01 Sep Is your child a fussy eater? Worried that your child may not be having a healthy, balanced diet?

A balanced diet for children is essential for their growth, development, and overall health. It should include a variety of nutrients in appropriate proportions to meet their nutritional needs. Healthy eating in childhood means children will have less chance of developing chronic diseases like heart disease, type 2 diabetes, obesity and some cancers. It will also mean they feel better and enjoy life more.

To stay healthy and maintain a healthy weight, children need to be physically active and eat the right amount of nutrients to balance the energy they use.
The Australian Dietary Guidelines recommend children should enjoy a wide variety of foods from these 5 food groups:

1. fruit
2. vegetables, legumes and beans
3. cereals (including breads, rice, pasta and noodles), preferably whole grain
4. lean meat, fish, poultry and/or alternatives
5. milks, yoghurts, cheeses and/or alternatives (children under 2 should have full-fat milk, but older children and adolescents can have reduced-fat varieties)

Children should limit their intake of foods that contain saturated fat, added salt or added sugar. They should also be encouraged to choose water to drink.

Children need to eat more as they grow.
As a guide, your child should eat these foods every day:
2 to 3 years: 1 serve of fruit; 2½ serves of vegetables; 4 serves of grains; 1 serve of meat/poultry; 1½ serves of dairy

4 to 8 years: 1½ serves of fruit; 4½ serves of vegetables; 4 serves of grains; 1 ½ serves of meat/poultry; 1½ to 2 serves of dairy

9 to 11 years: 2 serves of fruit; 5 serves of vegetables; 4 to 5 serves of grains; 2½ serves of meat/poultry; 2½ to 3 serves of dairy

12 to 13 years: 2 serves of fruit; 5 to 5 ½ serves of vegetables; 5 to 6 serves of grains; 2 ½ serves meat/poultry; 3 ½ serves dairy

If you are concerned that your child is struggling to have a balanced diet, ring My Favourite Physio on (02) 9790 4233 to speak to one of our Expert Paediatric Physiotherapists today!

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