Mixing foods together offers more variety. Make starchy foods part of most meals, starting with wholegrain options like whole-wheat bread for longer lasting energy.

What makes this a good choice?

One egg supplies more than 10% of one’s daily protein requirements, nearly 15% of daily vitamin Brequirements, and one third of the daily vitamin B12 requirement. Adding in vegetables like spinach, together with egg, further bumps up your child’s daily intake of Vitamin A which is especially important for good vision and protecting against infection. Feta cheese is a medium fat cheese, but high in salt and should be limited in terms of amount eaten and frequency.

Items and Energy Value

  • Feta and Spinach Omelette (recipe)
  • 1 slice whole-wheat, toasted and spread with smooth cottage cheese

Serves 2

kcal/kJ per serving


  • ½ Bunch Spinach leaves
  • 1 tsp. Canola oil
  • ½ Onion, finely chopped
  • 1 garlic clove, crushed
  • 30g feta, crumbled
  • 4 eggs
  • Crusty whole-wheat bread, to serve


  1. Pull the spinach leaves from the stalks. Wash and dry the leaves, then finely shred.
  2. Heat half of the oil in a 24cm non- stick frying pan. Cook the onion over the medium heat for about 4-5 minutes, until soft and brown.
  3. Add the garlic and cook for another minute. Add the spinach and mix through the onion. Stir until wilted slightly. Sprinkle feta over the top.
  4. Lightly beat the eggs in a jug and season. Pour the eggs into a frying pan. Cook over low heat for 5 minutes, until set underneath. Cook the top of the omelette under a hot grill for 2-3 minutes, until set. Alternatively, slide the omelette onto a plate and cut into 6 wedges. Serve with salad and crusty bread.