The importance of healthy eating for children
A nutritious diet is closely linked to a child’s growth and development – it supports their physical and cognitive development, helps maintain a healthy weight, promotes increased quality of life, and helps protect against infection.
Eating habits during early childhood also influence their food attitudes throughout life. If we can set up healthy dietary habits and flavour preferences early in life, we know we are much more likely to see that those kids grow up to be adults with established positive habits and attitudes when it comes to food. It is much easier to maintain established habits, than try to change behaviours in adulthood.
Children’s nutrition needs
The current Australian Dietary Guidelines outline the recommended number of serves per day of each of the core food groups children should be eating, based on their age.
Boys
|
Food group |
Recommended serves per day | ||||
| 2-3 years | 4-8 years | 9-11 years | 12-13 years | 14-18 years | |
| Vegetables and legumes / beans |
2.5 | 4.5 | 5 | 5.5 | 5.5 |
| Fruit |
1 | 1.5 | 2 | 2 | 2 |
| Grain (cereal) foods |
4 | 4 | 5 | 6 | 7 |
| Lean meat and poultry, fish, eggs, nuts and seeds, legumes / beans |
1 | 1.5 | 2.5 | 2.5 | 2.5 |
| Milk, yoghurt, cheese and / or alternatives |
1.5 | 2 | 2.5 | 3.5 | 3.5 |
Girls
|
Food group |
Recommended serves per day | ||||
| 2-3 years | 4-8 years | 9-11 years | 12-13 years | 14-18 years | |
| Vegetables and legumes / beans |
2.5 | 4.5 | 5 | 5.5 | 5.5 |
| Fruit |
1 | 1.5 | 2 | 2 | 2 |
| Grain (cereal) foods |
4 | 4 | 5 | 5 | 7 |
| Lean meat and poultry, fish, eggs, nuts and seeds, legumes / beans |
1 | 1.5 | 2.5 | 2.5 | 2.5 |
| Milk, yoghurt, cheese and / or alternatives |
1.5 | 1.5 | 3 | 3.5 | 3.5 |
Discretionary food and drinks
Some food and drinks do not fit into the five food groups (above) because they are not necessary for a healthy diet. These food and drinks are often high in kilojoules (energy), saturated fat, added sugars, added salt and low in fibre. Higher levels of these are associated with increased risk of obesity and chronic disease such as heart disease, stroke, type 2 diabetes, and some forms of cancer.
Discretionary foods usually have low levels of essential nutrients so are often referred to as ‘energy-dense’ but ‘nutrient-poor’ foods. The problem is that they can take the place of other more nutritious foods.
What types of food and drinks are discretionary?
- Confectionary and chocolate.
- Cream, butter, and spreads which are high in saturated fats.
- Fried foods.
- Ice cream.
- Potato chips, crisps and other fatty and / or salty snack foods including some savoury biscuits.
- Processed meats and fattier / salty sausages.
- Savoury pastries and pies
- Sugar-sweetened soft drinks and cordials, sports, and energy drinks.
- Sweet biscuits, cakes, desserts, and pastries.
Healthy habits for kids
Children (especially those who are younger) will mostly eat what’s available so it’s important to have healthy options on hand.
- Include fruits and vegetables with every main meal.
- Keep ready-to-eat snacks handy (e.g. cut up fruit / vegetables, pots of yoghurt, whole grain crackers and cheese).
- Serve lean meat and proteins (e.g. fish, meat with skin and visible fat removed, eggs, beans, nuts).
- Up the fibre by offering wholegrain breads and cereals.
- Limit sugary drinks.
- Get your kids involved in food and meal prep.
- Be a role model.
