Meat based diet
Children need a variety of foods to meet the nutrient needs of their growing bodies. As body size increases so does the need for more food. When children are very active they have higher energy (kilo joule) needs. Appetites usually increase to meet these needs. The school years are an important time for developing lifelong healthy eating habits.
The Australian Guide to Healthy Eating will help you select the type of foods to make the best choices for your child. Amounts are suggested for ages eight to eleven years, but remember these will vary depending on appetite, activity levels, individual needs, and body size as your child is growing.
It is recommended that children are not given “Extra” foods (or very occasionally only) as they replace other foods and the essential nutrients needed for growth and development.
Eat at least the following serves from the five food groups:
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Breads, cereals, rice, pasta, noodles
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4-6 serves
per day
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A serve is:
- 2 slices of bread
- 1 medium bread roll
- 1 cup cooked rice, pasta, noodles
- 1 cup porridge
- 1 1/3 cup breakfast cereal
- 1/2 cup muesli
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Vegetables, legumes
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4-5 serves
per day
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A serve is:
- 1/2 cup cooked vegetables
- 1/2 cup cooked or canned beans, lentils, chick peas or split peas
- 1 cup salad vegetables
- 1 small potato
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Fruit
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1-2 serve
per day
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A serve is:
- 1 medium piece (eg. apple, banana, orange, pear)
- 2 small pieces (eg. apricots, kiwifruit, plums)
- 1 cup diced or canned fruit
- 1/2 cup 100% juice
- dried fruit (eg. 4 apricot halves, 1 1/2 tbsp sultanas)
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Milk, yogurt, cheese
Choose reduced fat varieties
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3 serves
per day
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A serve is:
- 250 mL (1 cup milk)
- 1/2 cup evaporated milk
- 40 g (2 slices) cheese
- 200 g (1 small carton) yogurt
- 250 mL (1 cup) custard
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Meat, fish, poultry,eggs, nuts, legumes
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1-1 1/2 serves
per day
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A serve is:
- 65-100 g cooked lean meat or chicken (eg 1/2 cup mince, 2 small chops, 2 slices of roast)
- 1/2 cup cooked or canned beans, lentils, chickpeas or split peas
- 80-120 g cooked fresh fillet
- 2 small eggs
- 1/3 cup peanuts or almonds
- 1/4 cup sunflower or sesame seeds
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Limit Extra Foods. Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. Choose carefully – only eat these foods sometimes or in small amounts. Avoid sugar substitutes and drinks high in kilojoules, sugar or artificial sweetners (eg. soft drinks and diet drinks).