Children 8 to 11 years: Breads and cereals 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 (kilojoule) 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:

FOOD GROUP	DAILY SERVES	A SERVE IS…
Breads, cereals, rice, pasta, noodles _______________________________	6-9 serves per day _______________	= 2 slices of bread = 1 medium bread roll = 1 cup cooked rice, pasta or noodles = 1 cup porridge = 1 1/3 cup breakfast cereal = ½ cup muesli ________________________________
Vegetables, legumes _______________________________	3 serves per day _______________	= 75 g or ½ cup cooked vegetables = 75 g or ½ cup cooked or canned beans, lentils, chick peas or split peas = 1 cup salad vegetables = 1 medium potato ________________________________
Fruit _______________________________	1 serve per day _______________	= 1 medium piece, eg apple, banana, orange, pear = 2 small pieces (eg apricots, kiwifruits, plums) = 1 cup diced or canned fruit = ½ cup 100% juice = dried fruit, eg 4 dried apricot halves, 1½ tablespoons sultanas. _______________________________
Milk, yogurt, cheese Choose reduced fat varieties _______________________________	2 serves per day _______________	= 250mL (1 cup) milk = ½ cup evaporated milk = 40 g (2 slices) cheese = 200 g (1 small carton) yogurt = 250 mL (1 cup) custard _______________________________
Meat, fish, poultry, eggs, nuts, legumes _______________________________	1 serve per day _______________	= 65-100 g cooked meat, chicken, eg ½ cup lean mince, 2 small chops or 2 slices of roast meat. = 80-120 g cooked fish fillet = ½ cup cooked (dried) beans, lentils, chick peas, split peas or canned beans. = 2 small eggs = 1/3 cup peanuts or almonds = ¼ cup sunflower seeds or sesame seeds. _______________________________
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 sweeteners (eg. soft drinks and diet drinks).
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