What is healthy food for kids?
Healthy food for preschoolers includes a wide variety of fresh foods from the five healthy food groups:
- grain foods – bread, pasta, breakfast cereals, rice, corn and so on
- reduced-fat dairy – milk, cheese, yoghurt and so on
- protein – meat, fish, chicken, eggs, beans, lentils, chickpeas, nuts, tofu and so on.
Each food group has different nutrients, which your child’s body needs to grow and work properly. That’s why we need to eat a range of foods from across all five food groups.
The healthy food groups
Fruit and vegetables
Fruit and vegies give your child energy, vitamins, anti-oxidants, fibre and water. They help protect your child’s body against all kinds of diseases.
If your child seems to be ‘fussy’ about eating fruit and vegies
, it doesn’t mean she’ll never like them. Did you know that if your child sees you eating a wide range of vegetables and fruit, she’s more likely to try them too?
Grain foods include breakfast cereals, breads, rice, pasta, corn and more. These foods give your child the energy he needs to grow, develop and learn.
Grain foods with a low glycaemic index, like wholegrain pasta and breads, will give your child longer-lasting energy and keep her feeling fuller for longer.
Milk and other dairy products
Milk, cheese and yoghurt are high in protein and calcium, which helps to build strong bones and teeth. Try to offer your child different kinds of dairy each day – for example, drinks of milk, cheese slices, bowls of yoghurt and so on.
Once your child is two years old, he can start having reduced-fat dairy products, unless a doctor or dietitian tells you otherwise.
Protein is important for your child’s growth and muscle development. Foods with lots of protein include meat, fish, chicken eggs, beans, lentils, chickpeas, tofu and nuts. These foods also contain other useful vitamins and minerals like iron, zinc, vitamin B12 and omega-3 fatty acids.
Iron and omega-3 fatty acids, from red meat and oily fish, are particularly important for your child’s brain development and learning.
Healthy drinks: water
Water is the healthiest drink for children. It’s also the cheapest. Most tap water is fortified with fluoride for strong teeth too.
Foods and drinks to avoid
Your child should avoid ‘sometimes’ foods (sometimes called ‘discretionary’ foods). These include fast food and junk food like hot chips, potato chips, dim sims, pies, burgers and takeaway pizza. They also include cakes, chocolate, lollies, biscuits, doughnuts and pastries.
These foods are high in salt, saturated fat and sugar, and low in fibre and nutrients. Many of these foods also contain bad fats that can increase the risk of childhood obesity and conditions like type-2 diabetes.
Your child should also avoid sweet drinks like fruit juice, cordials, sports drinks, flavoured waters, soft drinks and flavoured milks. Sweet drinks are high in sugar and low in nutrients. They can cause weight gain, obesity and tooth decay. These drinks fill your child up and can make her less hungry for healthy meals. And if children start on these drinks when they’re young, it can kick off an unhealthy lifelong habit.
Foods and drinks with caffeine aren’t recommended for children, because caffeine stops the body from absorbing calcium well. Caffeine is also a stimulant, which means it gives children artificial energy. These foods and drinks include coffee, tea, energy drinks and chocolate.
Healthy alternatives for snacks and desserts
It’s fine to offer your child snacks, but try to make sure they’re healthy – for example, grated or thinly sliced carrot, or sweet baby peas served frozen in a cup.
The same goes for dessert at the end of a meal. Sliced fruit or yoghurt is the healthiest option. If you want to serve something special, try homemade banana bread. Save the seriously sweet stuff, like cakes and chocolate, for special occasions like birthdays.
The Australian Dietary Guidelines
say that both children and adults should limit how much sometimes food they eat. It’s best to save these foods for special occasions.
Healthy food tips for preschoolers
A good breakfast will give your preschooler the energy he needs to concentrate on playing, learning, remembering and solving problems. With a healthy breakfast, he’ll also go longer without feeling hungry.
Your child might still be a fussy eater at this age. If she’s not keen on trying new foods, you could get her to help you with choosing and preparing fresh and healthy family meals. When children have a say in their food, they’re much more likely to eat it.