Foods that contain nickel are chocolate and fish. 

Symptoms:

The symptoms are itching, a rash, redness, swelling, and dry patches. Blisters could also develop, leaving scales and crusts. Normally, the rash would break out where the jewellery was worn, but in serious cases, this could spread. A severe rash would need medical attention; otherwise, the skin could become dark and cracked. Nickel can also be found in zippers, buttons, coins and watches.

What is Nickel Free?

• Surgical-grade stainless steel
• 14 - 18 -24 Karat yellow gold (the white version may contain nickel).
• Titanium
• Platinum
• Niobium
• Sterling Silver
• Palladium

Be more alert to plated jewellery and cheap costume jewellery.

Material Allergens

Sometimes it is not actually the fabric; it could be what they have been treated with! Materials often contain formaldehyde resins and polymers. These help to retain easy care features, such as being wrinkle and shrink-resistant. It provides the waterproof speciality, allows dye to take better, and reduces colour from fading too quickly.

Materials highly treated - labels which come under this category are those that are:

• Mildew or moth resistant
• Permanent press
• Waterproof
• Chlorine-resistant
• Perspiration-proof
• Anti-cling, anti-static, anti-wrinkle, anti-shrink finishes

What Are the Symptoms?

Allergic contact dermatitis is the most common symptom, causing inflammation, redness, swelling, and itchy lesions.

Oil contamination from clothes can cause acne and folliculitis reactions to break out. The symptoms of folliculitis are a rash near hair follicles, itching, and pimples.

Once Diagnosed with an Allergy

There are many different types of allergies in today’s modern world because things have become ‘synthetic.’ Anyone who suffers from an allergy, especially a serious one, should be receiving treatment from a Dermatologist, Allergist/Immunologist or Otolaryngologist to help treat the particular condition.

Emergency Situations

Most doctors would advise the serious allergy patient to wear some kind of bracelet or necklace to bring attention to their condition, in case of an emergency. These now come in modern-day designs for men and women, and they could save a life.

The Basics of Coeliac Disease - For the Newly Diagnosed

I created this article having first-hand experience of coeliac disease being diagnosed over 20 years ago. When I first started researching this after diagnosis, I found it easier to understand when things were less 'scientific.'

All I wanted to know was the basic facts rather than a lot of medical terminology that I did not understand. Therefore, this article is for someone who has been newly diagnosed and, like me, had never heard of coeliac disease previously.

What is it?

Celiac disease, pronounced celiac or coeliac, is not an allergy; it is an autoimmune condition. It’s a disease affecting the small intestine, which is caused by the body’s intolerance to gluten, a protein found in wheat, rye and barley.

Gluten is used to produce many foods, such as bread, biscuits, pasta and cakes. Gluten provides that springy and chewy texture when gas is trapped by adding water to the two proteins gliadin and glutenin.

What happens if someone with celiac disease eats gluten?

The immune system believes that gluten is harmful and attacks it. This damages the lining of the intestine, the gut. Therefore, the nutrients from food cannot be sufficiently absorbed into the system. This can lead to malnutrition, making it difficult to recover from wounds and infections. Some people with celiac disease could also develop an intolerance to lactose, found in dairy products.

When the antibodies attack the gluten, damage is caused to the lining of the gut, and this causes inflammation. The stomach is lined with millions of growths called villi, which resemble the tiny tips of a baby's finger or minute tubes. The villi capture the nutrients we feed into our systems, but when the villi are damaged by these attacks, they become flattened, and nutrients are then difficult to absorb.

Who is most at risk?

Anyone can develop celiac disease, even babies, but their symptoms will not be noticeable until they start eating solid foods. People in the age group 40 to 50 are more likely to have the condition. The national average of people with celiac disease in the UK is one in 100, and is around 1% globally. The disease is less common in Japan and Vietnam, where foods containing gluten do not form part of their staple diet.

Is there a cure?

The answer to this is no. There could be in the future, but as it stands, if you are diagnosed with the disease, you must remain on a gluten-free diet for life. If you don’t follow a gluten-free diet, you could prompt other medical problems to develop.

Once diagnosed-what now?

Do some research and find out all about the condition, what you can and cannot eat. Your doctor or hospital should provide you with a booklet explaining the condition in detail.

In the UK, some people can still have some basic gluten-free foods on prescription, depending on where you reside or if there or other medical issues. It is best to discuss this with your GP to see if you are entitled to free gluten-free foods.

Basic Gluten-Free Foods

All fresh meat (not those covered in bread crumbs, batters, etc., unless they are from a gluten-free range of food). Fresh vegetables; be careful of some frozen rice and vegetable mixes may contain gluten. All fresh fruit and dairy produce are free of gluten. Fresh fish (again, not covered in batter or bread crumbs, unless gluten-free). Some fish and chip shops cater for gluten-free (UK), but these are not in every town. Whatever country you reside in, you can do research in your local area to find eating out places that may cater for celiacs.

Most high street supermarkets will have a free-from section, but the foods are slightly more expensive than foods containing gluten. They can also be bought online. There are a host of videos on YouTube for gluten-free recipes, and of course, there are recipe books available online or in libraries. Some magazines may cater for gluten-free cooking.

Note: When eating out, it is important to ask if the food has been prepared in a gluten-free workspace. There are more restaurants now serving gluten-free meals.

Read the Allergy Labelling!

It is essential to read all allergy advice on the packets of food to see if they are gluten-free. Some food labels may not have any gluten ingredients, but have not been identified as gluten-free; this may be because they have not been prepared in a gluten-free workspace.

All alcohol, plain spirits: vodka, gin, whiskey, etc, are gluten-free, and most ciders and wines. There are gluten-free lagers and beers available. It is still best to check the labels because things change over time.

