澳洲公共健康资料——儿童食品4-7岁

The right start to healthy eating for pre-primary and primary school children Food for Kids © Child and Adolescent Health Service, Department of Health, 2011 HP 31 67 J AN ’11 Disclaimer The advice and information contained herein is provided in good faith as a public service. However the accuracy of any statements made is not guaranteed and it is the responsibility of readers to make their own enquiries as to the accuracy, currency and appropriateness of any information or advice provided. Liability for any act or omission occurring in reliance on this document or for any loss, damage or injury occurring as a consequence of such act or omission is expressly disclaimed. To order this publication and others, visit www.health.wa.gov.au/ordering This document can be made available in alternative formats on request for a person with a disability. Please contact childcommunity@health.wa.gov.au Local Contact When your child starts pre-school and primary school you will notice plenty of changes, including the foods he or she wants to eat. No longer is it just the family who decides which foods will be served. There are many new influences on their food choices. Schools will teach new skills in preparing and choosing foods. Other children will give them ideas about foods to try. Messages from TV and food companies marketing to children play a big part in setting trends and promoting particular foods. You might not always be happy about some of these influences, but children can learn to make healthy food and lifestyle choices with your help. are changing! The world is beginning to open up for children as they start their school life. They learn quickly and there are many influences extending beyond the home environment. Physically, children continue to grow steadily. They need a wide variety of nutritious foods, and to be given plenty of opportunities to be physically active. Experts Say... Things Foods children need egular meals and a wide variety of different foods will ensure that they have the nutrients needed to grow and develop. Appetites vary along with activity, and this influences how much your child will eat. Breakfast is an important meal if children are to be alert and able to concentrate in school. Snacks at morning recess and after school are usually needed by busy, active children. School lunches need to be appetising, nutritious and convenient to eat. Some schools have canteens but your child will probably need some help in choosing a healthy and satisfying lunch. If you are not happy with the choice of foods on the menu, talk to the school about healthy alternatives. Family evening meals are important times for talking and sharing the day's news and activities. Plan to have meals together without TV or telephone interruptions. Water and milk are the best drinks for children. Fluids are important for children throughout the day. Thirsty or dehydrated children cannot maintain concentration and activity. R = 2 slices of bread= 1 medium bread roll = 1 cup cooked rice, pasta or noodles = 1 cup porridge = 11/3 cup breakfast cereal = 1/2 cup muesli = 1/2 cup cooked vegetables = 1/2 cup cooked or canned beans, lentils, chick peas or split peas = 1 cup salad vegetables = 1 small potato Bread, cereals, rice, pasta, noodles Vegetables, legumes Fruit Milk, yogurt, cheese Meat, fish, poultry, eggs, nuts, legumes 4 serves per day 2 serves per day 3 serves per day 1/2–1 serve per day Limit “extra”foods. Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. It is recommended that young children are not given these foods (or very occasionally only) as they replace other foods and the essential nutrients needed for growth and development. Encourage your child to eat at least the following serves from the five food groups A serve is... = 65–100 g cooked lean meat or chicken (eg. 1/2 cup mince, 2 small chop, 2 slice of roast) = 1/2 cup cooked or canned beans, lentils, chick peas or split peas = 80–120g cooked fish fillet = 2 small eggs Recommended for children years4 74 7yearstoto = 1 medium piece (eg. apple, banana, orange, pear) = 2 small pieces (eg. apricots, kiwi fruit, plums) = 1 cup diced or canned fruit = 1/2 cup 100% juice = dried fruit *(eg. 4 apricot halves, 11/2 tbsp sultanas) *Limit, as they are high in sugar and tend to cling to teeth, causing tooth decay 3–4 serves per day *Limit, as they are high in sugar and tend to cling to teeth, causing tooth decay = 250 mL (1 cup) milk = 1/2 cup evaporated milk = 40 g (2 slices) cheese = 200 g (1 small carton) yogurt = 250 mL (1 cup) custard Best food choices for he early school years are a time of rapid learning and slow and steady physical growth. Children need a variety of foods to meet nutrient needs. As body size increases, so does the amount of food needed. When children are very active they have higher energy (kilojoule) needs. Appetites usually increase to meet these needs. The Australian Guide to Healthy Eating will help you select the type of foods to make the best choices for your child. Amounts are suggested for ages four to seven and eight to eleven years, but remember the amounts your child eats will vary depending on their appetite, activity levels, individual needs, and body size as they are growing. Enjoy a variety of foods every day The AusTrAliAn Guide To heAlThy eATinG T = 2 slice of bread = 1 medium bread roll = 1 cup cooked rice, pasta or noodles = 1 cup porridge = 11/3 cup breakfast cereal = 1/2 cup muesli = 1/2 cup cooked vegetables = 1/2 cup cooked or canned beans, lentils, chick peas or split peas = 1 cup salad vegetables = 1 small potato Bread, cereals, rice, pasta, noodles Vegetables, legumes Fruit Milk, yogurt, cheese Meat, fish, poultry, eggs, nuts, legumes 4-5 serves per day 3 serves per day 1- 11/2 serves per day = 250 mL (1 cup) milk = 1/2 cup evaporated milk = 40 g (2 slices) cheese = 200 g (1 small carton) yogurt = 250 mL (1 cup) custard Limit “extra”foods. Some foods do not fit into the five food groups. They contain too much fat, sugar and/or salt and very few essential nutrients. It is recommended that children are not given these foods (or very occasionally only) as they replace other foods and the essential nutrients needed for growth and development. Encourage your child to eat at least the following serves from the five food groups A serve is... = 65–100 g cooked lean meat or chicken (eg. 1/2 cup mince, 2 small chops, 2 slice of roast) = 1/2 cup cooked or canned beans, lentils, chick peas or split peas = 80–120 g cooked fish fillet = 2 small eggs = 1/3 cup peanuts or almonds = 1/2 cup sunflower seeds or sesame seeds School aged *Limit, as they are high in sugar and tend to cling to teeth, causing tooth decay Recommended for children to years8 118 11years Children to = 1 medium piece (eg. apple, banana, orange, pear) = 2 small pieces (eg. apricots, kiwi fruit, plums) = 1 cup diced or canned fruit = 1/2 cup 100% juice = dried fruit* (eg. 4 apricot halves, 11/2 tbsp sultanas) *Limit, as they are high in sugar and tend to cling to teeth, causing tooth decay 4-6 serves per day 1-2 serves per day Won't eat the evening meal It's not unusual for busy children to eat very little at the evening meal. Make sure after school snacks are nutritious and varied. Try a sandwich and drink of milk or even a bowl of soup and toast. Then just offer a small serve of the family meal. Let your child tell you when they are full. Don't argue and force them to finish the food on the plate. Is a fussy eater Offer words of encouragement but don't force your child to eat. Try not to fuss if your child refuses to eat a particular food. Just keep offering that food at other times. Some children need to see a new food ten to fifteen times before they will try it. Seeing others enjoy the food will help. Offer new foods with other foods you know your child likes. Asks for treats like lollies, chips and take-away foods Peer pressure and food marketing urging children to try all sorts of foods can be very strong. Most are not the type of food you want your child to eat every day. Many of these foods replace other nutritious foods. They are high in energy (kilojoules), which can lead to overweight if eaten regularly, and they are costly. Let your child try these foods occasionally as a special treat, sharing them with all the family. “Treats” are not needed in the lunchbox every day. if your child…What to do if your child… Seems to be gaining too much weight Limiting the amount of time spent in front of the TV or computer is a proven start to a healthy weight. Encourage your child to do something active – play games or sports, walk to school if possible, or take the dog for a walk. It's best if the family joins in some of these physical activities every day. Attention to diet is also important. Limit “extra” or “treat” foods that are high in fat and sugar. Reduce usual portion sizes a little. Weight loss diets are not suitable for children unless carefully supervised by a doctor or dietitian. Foods eaten must be balanced with