Healthy Eating

Children need a healthy diet to ensure they grow and develop appropriately. A healthy diet often means different things to different people. The school years are a time of rapid learning and slow and steady physical growth. It is also an important time for developing lifelong healthy eating. The Australian Dietary Guidelines for Children and Adolescents outline what is really important when considering healthy eating for children.

Dietary Guidelines for Children and Adolescents

Encourage and support breastfeeding

Exclusive breastfeeding to the age of about six months gives the best nutritional start to infants. It is recommended that breastfeeding continue until 12 months of age and thereafter as long as mutually desired. Breastfeeding provides short and long-term benefits to both the mother and the infant.

Enjoy a wide variety of nutritious foods

Eating a wide variety of foods during childhood is important as its lays a good foundation for future eating habits. Eating a variety of foods ensures children get the nutrients and energy needed for growth and development and it is less likely that excessive or inadequate amounts of any one nutrient or food will be eaten.

Eat plenty of vegetables (including legumes) and fruits

Vegetables and legumes are a good source of vitamins, minerals, dietary fibre and carbohydrate. Evidence exists that many compounds in fruit and vegetables can help to protect against the development of a number of chronic diseases such as heart disease, type 2 diabetes and some cancers.

Eat plenty of cereals (breads, rice, pasta, noodles)

All breads and cereals are economical foods that are a major source of essential nutrients. Wholegrain cereal choices are preferred as they are higher in nutrients, phytochemicals, dietary fibre and have a lower glycemic index, for good health and offer protection against heart disease, some cancers and obesity.

Include lean meat, fish, poultry and/or alternatives

Meats, poultry and fish and their alternatives contribute a number of key nutrients including protein and vitamins/minerals such as iron, zinc and vitamin B12 needed for health and development.

Meat alternatives include legumes (the pod of a plant e.g. soybeans, kidney beans, lima beans, garden peas, black-eyed peas, and lentils; high in protein), nuts, seeds and eggs. As there may be a link between red meat and bowel cancer, Cancer Council WA recommends eating red meat in moderation, no more than 3 times per week. A serve of meat is about the size of the palm of your hand and for children, a serve is the size of their palm.

Meat can be a source of saturated fat, which is found in animal foods, such as fatty cuts of meat, poultry with the skin on, whole-milk dairy products and lard. To reduce saturated fat in meat products, take the skin off chicken, buy lean varieties or trim all visible fat before cooking. Palm oil and coconut oil are one of the few vegetable oils high in saturated fats and therefore should also be limited.

Include milks, yoghurts, cheese and/or alternatives

Reduced-fat milks are not suitable for young children under 2 years because of their high energy needs, but reduced-fat varieties should be encouraged for older children and adolescents.

An adequate intake of calcium will help achieve peak bone mass, delay bone loss and prevent the onset of osteoporosis (and osteoporosis-related fractures) later in life. Dairy products are the most reliable source of calcium; they are readily available and convenient to use.

‘Milk alternatives' include calcium fortified soy products. Sardines and other fish whose bones are eaten, and certain nuts (such as almonds) are also moderate to good sources of calcium and protein and can be considered as alternatives.

Choose water as a drink

Water is needed by the body to function effectively. Parents and carers should encourage children to drink water to quench their thirst rather than drinks containing sugar and/or caffeine (such as cordial, sports drinks, fruit drinks, energy drinks and soft drinks). Reduced-fat milk drinks are also suitable as they contain calcium. Watch out for the sugar content in flavoured milk drinks. We recommend choosing 100% fruit juice and drinking no more than ½ a cup per day. Fruit juice has a high sugar content and so children may fill up on juice and then miss out on important nutrients from whole fruits.

Alcohol is not recommended for children

Children are at great risk of harm from drinking alcohol, particularly to the developing brain. Alcohol is high in energy but is deficient in important nutrients such as vitamins and minerals. Long term alcohol consumption is associated with a number of adverse health consequences, such as liver disease, mental illness, cancer and obesity. Excessive alcohol consumption also has adverse social effects, such as car accidents, aggressive behaviour, family disruption and reduced productivity.

Children are more vulnerable to alcohol than adults. Some of the reasons for this are: because of their smaller physique they metabolise alcohol more slowly. They lack the experience of drinking alcohol and have a lower tolerance. This plus increased risk-taking behaviour increases the risk for harm associated with alcohol consumption in adolescents.

Limit saturated fat and moderate total fat intake

Low-fat diets are not suitable for infants.
Fat is the nutrient that provides the most concentrated source of energy. Fat is also the only food source of fat-soluble vitamins and essential fatty acids.

The guideline on fat intake for the adult population is not suitable for infants and young children. Reducing the amount of fat in the diet may prevent them from obtaining enough energy for growth and development.

For infants and children aged less than 2 years, full-fat dairy products should be used. For children between the ages of 2 and 5 years, reduced-fat (HiLo) milk, but not skim milk, should be given as a drink.

Skim milk and reduced-fat dairy foods are appropriate from the age of 5 years. From this age children should be encouraged to eat foods lower in fat, using food selection, preparation and cooking methods recommended to adults (e.g. reducing use of margarine, salad dressings and high fat sauces, trim visible fat from meat, limit processed meats, limit fried food, limit butter, choose lower fat menu items, etc).

Choose foods low in salt

The body's need for salt (sodium) is low and there is more than enough naturally present in foods without adding salt. The liking for salt and salty foods is a learned taste preference. Encourage healthy habits for children at a young age, as it is harder to change taste preferences as we age.

High salt intake is linked to high blood pressure. An excessive salt intake may be linked to stomach cancer. This has occurred mainly in countries where refrigeration is limited and salt is used to preserve food.

Consume only moderate amounts of sugars and foods containing added sugars

Foods that are high in added sugar contribute to dental caries, and they can often fill children up and replace more nutrient rich foods in the young child's diet. High sugar foods, particularly processed snack foods can significantly add to a child's energy consumption. This energy can contribute excess kilojoules to a child's diet, and may contribute to weight gain.

Care for your child's food: prepare and store it safely

Food safety is important because food poisoning can have very serious health consequences. Children and infants are particularly vulnerable because of their immature immune systems.