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Healthy foods for children aged 1–4 years
16
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Breastfeeding is good
for your baby up to
2 years of age or older
but you need to give
them solids too.
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Children will copy what you do, so if you eat healthy food and drink plenty of water, so will your children.
By the time your child is 1 year old, they should be eating the same foods as the rest of the family.
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Feeding small children Children have small stomachs. They need to eat about 3 small meals and 2–3 snacks a day.
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•Givesmallchildrenplentyoftimetoeat.•Letyourchilddecidehowmuchtheywanttoeat.•Offerhealthyfoods–vegetables,fruits,leanmeat,
fish(checkforbones),breads,cereals,rice,pastaanddairyfoods.
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•Offerfoodthatyourchildcaneasilypickupandeat.•Takehealthyfoodwithyouwhenyougoout–
likesandwichesorfruit.•Offeryourchildmilkorwateraftertheyeattheirfood.
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Some foods are not good for children.•Foodslikesausagerolls,meatpies,chickennuggets
andkabanashavetoomuchfatandsaltandnotenoughleanmeat.
•Otherjunkfoodsarecakes,biscuits,potatochipsandhotchips.Thesefoodsarenotgoodtokeepyourchildhealthyandgrowingwell.
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Children may refuse to eat Childrenmayrefusetoeatwhenthey:
•havetoomuchfoodontheirplate;•havefilledupondrinksand/orjunkfood;
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•wanttofeedthemselves;•aretootired;•don’tfeelwell.
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Trying new foodsYourchildmayneedtotryanewfoodafewtimesbeforetheyeatit.Iftheydon’tlikeitthefirsttime,tryagainlater.
Offer a new food:
•withafoodthatyourchildalreadyenjoyseating;•whenotherchildrenandadultsareeatingthatfood.
Yourchildmaybetemptedtotryit.
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Fussy eating•Childrencansometimesonlywanttoeat1typeoffood.
Bepatient–childrenusuallydon’tletthemselvesstarve.
•Keepofferingyourchildhealthyfoodandtheywilleventuallyeatit.
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Things to avoid•Don’tforceyourchildtoeat.•Don’tgiveyourchilddrinksorsnacksbeforeameal.
•Don’tfeedyourchildjunkfoodsandsweetdrinks.
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•Don’tbribeyourchildwithjunkfoodsorsweetdrinks.
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•Childrenunder4yearsoldcanchokeonsmallhardpiecesoffood.
•Don’tgiveyourchildfoodsthatareeasytochokeon–likenuts,popcorn,sausageskinorlollies.
•Don’tleaveyourchildalonewhentheyareeating–theycaneasilychoke.
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Look after your child’s teethAvoid:
•sweet,stickyfoods,thesecancausetoothrot;
•sugarydrinkscancausetoothrottoo.
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Some healthy food ideas for children aged 1–4 yearsIdeas for breakfast
•Porridge•Lowsugarcerealslikewheat
biscuitswithmilkandfruit•Toastedcheesefingers•Aboiledeggandtoast
fingers/poachedeggontoast•Bakedbeansontoast
•Toastwithsmoothpeanutbutter
•ToastwithVegemite•Fish(checkforbones),
riceandvegetables(bakedorbarbecuedfishisbetterthanfried)
Healthy snacks
•Freshfruit–apples,bananasororangesorwhateverfruitischeapandinseason
•Cookedcarrotsticksorcut-upcucumber
•Yoghurt•Cheese•Crackerswithcheese
orsmoothpeanutbutter•Smoothpeanutbutter
sandwiches–usebrownbread,notwhiteallthetime
•Aboiledegg•Tinnedravioli•Tinnedspaghetti•Asmallpieceofchicken
(noskin)•Leftoverdinner(casseroles,
stews,pastawithmincedmeat,bakedvegetables)
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Ideas for lunch and dinner
•Fish(checkforbones,bakedorbarbecuedfishisbetterthanfried)
•Fishsoupwithvegetablesandrice•Meatandvegetablestewwithrice•Meat,mashedpotatoandvegetables•Pastawithpeas,cornandtinnedtuna•Stirfriedmeatandvegetableswithnoodles•Rissoles,vegetablesandrice•Spaghettiandmincemadewithtinnedtomatoes•Stewed,roastedorbarbecuedbush
meatswithvegetablesandrice
Use lots of different
coloured vegetables like
carrots, pumpkin, cabbage,
tomatoes, green beans,
broccoli, caulif lower and
chinese cabbage.
Fresh, frozen and tinned vegetables are all good to use. Add vegetables when you are cooking.
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Drinks for children•Makesureyourchilddrinksplentyofwaterduringtheday.•Childrenneednomorethan2cupsofmilkaday.•Teachyourchildtodrinkfromacup.
Choking•Childrenundertheageof4yearscanchokeonsmall
piecesoffood.•Donotgivewholenuts,wholegrapes,popcorn,lollies,
rawcarrotsorapple.
Drinks are an important part of your child’s diet.
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The whole family needs to have healthy food and drinks.
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For more information contact your local health worker
This document is licensed under a Creative Commons Attribution 2.5 Australia licence. To view a copy of this licence, visit http://creativecommons.org/licenses/by/2.5/au.
© State of Queensland (Queensland Health) 2011 In essence, you are free to copy, communicate and adapt the work,
as long as you attribute Queensland Health.
Children will copy
what you do, so if you
eat and drink healthy
so will your children.