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Healthy
• Be physically active – play outside, walk the
fish or meat.
fish or meat.
• Wash their hands before eating or cooking.
The Australian Dietary Guidelines provide
• Remove all bones from
•
Guideline 3:
Remove all bones from
make this family time. up-to-date advice about the amount and
vegetables to soften them.
vegetables to soften them.
kinds of foods that we need to eat for Limit intake of foods containing
eating for
• Turn off the tv and computer at mealtimes – • Cook or grate hard fruit and
• Cook or grate hard fruit and Carefor
Care yourfood;
foryour prepareand
food;prepare storeititsafely.
andstore
health and wellbeing. They are based
safely.
and preparing foods and drinks too. hard confectionary or crisps. saturated fat, added salt, added sugars and alcohol.
• Try new foods and recipes – help with cooking on scientific evidence and research.
hard confectionary or crisps.
them hard foods such as popcorn, nuts, a. Limit intake of foods high in saturated fat such as
Guideline5:5:
Guideline
them hard foods such as popcorn, nuts,
many biscuits, cakes, pastries, pies, processed
children
The Australian Dietary Guidelines of most
• Sit with them when they eat and don’t give
• Sit with them when they eat and don’t give
meats, commercial burgers, pizza, fried foods,
they come from. Encourage, supportand
Encourage,support promotebreastfeeding.
andpromote breastfeeding.
• Learn about how foods are grown and where relevance to children are included below:
hard foods. To prevent this from happening:
hard foods. To prevent this from happening: potato chips, crisps and other savoury snacks. Guideline4:4:
Guideline
children (less than 3 years of age) can choke on
• Replace high fat foods which contain
children (less than 3 years of age) can choke on
Guideline 1:
• Eat a healthy breakfast every day. It is also important to remember that young
predominately saturated fats such as butter,
It is also important to remember that young
drinks, vitamin waters and soft drink. energyand
energy sportsdrinks.
andsports drinks.
To achieve and maintain a healthy weight, be
and sports drinks.
and sports drinks. cream, cooking margarine, coconut and palm
drinks and cordials, fruit drinks, vitamin waters,
teach your child healthy
like cordial, energy drinks, sports drinks, fruit drinks and cordials, fruit drinks, vitamin waters,
physically active and choose amounts of nutritious
• Sugar-sweetened cordials, soft drinks
• Sugar-sweetened cordials, soft drinks oil with foods which contain predominately
sugars such as confectionary, sugar-sweetened soft
sugars such as confectionary, sugar-sweetened soft
• Drink plenty of water instead of sugary drinks
food and drinks to meet your energy needs. polyunsaturated and monounsaturated fats such
habits For a healthy liFe • Cream and butter
• Cream and butter Limitintake
c.c. Limit offoods
intakeof anddrinks
foodsand containingadded
drinkscontaining added
as oils, spreads, nut butters/pastes and avocado.
• Children and adolescents should eat sufficient
• Eat mainly wholegrain cereal foods and breads. • • Do not add salt to foods in cooking or at the table.
• Crisps and other fatty and/or salty snacks
• Do not add salt to foods in cooking or at the table.
• Low fat diets are not suitable for children under the
Crisps and other fatty and/or salty snacks
and cheese (once they are 2 years or older). nutritious foods to grow and develop normally. similarfoods.
amongsimilar
among
age of 2 years.
fried foods foods.
They should be physically active every day and
fried foods
• Enjoy reduced fat varieties of milk, yoghurt • • Read labels to choose lower sodium options
Read labels to choose lower sodium options
• Commercial burgers, hot chips, and
•
b. Limit intake of foods and drinks containing added salt.
their growth should be checked regularly.
Commercial burgers, hot chips, and
vegetables and fruit that are in season. b. intakeofoffoods
Limitintake
b. Limit drinkscontaining
anddrinks
foodsand addedsalt.
containingadded salt.
• Meat pies and other pastries • Read labels to choose lower sodium options
• Meat pies and other pastries
Guideline 2:
• Provide a variety of types and colours of fresh age of 2 years.
among similar foods.
age of 2 years.
• Ice-cream, confectionery and chocolate
• Ice-cream, confectionery and chocolate • • Low fat diets are not suitable for children under the
Low fat diets are not suitable for children under the
occasions.
Enjoy a wide variety of nutritious foods from these five
• Processed meats and sausages
• Processed meats and sausages • Do not add salt to foods in cooking or at the table.
as oils,spreads,
asoils, nutbutters/pastes
spreads,nut andavocado.
butters/pastesand avocado.
c. Limit intake of foods and drinks containing added
• Save discretionary choices for special
food groups every day:
• Sweet biscuits, cakes and desserts
• Sweet biscuits, cakes and desserts polyunsaturatedand
polyunsaturated andmonounsaturated fatssuch
monounsaturatedfats such
from the Five Food Groups. • Plenty of vegetables of different types and colours, sugars such as confectionary, sugar-sweetened soft
oil with foods which contain predominately
oil with foods which contain predominately
of discretionary
Examples of
Examples choices include:
discretionary choices
drinks and cordials, fruit drinks, vitamin waters,
include:
• Choose ‘everyday foods’ for home and school and legumes/beans cream,cooking
cream, margarine,coconut
cookingmargarine, andpalm
coconutand palm
• Fruit
small amounts.