Finally

Being diagnosed with celiac disease can be a bit of a lifestyle changer, but once used to a gluten-free diet, it is something most people tolerate well. It is just a matter of accepting the diagnosis and educating yourself on the disease to make it easier to cope with.

This website, Guts Charity, has more information on coping with coeliac disease. Here is a link.

© Jan Hope - September 2025

Two Short Tales

Two very short stories, a few words, but a story.

Childhood Memories

John stood in the attic where once he and his brother George had played as kids. They had played everything from pirates to cowboys, but their favourite game was rocket to the moon. John smiled at the thought, thinking it was such a long time ago, yet sometimes it felt like yesterday. John was old now, and he missed George, who had passed away some four years ago. He wandered around the attic picking up bits and pieces from their childhood years. John looked around him, wishing those carefree childhood days would come back. He started to walk towards the door to go back downstairs when he tripped over an old shoe. He fell heavily, his head crashing onto the wooden floor, blood pouring over the wooden floorboards.

George took John’s hand, “Come on, John, get up, time to play rocket to the moon, I’ve been waiting ages for you!”

The Attic

Louise was talking out loud, “How will I tell Giles I’m leaving him for Tony? How am I going to say our marriage is over? What words can I use?” Louise was beginning to feel overwhelmed, as she mused over the lines she was going to say when Giles got home.

It was going to be difficult to say the least, but she had fallen head over heels for Tony, the next-door neighbour, and wanted to be with him. She had been trying to tell Giles for ages, and Tony was becoming impatient and had threatened to tell Giles himself if she did not do the dirty deed!

Giles walked through the front door at that precise moment, “Hello, I’m home!”

Just as Louise was about to blurt out the dreaded words, a shrill voice squawked, “How will I tell Giles I’m leaving him for Tony. How am I going to say our marriage is over… What words can I use!”

Of course, Bobby the parrot is a big talker...

© 2025 - Jan Hope

The Angel Tree

Flash Fiction of Mother Nature and the Human Bond

The Angel Tree

The park was still and quiet as I stood against the trunk of my tree, the tree I named Angel.  This tree saved my sanity when I thought the entire universe was against me.  Angel has been my comfort over the past years. Its beauty and strength seemed to fill me with the faith that I would one day come out of this darkness and back into the light.  The tree gave me the self-belief that my emotional pain would eventually ease, and I would accept my situation and move on with my life. Angel had whispered comforting words, encouraging me to stay strong, when I most needed a strong arm around me.

The big tree stands high, almost touching the clouds above its highest branches. I’m sure it has many stories locked away in its roots, deep down in the earth, because it has witnessed many happenings over the years.  Not just my story, but others who may have told the tree their fears, hurts, and guilty secrets.  

I gently touched the rough, dark bark, allowing my fingers to trace the patterns on the tree’s trunk and said, “Hello Angel, I have some news.”   

The leaves on the trees rustled, and the very top branches swayed slightly in the autumn breeze, as if to say, “Do tell.”  

I smiled, feeling that warm comfort of the tree’s trunk against my body. “I have found love again, you said I would if I just let life take its natural pathway.”

The tree branches swayed again, and leaves of gold and red showered down over my head, then drifted to the ground.  “I’m glad you are happy for me,” I whispered, loving this moment with Angel.  “I will still come to talk to you, because you are my mentor, and give me the courage to carry on in my darkest moments, and I will always love you.”  That may have sounded silly to anyone listening, but there was no one there except me and Angel.  

The tree’s branches seemed to sway closer to my body, and I knew it understood. I walked away, turning back to blow a kiss to Angel.  I felt safe, comforted, and looking forward to my life with my new love.  I could see him walking towards me, his smile beaming brightly, just like the sun through Angel’s branches.  The moment was magical. I felt blessed, lucky that I’d found Angel in the days following my late husband's death after a car accident five years ago to this very day.  Now I have made peace with myself and my angel in heaven, and I know I can be happy with my new love, leaving the guilt behind and embracing my new, wonderful life.     

© Jan Hope

The Adventure's of Igglewigg Farm - Berti'e Tummy Ache

 

Another adventure from Igglewigg Farm.  Poor Bertie pig has a tummy ache, and Mrs Igglewigg has decided to call the vet.  Bertie is now panicking because he is scared of the vet and pleads with his animal friends to hide him.  The epub is available here.

Children's Story - Witch Wonder's Glasses

 Kids love a fun story, and Witch Wonder's Glasses is more about fun than the scary stuff you get in a Halloween tale.  There are three main characters, Witch Wonder, Scary Cat and Frog.  This makes it easier for young children to follow along.  

Poor Witch Wonder keeps getting her spells wrong, and Scary Cat comes up with the perfect solution, but this means entering the big, noisy city, and Frog is not too keen to hop along!

The short story with images is available here.

The Adventures of Igglewigg Farm - Penny Hen Has Gone Missing

 

This is the first book in a series of The Adventures of Igglewigg Farm.  Poor Farmer Igglewigg has a very scary wife, and the farm animals are always aware of her presence.  There are eight main characters, and each will have a story attached to them.  

There is Baxter the dog, Maisy the cow, Henry the horse, Colonel Rooster, Penny hen, Bertie pig, Mrs Igglewigg and Farmer Igglewigg.

There is always a lesson within a story.  

The first book is available here.

Life On The TweakSide - The Mature Years

 

Every now and again, most people will reflect on their lives.   I did just that a few years back when in my fifties.  It was after I came across an article with a lifestyle quiz that started the ball rolling.  So, loving a quiz, I did it and was shocked to see how much damage I had been dishing out to my poor inner body organs.

My thoughts were, do not allow history to repeat itself, do something about it!  I did just that.  You can read my ramblings in this EPUB book.