Growing Healthy Kids

I’m often asked by parents: “ how much of individual nutrients should I be aiming for with my children to keep them healthy?”. But let’s convert that to real foods, because frankly, none of us of have a lot of spare time to study the food labels standing in the supermarket aisle …. particularly during a pandemic, when getting in and out as quickly as possible is gold standard.

Use of the Five food groups for 4-11 year olds

 this varies across age groups. ie. the older they are the more they require…

1.     Vegetables & Fruit, legumes & beans

Veggies 4-5 serves/D;  fruits 1-2 serves/D;  legumes & beans 1-2 serves/D

              1 serving size = Closed fist (use child’s hand) ½ cup

2.     Grains & Cereals, mostly wholegrains – rices, pastas

4-5 serves/ D

              1 serving size = Open palm surface

3.     Lean meats, eggs, (good sources of protein), nuts

1.5-2.5 serves/ D

              1 serving size = Open palm + fingers

4.     Yoghurt & Cheeses, Milk and alternatives (new guidelines talk about RDI for milk/dairy or fortified substitute)

1.5-2.5 serves/ D. yoghurt fermented so easier to breakdown. Find an alternative that is fortified with Ca & Vit D

5.     Fats, butter, oils

Good oils = olive oils, walnuts, essential fats for children’s brain growth, learning and memory.

            Good quality oils very important – small amounts

Active kids and tall kids need more food, as they have a higher energy demand.

Discretionary choices. (ie. should be limited) = treat or ‘festive foods 

These foods are empty of nutrients, but celebratory. They should be kept in moderation and are not every day foods. Sugary foods are replacing good nutrition in healthier food alternatives, so the child hits satiety quickly.  The child’s taste buds become quite accustomed to sugar and other more savoury foods will become less appealing.

Hidden Sugar Types

Maltose/ lactose in milk; Fructose in fruit (eg. Boost juice); Sucrose in some yoghurts, soft drinks and processed foods.

6g of sugar is the recommended upper limit daily

eg. 16 tsp of sugar in 600ml of coke (64g)

eg. 21 tsp of sugar in 600ml Boost Juice (87g)

Meal plan typical day

Breakfast - 1 apple/2 small peaches/ 1 slice wholegrain bread/ 2 eggs/ slice cheese/ ½ cup rice or pasta/ ½ med potato

Lunchtime – leftovers from last night, nibble plate/box – cherry tomatoes, wholegrain wraps sliced, carrot sticks, dips, cheese stick,

Dinner – ½ plate = veggies + ¼ protein + ¼ grains & cereals. Portioned plate divide up

Check out nutritionaustralia.org.au for some great kids recipe ideas

So be sensible in your offerings. Remember you are the adult and have control of what your child eats whilst at home and from their lunchbox.