As parents, one of the most important roles we have is to feed our children. How they eat today will have an effect on their health both now and in the future. Their brains are rapidly developing and require a nutrient-dense diet to ensure they grow to their full potential, provide energy to live life to the full, develop the skills to maintain concentration, and to prevent many medical problems. Some of the most common issues for malnourished children include obesity, osteoporosis, decreased muscle mass, changes in hair volume and texture, fatigue, irritability, and Type 2 diabetes.
Australian Dietary Guidelines recommends children aged 4 to 11, consume a daily intake of:
· Vegetables & Legumes: 4-5 standard serves
· Fruits: 1-2 standard serves
· Grains & Cereal: 4-5 standard serves
· Meats, Fish, Eggs, Nuts & Seeds: 1 ½ – 2 ½ standard serves
· Dairy: 1 ½ – 2 ½ standard serves
Mealtimes are fun, sometimes challenging, and the perfect time to try out new foods. Food diversity ensures they get nutritional benefits from a variety of sources. It can also help to establish a foundation for healthy eating habits and nutritional knowledge that can be applied throughout life. Introduce these new foods in small portions and allow your child to participate in the planning and preparation. By involving them in creating the meal, they become familiarised with the food being offered and excited to try it out.
Some important nutrients for children include:
· Calcium helps to strengthens bones (found in milk, yoghurt and seeds)
· Protein helps to build muscles (found in eggs, lean meats and cheese)
· Carbohydrates helps to provide energy (found in whole grains, potatoes and bananas)
· Iron helps to make healthy blood (found in legumes, red meat and spinach)
· Essential fats help the body absorb other vitamins (found in fish, avocados and nuts)
Our behaviour is often reflected in our kids. Role-modelling healthy eating patterns can have a positive influence on their diet and their relationship with food. A good start is to provide healthy meals at home and to establish regular meal and snack times.
