Children need a wide variety of nutritious foods every day. Encourage them to eat healthy by offering a balance of food groups at mealtimes and snacks.
Limit sugary drinks and fatty, salty foods. This can help your kids stay in control of their weight and reduce the risk of heart disease, high blood pressure and diabetes.
Diet for children
Providing children with healthy foods helps them develop good eating habits and get the nutrients they need for growth and development. It also teaches them about where food comes from and what it contains, which may help them make better choices as adults.
A healthy diet includes foods from the five main food groups: vegetables, fruit, grain foods, dairy and protein. Limit salty, fatty or sugary foods and beverages.
Offer water and unsweetened, low-fat milk as beverages instead of soda and sugary juices. Choose whole grains over refined ones, and use healthy cooking methods such as broiling, roasting or steaming to reduce fat content. Provide snacks such as cut fruits and vegetables, yogurt and nut butters or whole-wheat mini bagels and crackers. Stock your refrigerator with these foods so they are easy to grab.
Vitamins for children
Ideally, kids should get their vitamins through a well-balanced diet. However, if they have difficulty getting all of the nutrients their bodies need from food, multivitamins can help. It's important to choose a vitamin that is formulated for the age of your child and has no added sugars or artificial sweeteners, colors, or flavors.
A good vitamin for children should contain calcium, vitamin D, vitamin B12, and vitamin E. Vitamin A helps your kid's eyesight and keeps their skin healthy, while vitamin C strengthens the immune system and enables their body to absorb iron. These vitamins can be found in a variety of foods, including cantaloupe, oranges, carrots, dark leafy vegetables, and whole grains. Kids on vegetarian or vegan diets may be at risk for a vitamin B12 deficiency, so they should talk to their doctor about supplementation.
Fruits and vegetables
It is important to provide your children with fruits and vegetables as they contain vital vitamins and minerals, especially vitamin A and C. They are also an excellent source of fiber.
Try to avoid foods high in fat, especially saturated and trans fats. Instead opt for poultry and fish (broiled, grilled or baked; not fried), lean meats and low-fat dairy products.
Fruits and vegetables are high in fibre and help lower cholesterol and blood pressure. Aim for five servings of a variety of fresh and dried fruits and vegetables each day. One portion is approximately the size of your child’s palm. Offer nuts and seeds as snacks to supply healthy fats, fibre and micronutrients. Add flaxseed, chia seeds and walnuts to smoothies or sprinkle over cereal.
Meat and poultry
Foods like meat, poultry, fish and dairy are important because they provide children with protein and essential nutrients. They also help keep children full and energised, allowing them to concentrate better in school and learn.
Children should eat two portions of oily fish (like salmon, sardines and mackerel) each week, as well as lean meat and chicken. Avoid processed meats, such as sausages, pies and hot chips, and instead opt for lean or low-fat meats cooked using healthier methods such as roasting, grilling and steaming.
Kids should eat a variety of fresh and canned vegetables each week, and a selection of dried beans, peas and legumes. They should also eat low-fat and fat-free dairy products, including milk and yogurt, as well as fortified soy beverages.
Dairy
Providing healthy milk and dairy foods, such as cheese and yoghurt, is important for children to get calcium and other nutrients. If your child is lactose-intolerant, try serving them lactose-free milk, yogurt or cheese – they can still provide the same amount of calcium as cow’s milk.
Protein-rich foods, such as meat (preferably poultry or fish) and beans, lentils and chickpeas, are also important for children to develop properly. These are low in fat and provide a range of important vitamins and minerals.
Grain foods, such as bread, pasta, noodles and breakfast cereals should be a staple in your child’s diet. They provide energy and should be mainly wholegrain varieties to supply insoluble fibre, protein and minerals. Avoid foods containing added sugars and limit fatty and salty snacks.
