Healthy Food

  • Helps your child grow healthy and strong.
  • Can help prevent from becoming overweight
  • Can help to fight sickness.

At 12 months of age, toddlers can eat same healthy foods that the family eats.

Adolescents should eat healthy food every day.

‘Everyday Foods’ Include:

  • Plenty of vegetables , beans and lentils
  • Fruit
  • Breads, cereals, rice, pasta, noodles (mostly wholegrain), and others grains like oats and barley
  • Milk, yoghurt and cheese ( mostly reduced fat for kids over 2 years)
  • Healthy meats such as lean meat, fish, poultry (without skin),eggs, beans and nuts ( not whole nuts for kids under 3 years)

Sometimes Foods

‘Sometimes foods’ are high in fat, sugar and salt and are not needed. They can lead to tooth decay and weight gain and leave less room for healthy foods

Limit sometimes foods to all children. Tell kids they can only have sometimes foods on one day of the week, and in small amounts.

‘Sometimes Foods’ are:

  • Chocolates, candy and sweets
  • Pastries like doughnuts and glazed breads
  • Fried foods like chicken and fries
  • Takeaway and junk food
  • Cake and ice cream
  • Soft drinks and other sweet drinks

There is no need to add sugar, salt, honey or butter to foods for babies, toddlers and adolescents.

Help Young PeopleEnjoy Eating Healthy Foods

Talk to children about the difference between everyday and sometimes foods

  • Never use food to reward or punish a child- this can be lead to unhealthy food habits
  • Water is the best drink for our kids
  • Kids don’t need sweet drinks or juice
  • Make sure all young people have plenty of clean water. Give kids water with meals and snacks.

Mealtimes: Regular Mealtime Give Kids Energy

  • Children have small stomachs – they need small meals and healthy snacks
  • Kids need 3 meals and 2 healthy snacks a day
  • Kids who eat all the time never learn how it feels to be hungry

All Kids Need Breakfast

Breakfast gives children energy for the day ahead. Missing breakfast can start unhealthy eating habits. Kids who don’t eat breakfast are more likely to be overweight.

Good Breakfast Food

  • Healthy wholegrain cereals
  • Yoghurt and fruit
  • Boiled or scrambled eggs

Lunchbox Ideas

  • Fresh fruits
  • Boiled eggs
  • Wholemeal sandwiches, pita wraps with mashed egg and lettuce
  • Chicken with cheese and grated carrot
  • Lean cold meats
  • Tuna
  • Corn

Ideas for Lunch

  • Soup and bread roll
  • Whole grain pasta with sauce and cheese (leftovers from the night before)
  • Fruit and cheese or yoghurt
  • Wholegrain sandwiches and pita wraps

Quick and Healthy Dinner Ideas

  • Soup –chicken, ham, and lentil
  • Eggs – scrambled, boiled or omelettes
  • Backed potatoes with tuna, baked beans or cheese toppings
  • Pasta with vegetables or tuna
  • Sweet potato and chick pea patties, tuna and corn patties
  • Stir fry beef and vegetables
  • Curries or stew with brown rice
  • Salads

Fussy Eaters

Children can be fussy eaters when they are sick or tired.

Kids may refuse to eat if they have too much food on their plate or if they have filed up on drinks and snacks before a meal.

Limit drinks and snacks between meals.

Set a limit of 30 minutes for a meal.

Take away the uneaten food and never force a child to eat.

Re-offer foods that have been refused – it may take up to 10 times before it is accepted.

Serving Food Safety

  • Store all high-risk food in the fridge and make sure it is covered.
  • Make sure all kids and adults wash their hands before making or eating food
  • Keep kitchen areas clean
  • Do not re-heat cooked food more than once
  • Throw away any food that has been out of the fridge for more than 2 hours
  • Was knives and boards used to cut uncooked meat and fish very well before using with other foods.