Jeffrey Salazar
A child's diet should consist of a variety of foods from the five food groups: fruits, vegetables, grains, proteins, and dairy. Eating a variety of foods is key to a healthy and balanced diet as each food has a unique mix of nutrients. It is important to limit foods that are high in sugar, saturated fat, and salt. Instead, choose healthier fats such as vegetable oils, nut butters, and avocado. Children also need to be physically active and eat the right amount of nutrients to balance the energy they use.
| Characteristics | Values |
|---|---|
| Food groups | Fruit, vegetables, grains, proteins, and dairy or fortified soy alternatives |
| Macronutrients | Carbohydrates, protein, and fat |
| Micronutrients | Vitamins and minerals |
| Physical activity | At least one hour per day |
| Water intake | Choose water to drink over sugary drinks |
| Fat | Keep total fat intake between 30% and 35% of calories for children ages 2-3 and between 25% and 35% of calories for children and adolescents ages 4-18 |
| Sodium | Limit intake of foods with added salt/sodium |
| Sugar | Limit foods with added sugars |
| Nutrient-dense foods | Fruits, vegetables, and lean proteins |
| Calories | Only eat enough calories to maintain a healthy weight for your height and build |
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What You'll Learn
Include fruits and vegetables
Fruits and vegetables are essential components of a child's diet. They are packed with vitamins, minerals, and dietary fibre, and should be included in every meal. Aim for a variety of colourful fruits and vegetables, as each type has a unique mix of nutrients to offer. For example, carrots are rich in vitamin A, while oranges and strawberries are excellent sources of vitamin C.
The Australian dietary guidelines recommend that children fill half of their plates with fruits and vegetables. This can include fresh, frozen, dried, or canned produce, as well as 100% fruit or vegetable juice. However, it is important to note that juice should be limited to no more than 4-6 ounces per day for children, as larger servings can contribute to excess calorie intake.
To include more fruits and vegetables in your child's diet, offer a variety of options and involve your child in the process of selecting and preparing these foods. For instance, you could designate a shelf in your fridge for cut-up fruits and vegetables, making them easily accessible for your child to grab as a snack. You can also add fruits and vegetables to meals by topping cereals with seasonal fruits, adding bananas or apples to pancakes, or mixing raisins into oatmeal.
It is important to be mindful of potential food allergies or intolerances when introducing new foods to your child's diet. If you have any concerns, consult your doctor or dietitian for advice on how to manage these allergies while ensuring your child still maintains a healthy and balanced diet.
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Choose whole grains
Whole grains are an essential part of a child's diet, providing them with vital nutrients to support their growth and development. They are a great source of fiber, vitamins, minerals, and plant compounds called phytochemicals. Not only do they offer fantastic health benefits, but they also add flavour and texture to meals.
Whole grains are a fantastic source of energy for children. As they are slower to digest, blood sugars rise gradually, resulting in longer-lasting energy. This can help children stay energised throughout the day and support their daily activities.
To identify whole grains, look for products that have "whole grains" listed on the label. The first or second ingredient should be whole wheat or another grain such as brown rice, quinoa, or barley. Be cautious of ingredients listed as "refined" or "enriched," as these grains have been processed and stripped of their bran and germ, resulting in a loss of nutrients.
There are many ways to incorporate whole grains into a child's diet. Whole grain bread, breakfast cereals, pasta, noodles, tortillas, and pita are all great options. You can also add whole grains to soups, such as barley or quinoa. Experiment with different types of whole-grain pasta, such as spelt or corn.
It's important to note that while whole grains are highly beneficial, they should be part of a balanced diet that includes a variety of other nutritious foods, such as fresh fruits and vegetables, nuts, dairy, and lean, unprocessed meats.
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Opt for healthy fats
While fat is often vilified, it is a necessary part of a child's diet. What matters most is the type of fat they are consuming. Children should regularly eat foods with healthy unsaturated fats, such as fish, nuts, seeds, and healthy oils from plants. These include extra virgin olive, canola, corn, sunflower, and peanut oils. Butter, on the other hand, should be used sparingly.
It is also important to limit foods high in saturated fat, such as red meat, and to avoid unhealthy trans fats found in partially hydrogenated oils. Instead, choose healthy oils to cook with and add to salads, vegetables, and dishes.
