Healthy eating is crucial for the overall well-being, growth, and development of your child. It not only ensures their physical health but also reduces the risk of chronic diseases such as heart disease, type 2 diabetes, obesity, and certain cancers. Additionally, it contributes to their overall happiness and quality of life.
To maintain good health and a healthy weight, children need to strike a balance between physical activity and the consumption of essential nutrients. The Australian dietary guidelines recommend that children should have a diverse range of foods from five primary food groups:
Fruits: Encourage your child to consume a variety of fresh, canned, frozen, or dried fruits. Opt for canned fruits that are labeled as light or packed in their juice to minimize added sugars.
Vegetables, Legumes, and Beans: Serve an assortment of fresh, canned, frozen, or dried vegetables. Include peas, beans, and colorful vegetables in their diet. When selecting canned or frozen vegetables, choose those with lower sodium content.
Grain (Cereal) Foods: Prioritize whole grains such as whole-wheat bread, pasta, oatmeal, popcorn, quinoa, brown rice, or wild rice.
Lean Meat, Fish, Poultry, and Alternatives: Include seafood, lean meats, poultry, eggs, beans, peas, soy products, unsalted nuts, and seeds in their diet.
Dairy: Encourage your child to consume low-fat or fat-free dairy products like milk, yogurt, and cheese. Fortified soy beverages can also be considered as dairy alternatives.
Food Groups
A balanced diet encompassing these five food groups is essential for the well-being of all children. It ensures they receive the necessary nutrients while keeping their calorie intake in check.
Determining Your Child’s Dietary Needs:
Children require varying amounts of food as they grow. As a general guideline, here’s what your child should consume each day:
Ages 2 to 3 years: 1 serving of fruit; 2½ servings of vegetables; 4 servings of grains; 1 serving of meat/poultry; 1½ servings of dairy.
Ages 4 to 8 years: 1½ servings of fruit; 4½ servings of vegetables; 4 servings of grains; 1 ½ servings of meat/poultry; 1½ to 2 servings of dairy.
Ages 9 to 11 years: 2 servings of fruit; 5 servings of vegetables; 4 to 5 servings of grains; 2½ servings of meat/poultry; 2½ to 3 servings of dairy.
Ages 12 to 13 years: 2 servings of fruit; 5 to 5 ½ servings of vegetables; 5 to 6 servings of grains; 2 ½ servings of meat/poultry; 3 ½ servings of dairy.
Promoting Healthy Eating Habits:
Instilling healthy eating habits in your child during their formative years increases the likelihood of them making healthy choices as they grow older. Here are some tips to encourage healthy eating habits:
Family Mealtimes: Make it a family affair and sit together during mealtimes without any electronic screens.
Fun with Healthy Foods: Make healthy foods more appealing by creatively shaping fruits or sandwiches, making mealtime enjoyable.
Seasonal Variety: Serve a wide variety of seasonal fruits and vegetables to keep meals interesting.
Learning Together: Educate your children about how different foods are grown and their nutritional benefits.
Involvement: Involve your children in grocery shopping and meal preparation to foster their interest in food.
Exploration: Encourage them to try new foods and recipes to broaden their palate.
Limit Junk Food: Reduce the presence of junk food at home and keep a bowl of fruits readily available for snacking.
Foods to Restrict in Your Child’s Diet:
Certain foods, known as “discretionary foods,” are not essential in a child’s diet. These foods are typically high in kilojoules, saturated fat, added sugars, or added salt. While it’s acceptable to occasionally consume small amounts of discretionary foods as part of a balanced diet, it’s essential to limit their consumption in your child’s daily diet. Overindulgence in these foods can lead to weight gain and health issues in the long run. Some examples of foods to restrict include:
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 or salty snacks.
Cream and butter.
Sugar-sweetened cordials and soft drinks.
Here are some strategies to help you limit these foods in your child’s diet:
Opt for vegetable oils, spreads, nut butters, pastes, and avocado instead of using excessive butter, cooking margarine, cream, or coconut or palm oil.
Read food labels and consistently choose low-sodium options.
Avoid adding extra salt to foods during cooking or at the table.
Encourage water consumption over sugary soft drinks, cordials, energy drinks, or sports drinks.
Food Allergies and Intolerances:
Managing a diverse and healthy diet can be challenging if your child has allergies or intolerances to certain foods, such as lactose in dairy products. In such cases, consult your doctor or a registered dietitian for guidance on maintaining a balanced and healthy diet that accommodates their dietary restrictions.
Seeking Guidance and Support:
If you need further advice and support on promoting healthy eating habits for your child, you can visit the Pregnancy, Birth, and Baby website for a comprehensive healthy eating guide for kids. This resource can help you make informed choices and create a nurturing environment for your child’s dietary needs.
In conclusion, healthy eating is a cornerstone of your child’s overall well-being and development. By following the Australian dietary guidelines, monitoring portion sizes, and instilling healthy eating habits, you can provide your child with the foundation for a healthy and fulfilling life.