Nutritional requirements

Food and good nutrition is so important for children.

What a child eats impacts their growth and development. Establishing good eating habits are the building blocks for a child’s attitude and association to food later in life.

Children learn behaviours, attitudes, knowledge and skills in childhood that will set them up for their life association with food.

Ensuring that a child’s diet is sufficient can be challenging. Given the link between a child’s connection with food and their early years it is key to provide appropriate amounts of a variety of nutritional foods. Just as important it to provide these foods in a relaxed, supportive environment that promotes life long healthy eating practices.

Children need to eat a certain number and quantity of foods each day to provide them with their nutritional requirements for growth and development.

The amount of calories a child eats a day it is quite variable as it depends upon the age, weight, sex, height as well as the amount of activity they do.

Nutritional requirements for Vitamins A and C, Iron and Calcium are clearly defined recommendations for children.

Be mindful that babies under 12 months are still having food introduced therefore, are no specific recommendations for this age group.

Generally those under 6 months will be obtaining their nutrients from breast or formula milk.

Once a baby starts on solids it is important to be aware of and follow as best as possible the dietary guidelines.

The best way to determine healthy eating and the best foods is to follow the Healthy Food Pyramid and follow the Dietary Guidelines.

• Eating dairy. including milk, cheese, yoghurt into a diet.
• Eating plenty of fresh fruit and vegetables.
• Eating cereals, preferably wholegrain cereals such as breads, pasta, noodles, etc.
• Drinking plenty of water (4-5 glasses a day for children). Children do not need sugary drinks.
• Eating lean meat, poultry and fish.
• Limit the intake of salt, sugars, fats.
• A child’s serve is about ½ the serve of an adults.
• Limit the amount of biscuits, chocolates, lollies, crumbed or battered or fried foods/meats, potato chips, pies, pastries, etc.

                                      1-3 years                                                                                                                                            4-7 years

                Protein                                                        Iron                                                     Calcium                                             Sodium