Healthy eating in childhood reduces your child’s chance of developing health problems as they get older.
A healthy, balanced diet includes foods from all 5 food groups: fruit, vegetables, grains, proteins and dairy.
Foods high in sugar, saturated fat and salt aren’t necessary for a healthy diet and should be limited.
Cooking and eating healthy foods together as a family can help your child develop healthy eating habits for life.
If your child has specific dietary needs or restrictions, your doctor or dietician can help you make sure their diet is healthy and balanced.
What is healthy eating?
Healthy eating is essential for your child's good health, growth and development. Healthy eating in childhood means they will have less chance of developing chronic diseases like heart disease, type 2 diabetes, obesity and some cancers. It will also mean they feel better and enjoy life more.
To stay healthy and maintain a healthy weight, children need to be physically active and eat the right amount of nutrients to balance the energy they use.
grain (cereal) foods, including breads, rice, pasta and noodles, mostly wholegrain or high cereal fibre types
lean meat, fish, poultry and/or alternatives
milks, yoghurts, cheeses or alternatives — children under 2 should have full-fat milk, but older children and adolescents should choose mostly reduced-fat varieties
Children should limit their intake of foods that contain saturated fat, added salt or added sugar. They should also be encouraged to choose water to drink.
2 to 3 years: 1 serve of fruit; 2½ serves of vegetables; 4 serves of grains; 1 serve of meat/poultry; 1½ serves of dairy
4 to 8 years: 1½ serves of fruit; 4½ serves of vegetables; 4 serves of grains; 1 ½ serves of meat/poultry; 1½ to 2 serves of dairy
9 to 11 years: 2 serves of fruit; 5 serves of vegetables; 4 to 5 serves of grains; 2½ serves of meat/poultry; 2½ to 3 serves of dairy
12 to 13 years: 2 serves of fruit; 5 to 5 ½ serves of vegetables; 5 to 6 serves of grains; 2 ½ serves meat/poultry; 3 ½ serves dairy
How can I encourage healthy eating habits?
Teaching your child how to eat healthily now means they will be more likely to make their own healthy choices as they get older. Here are some tips to encourage healthy eating habits:
Sit together as a family at mealtimes, without any screens.
Make healthy foods fun, for example by cutting fruit or sandwiches into interesting shapes.
Serve a variety of seasonal fruits and vegetables.
Learn together about how different foods are grown.
Let your children help with food shopping and preparation.
Try new foods and recipes.
Limit the amount of junk food you keep in the house.
Keep a bowl of fruit handy for snacks.
Which foods should I limit in my child’s diet?
Some foods are not essential in children's diets. These are called 'discretionary foods' and are generally high in kilojoules, saturated fat, added sugars or added salt.
While it’s okay to eat small amounts of discretionary foods occasionally as part of a balanced diet, you should try to limit these foods in your child’s daily diet. Eating large amounts of discretionary foods can lead to children becoming overweight or developing diseases in later life.
Examples of foods to limit are:
sweet biscuits, cakes and desserts
processed meats and sausages
ice-cream, confectionery and chocolate
store-bought burgers, pizza, hot chips, and fried foods
crisps and other fatty and/or salty snacks
cream and butter
sugar-sweetened cordials and soft drinks
Here are some tips to help you limit foods for children:
Instead of using a lot of butter, cooking margarine, cream or coconut or palm oil, choose vegetable oils, spreads, nut butters/pastes and avocado.
Read labels and always choose low-salt options.
Don't add salt to foods during cooking or at the table.
Offer water rather than sugary soft drinks, cordial, energy drinks or sports drinks.
What if my child is intolerant or allergic to certain foods?
It may be more difficult to eat a wide variety of healthy foods if your child is allergic or intolerant to certain foods, such as lactose in dairy products. Your doctor or dietitian can advise you about how to manage food allergies or intolerances while maintaining a healthy diet.
Choose seafood, lean meat and poultry, eggs, beans, peas, soy products, and unsalted nuts and seeds. Fruits. Encourage your child to eat a variety of fresh, canned, frozen or dried fruits.
Children should eat 3 meals and 2 to 3 snacks each day. Only offer water between meal and snack times. Serve snacks that are mini meals. Use foods from 2 or 3 food groups to create balanced snacks.
It's important for toddlers to eat different types of fruits, vegetables, grains, protein foods, and dairy and fortified soy alternatives. Choose foods and drinks that don't have added sugars and are lower in sodium. Try different flavors, colors, and textures to find out what your child likes.
Fiber in grains, fruits, and vegetables helps keep gut bacteria healthy—especially fiber types found in whole grains (like whole wheat bread and brown rice), bananas, and berries.
You should encourage your child to eat a variety of fruits and vegetables every day. Toddlers should eat at least five portions of fruits and vegetables per day. Dairy foods, such as cheese, yogurt, milk and fromage frais, are a particularly good source of calcium, protein, fat and vitamins B2 and B12.
Eating together at meal times helps children learn to enjoy a variety of foods. Buy and serve more fruits and vegetables (fresh, frozen, or canned). Let your child choose them at the store. Buy fewer soft drinks and high fat/high calorie snack foods like chips, cookies, and candy.
Foods high in salt (sodium), such as some canned foods, processed meats (e.g., lunch meats, sausages, hot dogs, ham), and frozen dinners should be avoided. Some snack foods and store-bought packaged toddler foods are high in salt. Check the Nutrition Facts Label to find foods with less salt.
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Introduction: My name is Cheryll Lueilwitz, I am a sparkling, clean, super, lucky, joyous, outstanding, lucky person who loves writing and wants to share my knowledge and understanding with you.
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