As your child grows, so will their appetite. Not all kids will eat the same amount of food and it will also depend on how active your child is.
Exercise - 3 hours a day
Active kids burn energy. Your child should be getting at least 3 hours of physical activity each day. Spent energy needs replacing and the best way to do that is healthy food, plenty of water and a good night’s sleep.
Baked beans on toast is often a favourite for kids. An alternative to beans is a boiled egg. Both are a good source of protein.
Sandwiches are great lunches for active kids. Add a slice of cheese with 2 of their favourite raw veggies for lunch on the go.
Stir-fries and pasta dishes with meat and veggies are an excellent way of including 3 of the 5 food groups. Beef can be swapped for chicken, fish, pork or turkey. You can choose noodles, pasta or rice and add a selection of your child's favourite veggies.
How many serves a day?
- Fruit - 11/2 serves
- Vegetables - 41/2 serves
- Grains - 4 serves
- Protein - 11/2 serves
- Dairy - 2 serves
What is a serve?
The size of a serve will depend on the type of food. Here are some examples:
- Fruit - 1 cup diced fruit or 1 medium apple or banana
- Vegetables - 1/2 cup cooked veggies or 1 cup salad greens
- Grains - 1/2 cup cooked rice or 1 slice bread
- Protein - 80g cooked chicken or 2 eggs
- Dairy - 1 cup milk or 2 slices cheese
Kids will get hungry throughout the day, so have a selection of healthy snacks for them to enjoy. Remember not to let them fill up on snacks before meals.
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Last reviewed: March 2019