Food for Health Growth

Milk (dairy) Group

Milk and milk products are convenient and nutritious foods which provide protein, carbohydrates and fat for energy and growth. They also contain vitamins and minerals such as calcium necessary for strong bones and teeth.

We recommend that full cream milk is used for children less than 2 years old. Reduced fat milks (eg. Rev) may be an alternative for older children or adolescents.

One serve may be:

  • 250mls milk
  • 200g yoghurt
  • 35g cheddar cheese

Three serves a day of milk or milk products will provide a good balance of nutrients from this group.

If your child has no milk, then a calcium fortified soya based alternative is recommended.

Bread and Cereal Group

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Foods from this group contain carbohydrates (starch) for energy, some protein, fibre, vitamins and minerals

Most bread and cereal products form an excellent base to a healthy diet, but try to avoid products with added sugar or fats.

We recommend that whole grain breads and cereals are used as they are more nutritious than foods that have been overly processed.

One serve from this group may be:

  • wholemeal bread (1 serve)
  • wholemeal biscuits eg. 4 bite size saladas
  • 1/2 cup rice or pasta
  • wholemeal breakfast cereal eg. Weetbix or Vitaweet

Include four to five serves a day.

Vegetable and Fruit Group

Fibre, starch, sugar vitamins and minerals are all provided by foods in this group.

Vegetables can be eaten raw or cook them for a short time so that precious vitamins are not destroyed. Fresh fruits, especially seasonal varieties are popular. Tinned & dried fruits can add variety to meals and snacks

Children often love to design their own salads - mixing together a variety of chopped seasonal vegetables and fruits.

Soups and dips are fun ways to encourage children to eat more vegetables.

Include 4 or more serves each day eg. pieces of fruit eg. 1 banana, 1 apple, or 2 tablespoons of vegetables.

Meat Group

These foods are rich in protein needed to build and repair body muscle and tissue.

This group includes a variety of meats, fish, poultry, eggs, dried peas, beans, lentils and nuts.

It is best to trim off any visible fat from meat and cook without adding fats and oils.

One serve from this group may be:

  • 30g lean meat, fish, chicken
  • 1/2 cup beans
  • 1 eggs

Include 2 serve a day.

Fats

Fats such as butter, margarine and oil are very dense in energy. Only small quantities are needed to provide the fat soluble vitamins A & D.

Eating too many high fat foods, such as fried takeaways, chips, pies and ice-cream, may cause your child to become overweight and have less appetite for other foods.

In Australia we have a wonderful variety of tasty foods for children to enjoy from each of the food groups.

Encourage your child to drink 3-4 glasses of plain water each day and even more on hot days.

Suggested daily menu

Breakfast

  • Wholegrain breakfast cereal eg.
  • Weetbix or porridge
  • Milk or yoghurt
  • Fruit
  • Wholemeal toast, muffin or crumpet

Lunch

  • Lunch box packed with wholemeal sandwich, roll or pita with various fillings eg.
  • Cheese, ham, egg, meat, peanut butter.
  • Salad, eg. grated carrot & lettuce
  • Fresh or dried fruit
  • Drink of water, milk or juice

Afternoon snack

  • Fruit or
  • Sandwich
  • Glass of milk or yoghurt (low fat)

Dinner

  • Meat, fish, beans, lentils, nuts
  • Potato, pasta, rice or bread
  • Vegetables or salad
  • Fruit

Supper

  • Milk
  • Wholemeal biscuits or fruit

Health snack ideas

  • Fruit kebabs
  • Cheese with wholemeal biscuit
  • Crumpet or muffins
  • Fresh fruit ice blocks
  • Yoghurt
  • Milk & fruit smoothies
  • Raw salad, vegetables and dip

Source: Nutrition and Food Services