handout healthy eating for children aged 0-5 years€¦ · choose healthy snacks it is important to...
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BabiesBREASTFEEDING (BREAST IS BEST)
What is the best food for my baby?• Breastmilkistheidealfoodforbabiesasitcontainsallthenutrientsrequiredtosupport
growthanddevelopmentneededfrombirthtoaround6monthsofage.
• Breastfeedingcansavetime,iskindtotheenvironmentandbestofallit’sFREE.
• Researchshowsbreastfeedingprotectsbabiesagainstinfection,obesityandsomeotherchronicdiseasessuchasdiabetes,laterinlife.
• Ifforanyreasonyoustopbreastfeedingbeforeyourbabyisof12monthsofage,useacommercialinfantformulauntiltheageof12months.
Breastfeedingisbesthoweversometimesthisisnotpossible.Allmothersneedsupportfromfamilyandfriendsinchoosingwhatisbestforthem.Ifyourequiresupportwithbreastfeedingoranyaspectofinfantfeeding,talktoyourchildhealthnurseoralactationconsultanttoworkoutthebestapproachtofeedingyourbaby.
Starting family foods
Ataround6monthsbabiesarereadyforfoods.Firsttryaniron-fortifiedcerealand/orironrichfoodsuchaspureedmeat,tofuorlegumes.Thenadddifferenttypesofpureedvegetables,fruitandotherfoodsfromthefivefoodgroups.Youcanbegintoofferbabiessolidfoods,whilecontinuingtobreastfeeduntil12monthsorlonger.Theycanbegintousespoonsandsipfromacup.
At12monthsbabyshouldgiveupthebottleanddrinkfromacup.Babiesthatcontinuewithbottlesafter12monthsaremorelikelytoget:toothdecay;earinfectionsandirondeficiency.
For more information on introducing solids to babies see the Healthy Kids website:http://www.healthykids.nsw.gov.au/parents-carers/nutrition/introducing-solids.aspx
Encourage healthy habits
Youcanhelpchildrentolearntoenjoyavarietyofnutritiousfoodsandastheygetoldertheywillbemorelikelytomaketheirownhealthychoices.
HEALTHY EATING FOR CHILDREN AGED 0-5 YEARS
HANDOUT
TheNSWMinistryofHealthwishestoacknowledgethefollowingsources:SouthEasternSydneyandIllawarraShoalhavenLocalHealthDistrictsHealthy Eating and Active Play at Playgroup manualandcasestudies,andtheNSWMinistryofHealthMunch and MoveprogramandLocalHealthDistrictresources.
www.healthykids.nsw.gov.au
HEALTHYEATINGFORCHILDRENAGED0-5YEARS
Toddlers and Children
How much fruit and vegetables should my toddler eat?• Recommendation:Toddlersaged1-2yearsshouldeatapproximatelya1/2serveoffruit
and2-3servesofvegetableeachday.
How much fruit and vegetables should children 2-3 years eat? • Recommendation:Childrenaged2-3yearsshouldeat1serveoffruitand2.5servesof
vegetableseachday.
How much fruit and vegetables should children 4-8 years eat?• Recommendation: Children4-8yearsshouldeat1.5servesoffruitand4.5servesof
vegetableseachday.
For more information on how much dairy, grain and lean meat serves children should eat every day go to the Healthy Kids website:http://www.healthykids.nsw.gov.au//parents-carers/guidelines/nutrition.aspx
What is a serve?
1 serve of fruit is: 1 serve of vegetable is:
•1cupofcanned(innaturaljuice)orchoppedfruitor
•1mediumpieceoffruitsuchasapple,banana,pearor
•2smallpiecesoffruitsuchasapricots,mandarins,plums,kiwifruitor
•11/2tablespoonsofdriedfruit,onlyoccasionallyasconcentratedsugarandcanpromotetoothdecay
•1cupofsaladvegetablesor•1/2cupofcookedorrawvegetables
(suchasbroccoli,carrot,peas,beans)or•1smallpotatoor•1/2cuplegumes(suchasalentils,chickpeas
orkidneybeans)
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Youngchildrenhavesmalltummiesandwilleatlessbutmoreoften.As a guide plan for your child to have three small main meals and two to three snacks throughout the day.