in small
in amounts. energy and sports drinks.
predominately saturated fats such asbutter,
predominately saturated fats such as butter,
You can help by teaching your whole family to:
• Grain (cereal) foods, mostly wholegrain and/or high
should be
they should eaten only
be eaten sometimes and
only sometimes
they and • • Replace high fat foods which contain
Replace high fat foods which contain
choices as they get older. cereal fibre varieties, such as breads, cereals, rice, pasta,
sugars, added
sugars, salt, or
added salt, alcohol. IfIf chosen,
or alcohol. chosen, Guideline 4:
potatochips,
potato crispsand
chips,crisps savourysnacks.
othersavoury
andother snacks.
noodles, polenta, couscous, oats, quinoa and barley
high in
are high kilojoules, saturated
in kilojoules, fat, added
saturated fat,
are
Encourage, support and promote breastfeeding.
are more likely to make their own healthy added meats, commercial burgers, pizza, friedfoods,
meats, commercial burgers, pizza, fried foods,
of our dietary patterns. Discretionary foods
of our dietary patterns. Discretionary
• Lean meats and poultry, fish, eggs, tofu, nuts and
nutritious foods from the Five Food Groups foods manybiscuits,
many cakes,pastries,
biscuits,cakes, pies,processed
pastries,pies, processed
they are
they not an
are not essential or
an essential necessary part
or necessary
seeds, and legumes/beans
Guideline 5:
grow up in families that enjoy a variety of part Limitintake
a.a. Limit foodshigh
offoods
intakeof saturatedfat
highininsaturated suchas
fatsuch as
Childhood is a time of learning. Children who ‘Discretionary choices’
‘Discretionary are called
choices’ are that because
called that because
• Milk, yoghurt, cheese and/or their alternatives, mostly saturatedfat,
saturated addedsalt,
fat,added andalcohol.
sugarsand
addedsugars
salt,added alcohol.
Care for your food; prepare and store it safely.
reduced fat (reduced fat milks are not suitable for Limit intakeof
Limitintake foodscontaining
offoods containing
children under the age of 2 years) Guideline3:3:
Guideline
encouraGinG healthy habits Foods to limit:
Foodsto discretionary choices
limit: discretionary
And drink plenty of water. choices
65g 80g 100g 2 1 65g cooked lean meats such as beef, lamb, veal, pork, goat or
kangaroo (about 90–100g raw)*
large cup
Serves per day 80g cooked lean poultry such as chicken or turkey (100g raw)
100g cooked fish fillet (about 115g raw weight) or one small can of fish
2–3 4–8 9–11 12–13 14–18
2 large (120g) eggs
years years years years years
1 cup (150g) cooked or canned legumes/beans such as lentils, chick peas or
split peas (preferably with no added salt)
Boys 1 1½ 2½ 2½ 2½
Lean meats and poultry, fish, eggs, tofu, nuts and 170g tofu
30g nuts, seeds, peanut or almond butter or tahini or other nut or
seeds, and legumes/beans Girls 1 1½ 2½ 2½ 2½ seed paste (no added salt)
*weekly limit of 455g
along with the ‘serves per day’, to work out the total amount of
Wheat flakes
Red lentils Chickpeas type 2 diabetes, obesity and some cancers. Your child food required from each of the Five Food Groups. ‘Portion size’
may also feel better, look better, enjoy life more and is the amount your child actually eats and this will depend on
live longer! what their energy needs are. Some children’s portion sizes are
smaller than the ‘serve size’ and some are larger. Children may
Red kidney
The amount of food your child will need from the eat smaller amounts more often if they choose.
Five Food Groups depends on their age, gender,
beans
Lentils
Mixed nuts
Chickpeas
height, weight and physical activity levels. For example,
a 3-year-old boy requires 1 serve of fruit a day, but HOW MANY SERVES A DAY?
Fruit an 11-year-old boy needs 2 serves of fruit a day.
A 9-year-old girl needs 4 serves of grain (cereal) Children rarely eat exactly the same way each day and it is
Lean meats and
poultry, fish, eggs,
tofu, nuts and seeds
foods a day, and a 14-year-old girl needs 7 serves a common to have a little more on some days than others.
and legumes/beans Milk, yoghurt, cheese
and/or
alternatives, mostly reduc
ed fat day. Children who are taller, more physically active or However, on average, the total of their portion sizes should
in small amounts
in the higher end of their age band (and not overweight end up being similar to the number of serves they need each day.
Only sometimes and
Use small amounts
or obese) may be able to have additional serves of the
Five Food Groups or unsaturated spreads and oils or If your child eats portions that are smaller than the ‘serve size’ they
discretionary choices. will need to eat from the Food Groups more often. If your child’s
portion size is larger than the ‘serve size’, then they will need to
For further information go to www.eatforhealth.gov.au. eat from the Food Groups less often.