Download - HANDOUT HEALTHY EATING FOR CHILDREN AGED 0-5 YEARS€¦ · Choose healthy snacks It is important to offer your child healthy snacks. Offering small, planned snacks is much better

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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

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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.



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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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

Download - HANDOUT HEALTHY EATING FOR CHILDREN AGED 0-5 YEARS€¦ · Choose healthy snacks It is important to offer your child healthy snacks. Offering small, planned snacks is much better

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