FINDING THE BALANCE IN YOUR CHILDS DIET
Your child’s energy and nutrient needs will vary depending on factors such as their gender, age, body size and activity levels. The Department of Health’s Food Pyramid provides general healthy eating guidance for adults and children over the age of five years. Following these guidelines can help your child get the right balance of nutrients that they need to stay healthy.
The Food Pyramid guidelines recommend 3 servings from the ‘milk, yogurt and cheese’ food group each day, increasing to 5 daily servings for those aged 9-18 years Milk is a natural source of nutrients... Calcium Phosphorus Iodine Protein Potassium Vitamin B2 Vitamin B12 Dairy foods are perfect for use in a wide range of cooked and baked dishes and across many meal time and snacking occasions.
The Food Pyramid categorises food into six groups depending on the main nutrients they contain and gives guidelines on the number of servings to be eaten daily from each group. Remember, it is important that your child eats according to their own growth, appetite, age and lifestyle. It is advised to choose a variety of foods from the bottom four shelves of the Food Pyramid every day for a good range of vitamins and minerals. Key recommendations from each food group are outlined below:
Bread, cereals, potatoes, pasta and rice
These foods are good energy and wholegrain providers. Six or more servings are recommended per day. In general, those aged 5-13 years need smaller or fewer servings; boys need more and so do active children. Choose high-fibre varieties of these foods often. Examples of one serving: 1 thin slice of bread; 2 breakfast cereal wheat or oat biscuits; 3 dessertspoons (dsp) of dry porridge oats or muesli; 4 dsp of flake-type breakfast cereal; 3 dsp of cooked pasta, rice or noodles; 1 medium or 2 small potatoes.
Fruit and vegetables
Fruit and vegetables provide fibre, vitamins and minerals. Choose five or more servings per day and aim for a variety of coloured fruit and vegetables. No matter how many servings of fruit juices or smoothies taken, only one counts towards ‘5-a-day’. Examples of one serving: 1 medium-sized fruit (e.g. apple, orange, pear or banana); 2 small fruits (e.g. plums, kiwis, mandarins); 10-12 grapes or berries; 4 dsp of cooked vegetables – fresh or frozen; 1 bowl of salad – lettuce, tomato, cucumber. 4 4 5
Milk, yogurt and cheese
Milk, yogurt and cheese contain a number of nutrients, most notably calcium. Three servings from this food group are recommended for children aged 5-8 years. Five servings are recommended for those aged 9-18 years due to the importance of calcium during this life stage. Low-fat varieties are encouraged. Examples of one serving: 1 glass of milk (200ml); 1 carton of yogurt (125ml); 1 yogurt drink (200ml); 1 matchbox size piece (25g) of hard or semi-hard cheese such as cheddar or edam; 50g soft cheese such as brie or camembert.
Meat, poultry, fish, eggs, beans and nuts
Foods from this group are noted for their protein content. Aim for two servings daily. Choose lean cuts of meat and limit processed meat (e.g. sausages, luncheon meats) as these are usually high in salt and fat. Aim to have fish at least twice a week and oily fish (e.g. salmon, mackerel) at least once a week. Examples of one serving: 50-75g cooked (100g or size of a pack of cards uncooked) lean beef, pork, mince or poultry (e.g. chicken, turkey); 100g cooked fish; 6 dsp of peas, beans or lentils; 2 eggs; 40g plain, unsalted nuts.
Reduced-fat spreads and oils
Spreads and oils can contain essential fats but are only needed in small amounts. Choose low-fat and reduced-fat spreads and opt for oils such as olive or rapeseed. As well as the two servings per day recommended, up to one teaspoon (tsp) per person of oil can be added in cooking. Examples of one serving: 1 heaped tsp or 1 mini-pack of low-fat/reducedfat spread to cover 2 slices of bread; 1 heaped tsp of full-fat spread to cover 3 slices of bread.
Foods and drinks high in fat, sugar and salt
Foods from this group are not essential for health. These foods should be limited to no more than once a day and, ideally, not eaten every day.