Eat Well Be Active - Healthy Kids for LifeFood for under fives
Young children may enjoy discovering new foods but this does not mean they will eat them. Some children need to see a new food up to 20 times before they will taste it! You may also find that a food that was a favourite yesterday might be rejected today.
To give your child the best chance for a lifetime of good health, it is important to understand their behaviour towards food. "Children like to develop their own independence and, as part of that, 'no' may become a favourite word," says Queensland Health Senior Public Health Nutritionist, Helen Vidgen.
"Despite their need for independence, young children need to feel secure. As a parent it's important to create a lifestyle for children that is structured and follows a routine. Structure and routine help children to know what to expect and what is expected of them, including how to behave at meal times."
In addition to being aware of behavioural issues, it is also important to monitor your child's eating patterns to ensure they always eat the right amount for their needs. Appetites vary between individual children, and growth spurts and changes in activity will change your child's appetite.
"Making sure your child eats something from each of the five food groups every day is the most important thing," says Helen.
A healthy attitude to food
By their first birthday, children should be eating the same healthy meals as the rest of the family.
"After this age, children do not require special foods but it is important to respect that your child may have likes or dislikes and to give them some choice between healthy food options," says Helen.
There are easy ways to encourage your children to have a healthy attitude to food.
- Set a good example. Make meals enjoyable, a time to share food and conversation. Turn off the television and sit with your children. Stay relaxed and avoid stressful topics of conversation.
- Let your children try foods of different tastes and textures. Be patient and consistent in offering healthy food, even if food is refused.
- Make meals look appealing by serving dishes containing foods of different colours, textures and shapes.
- Growth and activity levels mean your child's appetite can vary from day to day. Your children may also eat less if they are tired or distracted. Don't worry if your children won't eat all the food on offer. Trust them to know when they have eaten enough and do not offer unhealthy food as a substitute.
- Avoid drinks and snacks for an hour before a meal.
- Encourage your children's interest in food by taking them grocery shopping, and asking them to help prepare and even grow food.
- Don't bribe children with food.
Fun food ideas
Try some of these healthy, popular food ideas for children under five. Your child may even like to help you in the kitchen.
- Food with a handle – corn on the cob, lamb chops or frozen fruit on a stick.
- Mini food – grapes, cocktail tomatoes, sugar snap peas, mini crackers, little cheeses, sultanas or dry breakfast cereal pieces.
- Soft and saucy food – mince meals, risottos, pastas, mashed potato, thick soups or apple crumble with custard.
- Fun-to-make food – pizza, rice paper rolls, nori rolls, tacos, pop corn or noodles.
- Favourites – pikelets, fruit toast, yoghurt or baked beans.
Healthy eating for under fives
- Breastfeeding gives babies the healthiest start in life. It is recommended that babies are exclusively breastfed to about six months of age. From about six months, introduce solid food and continue breastfeeding to at least 12 months of age if possible.
- Once your child starts eating solids, offer a variety of foods from all food groups.
- Provide easy-to-handle food. Cut food into pieces and serve small foods such as pasta shapes. Try making food soft through slow cooking dishes such as casseroles and stews.
- Offer small serves of nutritious food five to six times a day.
- Serve a new food with one of your child's favourite foods.
- Allow your child to choose from a range of healthy foods. If your child does not want to eat, do not offer unhealthy food instead — this will establish bad habits.
- Do not force your child to eat.
- Consider how you offer treats such as soft drink and sweets. They should not be part of your child's daily diet.
- If food choices are limited or your child has food allergies, seek advice from a suitably qualified professional, such as your doctor, a nutritionist or dietician, about a nutritious and balanced diet.
- Always have water readily available. It is the best drink for your child.