Asparentsandcarersofyoungchildrenitisourresponsibilitytodecidewhattypeoffoodisprovided.Offerchildrenavarietyofhealthyfoodseveryday.
Young children need a variety of healthy foods from the following food groups every day:• Vegetablesandlegumes/beans
• Fruit
• Grain(cereal)foodsmostlywholegrainand/orhighfibrevarietiessuchascrackers,breads,cereals,rice,pasta,noodles,couscous,oats,quinoa,andbarley.
• Leanmeats,poultry,fish,eggs,tofu,nutsandseeds,andlegumes/beans
• Milk,cheese,andyoghurt.
TheNSWMinistryofHealthwishestoacknowledgethefollowingsources:SouthEasternSydneyandIllawarraShoalhavenLocalHealthDistrictsHealthy Eating and Active Play at Playgroup manualandcasestudies,andtheNSWMinistryofHealthMunch and MoveprogramandLocalHealthDistrictresources.
www.healthykids.nsw.gov.au
HEALTHYEATINGFORCHILDRENAGED0-5YEARS
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Tr y to:•Planmealtimestobe
positive,relaxedandsocial
•Encouragechildrentotrydifferentfoodtypesandtexturesinapositiveeatingenvironment
•Offeranappropriateamountoffood,butallowchildrentodecidethemselveshowmuchtheywillactuallyeat
•Offermealsandsnacksatregularandpredictabletimes
•Ensurethatfoodissafelypreparedforchildrentoeat.
Choose healthy snacksItisimportanttoofferyourchildhealthysnacks.Offeringsmall,plannedsnacksismuchbetterthanallowingthemtograzeallday.Encouragehealthyeatinghabitsbychoosingsnacksbasedonnutritiousfoodsfromthefivefoodgroups(mentionedabove)everyday.
Choose fruit and vegetables as a snack foodEatingfruitandvegetableseverydaywillhelpyourchildgrowstrongandhealthy.
Choose water as a drink• Wateristhebestdrinkforanyonewhois
thirsty.Waterisagoodchoiceasitdoesnothaveanyaddedsugar.
• InAustralia,waterissafetodrinkstraightfromthetaporboiledifyouprefer.
Inmostareas,tapwatercontainsfluoride,whichhelpschildrentodevelopstrongteeth.
• Fruitjuices,softdrinksandcordialsshouldnotbegiventoyoungchildrenastheycontainalotofaddedsugar.
Milk is another healthy drink option• Milkhelpsyourchildtodevelopstrong
teethandbones.
• Childrencandrinkfullcreammilkfrom12monthsandreducedfatmilk(notskim)from2yearsofageisrecommended.
• Reducedfatmilkhaslessfatthanfullcreammilkbutstillhasallthenutrientsthatyoungchildrenneed.
• Soymilkisasuitablealternative.Chooseonethatishighincalcium(atleast100mgofaddedcalciumper100ml).
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TheNSWMinistryofHealthwishestoacknowledgethefollowingsources:SouthEasternSydneyandIllawarraShoalhavenLocalHealthDistrictsHealthy Eating and Active Play at Playgroup manualandcasestudies,andtheNSWMinistryofHealthMunch and MoveprogramandLocalHealthDistrictresources.
www.healthykids.nsw.gov.au
Food to limit‘Sometimesfoods’or‘discretionarychoices’arefoodsthatarenotanessentialornecessarypartofourdiet.Thesefoodsarehighinkilojoules,saturatedfat,addedsugarsoraddedsalt.Ifchosen,theyshouldbeeatenonlysometimesandinsmallamounts.
Examplesofdiscretionaryfoodsinclude:
• Sweetbiscuits,cakesanddesserts
• Processedmeatsandsausages
• Ice-cream,confectionaryandchocolate
• Meatpiesandotherpastries
• Commercialburgers,hotchipsandfriedfoods
• Crispsandotherfattyand/orsaltysnacks
• Creamandbutter
• Sugarsweetenedcordials,softdrinksandsportsdrinks