Healthy fats are essential for growing children, and parents should ensure their children are getting enough. Good sources of healthy fats include nut butters, avocado, and vegetable oils. These can be easily incorporated into meals and snacks. For example, peanut butter on whole-wheat toast, guacamole with vegetable sticks, or a handful of nuts and seeds as a snack.
In addition to choosing healthy fats, it is important to offer children a variety of fruits, vegetables, grains, proteins, and dairy or fortified soy alternatives. This will ensure they are getting a range of nutrients and developing healthy eating habits. It is also beneficial to cook and eat healthy foods together as a family, which can help children develop healthy eating habits for life.
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Select lean proteins
Lean proteins are a cornerstone of a healthy diet, especially for growing children. They are vital for the growth and repair of tissues, making them essential during the rapid growth phases of childhood. By incorporating lean proteins into meals, parents can ensure their children are getting the necessary nutrients for optimal growth and development.
There are a variety of lean animal and plant sources of protein to choose from. Animal-based lean proteins include poultry, such as chicken and turkey, fish, and lean cuts of beef and pork. When it comes to beef and pork, look for cuts with the words "loin" or "round" in the name, as these are from less fatty parts of the animal. Lean beef is considered to have less than 10 g of total fat and no more than 4.5 g of saturated fat per 3.5 oz (100 g) cooked serving. For ground beef, opt for something that is at least 90% lean. Similarly, a handful of pork cuts meet the "lean" definition, with less than 10 g of fat and no more than 4.5 g of saturated fat per 3.5 oz (100 g) cooked serving. These include pork tenderloin, pork (loin) chops, and pork top loin or sirloin roasts.
Plant-based lean protein options include legumes, tofu, tempeh, and certain grains. Tofu is a good source of plant protein that provides all the essential amino acids and is versatile in recipes. Nuts and seeds are also a source of lean protein, but due to their high-calorie content, they should be consumed in small portions and used to replace other protein foods rather than being added to the diet. Additionally, choose unsalted nuts and seeds to further limit sodium intake.
It is important to remember that fat is a necessary part of a child's diet, and what matters most is the type of fat. Healthy unsaturated fats, such as those found in fish, nuts, seeds, and healthy oils from plants, should be regularly included in the diet. At the same time, foods high in saturated fat, especially red meat, should be limited, and unhealthy trans fats should be avoided.
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Dairy or alternatives
Dairy products are a convenient source of calcium and vitamin D, which are essential for growing children. Milk, yoghurt and cheese are recommended as part of a healthy diet for children, with full-fat options being preferable for children under two years old, and reduced-fat varieties suggested for older children and adolescents.
However, dairy is not the only source of these nutrients. For children who are lactose intolerant or allergic to dairy, there are alternatives that can provide the same nutritional benefits. Fortified soy milk, for example, is a good source of calcium and vitamin D, and can be used as a replacement for dairy milk. Other plant-based milk alternatives like almond, oat, or rice milk are also options, but parents should be aware that these may not be as nutrient-rich as dairy or soy milk, so additional sources of calcium and vitamin D may be required.
It is worth noting that the optimal intake of dairy products is still being researched, and there is no definitive consensus yet. As such, it is always a good idea to consult a doctor or dietitian to ensure that any dietary restrictions or allergies are managed effectively, and that a child's diet remains balanced and nutritious.
In addition to dairy or alternatives, children should also be consuming a variety of other foods from the different food groups to ensure they get a range of nutrients. This includes fruits, vegetables, grains, and proteins.
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Frequently asked questions
A child's diet should include foods from the following five food groups: fruits, vegetables, grains, proteins, and dairy.
Here are some tips to encourage healthy eating habits in children:
- Involve children in grocery shopping and meal preparation.
- Designate a space in the fridge for healthy snacks, such as cut-up fruits and vegetables, yogurt, and whole-wheat crackers.
- Make water easily accessible and encourage them to choose it over sugary drinks.
- Start the day with a nutritious breakfast that includes fruit.
- Limit discretionary foods that are high in saturated fat, added sugars, and salt.
Breastfeeding is ideal for infants and sufficient for the first 4-6 months after birth. Solid foods can be introduced starting at 4-6 months to ensure sufficient micronutrients in the diet. Do not overfeed infants, as they can usually self-regulate their calorie intake. Avoid giving 100% juice until at least 6 months of age, and limit juice intake when introduced.
