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Children need to eat lots of different foods to stay healthy and to grow. Choose a variety of foods from the four food groups every day:

• Vegetables and fruit
• Bread and cereals
• Lean meats, chicken, seafood, eggs and dried beans, peas and lentils
• Milk and milk products

Vegetables and Fruit

Vegetables and fruit provide energy (sugar and starch), fibre, vitamins and minerals and are low in fat.

• Choose fresh, frozen or canned vegetables and fruit.
• Give a mixture of raw and cooked vegetables and fruit.
• Only one serving of juice or one serving of dried fruit counts towards the total number of servings for the day.

SERVING SIZE SAMPLES:

Generally, a serving is what can fit in the palm of the child’s hand.

Preschoolers: Need at least 2 servings of vegetables and 2 servings of fruit each day.

School children: Need at least 3 servings of vegetables and 2 servings of fruit each day.

Breads and Cereals

• Children need to eat breads and cereals every day as these are the best source of energy for the body.
• These include: breads and breakfast cereals, rice, noodles and pasta. These provide energy, fibre and some vitamins and minerals.
• Breads and cereals make good snack foods for school children. Try some wholegrain varieties as they are higher in fibre and vitamins and minerals, but remember that preschoolers have small stomachs and cannot eat as much as older children or adults.

SERVING SIZE SAMPLES:

Preschoolers: Choose at least 4 servings every day.

School children: Choose at least 5 servings every day.

Older children: Need at least 6 servings every day.

Lean Meats, Chicken, Seafood, Eggs and Dried Beans, Peas and Lentils

All these contain protein which is important for children’s growth. They also contain many different vitamins and minerals, especially iron.

The body absorbs iron in lean meats, chicken and seafood (ie, animal sources) more easily than that from plant sources such as cooked dried beans, peas and lentils.

• Include foods rich in Vitamin C with meals to help absorb iron, especially from plant sources. Fresh fruits and vegetables, especially oranges, kiwifruit, tomatoes and broccoli are rich sources of Vitamin C.

SERVING SIZE SAMPLES:

Preschoolers and school children: Choose at least 1 serving every day.

Milk and Milk Products

Milk is a highly nutritious food. It has energy, protein and most vitamins and minerals.

Children and preschoolers need milk and milk products for growth and building bones.

• After two years of age you can choose to gradually introduce reduced and low fat milk and milk products.
• Encourage children who don’t drink milk to eat other milk products such as yoghurt, custard, milk soups, cheese and icecream (occasionally).

SERVING SIZE SAMPLES:

Preschoolers and school children:  Choose at least 2 to 3 servings every day.

Vegetarians

It is possible for your child to be a vegetarian and remain healthy. However, more careful planning is required. Make sure you offer a range of vegetables and fruit, breads, cereals, beans, milk products, eggs, nuts and seeds. If your child does not drink cows’ milk offer soy milk with calcium as an alternative. If you are concerned that your child isn’t getting a balanced diet or is losing weight, it would be advisable to consult a dietitian or a registered nutritionist for advice.

Small Meals or Snacks

As they grow, children eat different amounts of food. They have small stomachs so they need to eat often. This allows them to get enough energy and nutrients. Provide small meals rather than three large meals.  Snacks should not take the place of a meal but be thought of as a mini-meal that supplies protein, vitamins, minerals and energy. Choose snacks low in fat, salt and sugar.

Snack Suggestions:

• Vegetable sticks - keep these in the fridge. Serve with cottage cheese.
• Cold cooked vegetables - cook a few extra potatoes, kumara and taro at meal times.
• Fresh fruit - serve whole or cut up with yoghurt.
• Frozen fruit - bananas, oranges, canned unsweetened pineapple or peaches.
• Sandwiches - banana, vegemite, cheese, cottage cheese, baked beans or jam. Spread margarine or butter thinly or only on one side of the bread. Use bread rolls, rewena bread, crackers, rice cakes, crumpets, pita bread, toasted muffins and baked bread fingers as well as bread.
• Toasted muffins, crackers, fruit buns, scones, fruit bread, pancakes.
• Cereals - choose cereals low in fat and sugar.
• Popcorn - pop using a little oil, margarine or butter or use a microwave.
• Yoghurt, cubes of cheese or milk.

Save foods and drinks high in sugar, fat and salt for treats.

Have Plenty to Drink

Children need plenty of water to keep their bodies working. They need to drink more when they are active and when it’s hot.  Children need small drinks often. Keep offering drinks as children may forget to drink when they are busy and become dehydrated.

Water is best - it’s cheap and easy to get. Keep a jug of cold water in the fridge.

Milk is a good drink for children because it is highly nutritious. Serve milk after or between meals.

Fruit drinks and juice are high in sugar. Almost fill a glass with water and then add a little juice. Serve with lots of ice. Limit to meal times only because sugar present can cause tooth decay.

Tannin in tea and coffee prevent children getting the iron they need from food.

Avoid ‘smart’ drinks and drinks containing guarana (a form of caffeine).

Soft drinks are high in sugar and sometimes contain caffeine. Use as treats only.

Have Treat Foods Now and Then

Treat foods and snack foods are not the same. Foods that are high in fat, salt or sugar are best left to occasional treats.

Treat foods include muesli bars, sweets, fruit leathers and roll-ups, potato chips, chocolates, sweet biscuits, fast foods and fizzy drinks.

Most Takeaways are High in Fat and Salt

Have takeaways on special occasions and not as an everyday food. Some lower fat takeaways include:

• Burgers and kebabs
• Grilled fish instead of battered fish
• Thick chunky chips instead of thin chips
• Rice and noodle based takeaways.