The Australian guide to healthy eating

Choose Wholegrain or wholemeal for extra fibre Fresh, frozen, canned or dried more veg than fruit

Lean meats, nuts, eggs and legumes

Choose foods with: low saturated fat moderate total fat reduced salt moderate sugars (and foods containing added sugar)

Reduced fat varieties for children over 2 years of age

Care

Childrens Nutrition Requirements in

1 main meal + 1 snack

N um ber of m eal s and snacks

<8

1 main meal + 2 snacks

>8 1 main meal +

2 snacks + 1 more main meal or snack

N um ber of serves of veget abl es N um ber of serves of f rui t N um ber of serves of dai ry N um ber of serves of m eat or m eat al t ernat i ves N um ber of serves of breads, cereal s, ri ce and past a

1- 2 1 2 1 2- 3

2- 4 1 3 1 2- 4

3- 5 1 3 1 3- 5

Healthy Lunchboxes

Healthy Snacks
Fruit
Fruit salads Fruit puree

Bread
Corn & rice cakes Piklets

Vegetables
Veggie stickscelery, capsicum, carrot cucumber with hommous dip or ricotta cheese Muffin pizzas with veggie toppings Hard boiled eggs

Dairy
Low fat yoghurt Milk poppers

Dried fruit

Plain rice crackers and low fat cheese

Low fat custard Cheese sticks Fruche

Diet jelly with fruit Rice desserts pieces Frozen fruit Fruit canned in natural juice Fruit kebabs Weetbix with spread Vita wheat's, vegemite and cheese Pretzels

Nuts and seeds Popcorn (no butter)