growth and development needs and daily activity requirements. If you are worried about your child's weight talk to your family doctor or community/school health nurse. ilk is an important drink for children as it provides calcium needed for growing bones and teeth. Three serves of dairy foods each day are recommended for children. If your child does not drink milk make sure they have yogurt or cheese. Calcium fortified soy milk is also suitable. Encourage your child to drink plain water when thirsty. Cordials, soft drinks and fruit juice should be limited. They are all high in sugar and children who have a sugary diet run the risk of tooth decay. The extra kilojoules may also contribute to unhealthy weight. Filling up on sweet drinks takes away the appetite for more nutritious foods. Sweet drinks are not recommended. Artificially sweetened drinks are not suitable for children. Fruit juice contains many important vitamins but it lacks the fibre needed to prevent constipation. Limit intake to 150 mL per day. A piece of fresh fruit every day is better for your child than fruit juice. M Is your child already used to sweet drinks? • Start now to break the habit • Be prepared for upsets • Be patient. This may take time • Try watering down the drinks • Ration sweet drinks to once a day only • Don't buy sweet drinks • Don't drink them yourself bad start? Got off to a What drinks are best? Got off to a 10 feeding school age children tips for 1 Give children a variety of different foods at all meals and snacks 2 Snacks are important. Offer nutritious foods like bread, crack ers, cheese, yogurt, fruit 3 Provide breakfast and allow time for children to eat it 4 Eat together as a family at least once a da y 6 Don't make a fuss when your child refuses a new food, but try again several times 7 Let your child tell you when th ey are full 8 Encourage children to drink plain water when they are thirsty 9 Involve children with planning and preparing healthy meals 10 Plan physical activities for all t he family to encour age a healthy balanc e between food e aten and energy used 5 Pack your child's lunch from home. Involve children in selection and preparation from a range of healthy options school age children tips for Frozen fruit, such as grapes, banana, pear or rockmelon, make healthy iced snacks, perfect in hot weather. Blend fruit, such as strawberries, banana or mango, with milk and a spoonful of low-fat yogurt to make a delicious fruit smoothie. Toast bread, muffins or fruit bread topped with ricotta cheese and slices of banana, dust lightly with cinnamon. Cut vegies into bite-sized pieces and serve in a small container so that children can help themselves. Children prefer vegies raw or lightly cooked, as in a stir-fry. Add chopped tomato and green capsicum to a can of baked beans. Use as a 'topper' on toast or muffins, or a 'filler' for baked potatoes or jaffles. Sprinkle with a little grated low-fat cheese. Scrambled vegetables make a great breakfast or tasty snack. Simply add cooked vegetables – leftovers are fine – to lightly beaten eggs. Melt a little polyunsaturated margarine in a pan, add mixture and cook gently over low heat until eggs are firm. Season with pepper and serve on toast. Keep school lunches cool, fresh and safe to eat by using a cool bag or placing a bottle of frozen water in the lunch box. Instead of the same old sandwiches you can expand the variety to include salads, wraps using pita bread or tortillas, and dips with rolls and cut up vegies. children willlove Healthy foods Acknowledgement: The Australian Guide to Healthy Eating has been reproduced with kind permission of the Australian Government of Health and Ageing. For more information… local Family doctor local Community school/ Child health nurse dietitians Association of Australia To find an Accredited Practising Dietitian (APD) in your local area visit the ‘Find an APD’ section of the DAA website www.daa.asn.au or call the APD hotline on Freecall 1800 812 942. ngala helpline 8:00am–8:00pm 7 days a week Telephone (08) 9368 9368 Outside metro area – Freecall 1800 111 546 www.ngala.com.au Parenting line/Parent help Centre Telephone (08) 6279 1200 (24hr service) Outside metro area – Freecall 1800 654 432 for healthy eating and recipe ideas for families and children: www.pgrprogram.com.au www.det.wa.edu.au/healthyfoodanddrink www.fruitnvegweek.health.wa.gov.au www.gofor2and5.com.au www.heartfoundation.org.au www.meerilinga.org.au/Nutrition/LunchBoxWorld.aspx www.raisingchildren.net.au