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What is a Balanced Diet for Healthy Kids?

The  Dietary Guidelines for All Australians recommends that for best health, children should “enjoy a wide variety of nutritious foods”.  This means eating different food types, as shown by The Australian Guide to Healthy Eating (AGHE), to obtain all the required nutrients without excess energy (kilojoule) intake. 

Variety also refers to choosing a range of foods from within each food group, particularly from the plant-based food groups (Fruit, Vegetables and Legumes and Breads and Cereals). Our 'What is a Balanced Diet for Children?' Fact Sheet, provides printable tips and advice. Scroll down to see more information now.

The Australian Guide to Healthy Eating

The AGHE is a guide to the amounts and types of foods that are necessary to get enough of the nutrients needed for good health and wellbeing. 

The AGHE is divided into five food groups that provide important nutrients the body needs.  These are referred to as ‘everyday’ foods and are:

• Grains (cereals): Breads, cereals, rice, pasta, cous cous, polenta, quinoa, barley and noodles;
• Vegetables and legumes;
• Fruit;
• Milk, yoghurt and cheese (and alternatives) ; and
• Meat, fish, poultry, eggs, nuts and legumes.

In addition, ‘extra foods’ are the other foods that don’t fit into the above food groups because they have limited nutritional benefit. Oils and margarine should be eaten in small amounts and confectionery, soft drinks, hot chips and crisps should be eaten only ‘occasionally’.

It is also important that plenty of water is consumed as part of a balanced diet.  

The following outlines the importance of each of the food groups, the recommended serves per day for each group and what constitutes a standard serving size.

Fruit, Vegetables and Legumes (fruit and vegetables)

Why is it important for children to eat fruit and vegetables?
Fruit and vegetables are good sources of fibre, vitamins and minerals and antioxidants. 

A diet high in fruit and vegetables also helps:

• Prevent vitamin deficiencies
• Prevent obesity
• Prevent constipation and other bowel disorders
• Reduce blood pressure
• Reduce cholesterol levels
• Improve blood glucose control 

Fruit, vegetables and legumes are full of phytochemicals, which can:

• Help prevent cancer and slow cancer growth
• Protect against cardiovascular disease
• Protect against type 2 diabetes
• Protect against cataracts
• Protect against macular degeneration

Therefore, it is important to start with good eating habits during childhood as a way of reducing the risk of diet-related diseases in adulthood.

How many serves of fruit and vegetables do children need to eat?

The amount children should eat depends on their age, appetite and activity level. Try to offer a variety of fruits and vegetables as different coloured fruits and vegetables provide different phytochemicals and antioxidants.

The recommended daily serves of fruit and vegetables for children and adolescents is shown in the table below:

Serve sizes for fruit and veg
A serve of fruit is:

• 1 medium piece (eg apple, banana, pear, orange)
• 2 small pieces (eg apricots, plums, kiwifruit)
• 1 cup diced pieces or canned fruit
• 1.5 tablespoons dried fruit (eg 4 apricot halves)

A serve of vegetables is:

• ½ cup cooked vegetables
• ½ cup cooked legumes or lentils
• 1 cup salad vegetables
• 1 medium potato

Breads, Cereals, Rice, Pasta and Noodles (breads and cereals)

Why is it important for children to eat breads and cereals?
Breads and cereals are good sources of fibre, carbohydrates, protein and a wide range of vitamins and minerals.  Most importantly, this group should form the main source of energy (kilojoules) in the diet.

How many serves of breads and cereals do children need to eat?
For children, offer a variety of types of breads and cereals each day eg rice, oats, wheat and corn.  Try to include wholegrain products.

The recommended daily serves of breads and cereals for children and adolescents is shown in the table below. It should be noted that the number of serves varies according to activity levels, age and appetite.

Serve sizes for breads and cereals
A serve of breads and cereals is:

• 2 slices of sandwich bread
• 1 medium bread roll
• 1 cup cooked rice, pasta or noodles
• 1 cup porridge
• 1 1/3 cups breakfast cereal flakes
• ½ cup muesli

Meat, Fish, Poultry, Eggs, Nuts and Legumes (meats and alternatives)

Why is it important for children to eat meats and alternatives?
Meats and alternatives are an excellent source of protein, iron, zinc and B group vitamins. 

How many serves of meats and alternatives do children need to eat?
Offer a variety of types of meats and alternatives each week, with a focus on lower fat products and using healthy cooking methods such as trimming fat off, grilling, steaming and baking on a rack.  If red meat is not eaten 3-4 times a week extra high iron replacement foods such as fortified breakfast cereals, legumes or green leafy vegetables will be needed. This is especially necessary for girls, vegetarians and athletes.

The recommended daily serves of meats and alternatives for children and adolescents is shown in the table below. It should be noted that the number of serves varies according to activity levels, age and appetite.

Serve sizes for meats and alternatives
A serve of meats and alternatives is:

• 65-100g cooked meat or chicken (eg ½ cup mince, 2 small chops)
• ½ cup cooked dried beans, canned beans, lentils or peas
• 80-120g cooked fish fillet
• 2 small eggs
• 1/3 cup nuts
• ¼ cup seeds

Milk, yoghurt and cheese (dairy foods and alternatives)

Why is it important for children to eat dairy foods?
Dairy foods are an excellent source of calcium which builds strong bones.  They are also a good source of protein and B group vitamins.

How many serves of dairy foods do children need to eat?
Children should eat a variety of types of dairy foods each day. It is recommended that children over the age of 2 years eat reduced fat varieties of dairy foods.

If children do not enjoy dairy foods or are lactose intolerant it is important they eat other foods which provide a good source of calcium.  Such foods include calcium fortified soy products (eg soy milk), fish with edible bones, green leafy vegetables, nuts and seeds.

The recommended daily serves of dairy foods for children and adolescents is shown in the table below. It should be noted that the number of serves varies according to activity levels, age and appetite.

Serve sizes for dairy foods
A serve of dairy foods is:

• 1 cup milk or custard
• 40g (2 slices) cheese
• 200g (small tub) yoghurt

Water

Why is it important for children to drink water?
The DGCA recommend that children should choose water as a drink.  Water is an essential nutrient for life and is part of almost every tissue and process in the body, including the elimination of waste products and maintenance of the body’s temperature.

Any fluid that is drunk during the day is part of a child’s fluid intake. The fluid recommendations for children are outlined below.

How much fluid do children need to drink?
The amount of fluid children need depends on their activity levels and the weather. Generally, children should drink the following amounts of fluid:

  N.B: A glass is 250mL
 
Fluid intake should be increased during physical activity, when the weather is hot and/or very humid. Water is the best drink for children as it provides the body’s fluid needs without contributing any energy (kilojoules). Tap water is the ideal choice as it contains fluoride for strong teeth.

A note on ‘extra’ foods (‘sometimes’ foods)

Margarines and oils fall within the extra category in the AGHE, however the body needs some fats and oils in the diet to provide the essential fatty acids (fats the body can’t make) and fat soluble vitamins the body requires.  Therefore, the “good” oils and margarines (poly- and monounsaturated margarines and oils such as canola, olive and sunflower) are an important part of a child’s diet.

Some other foods don’t fit into the five food groups, for example biscuits, cakes, desserts, pastries, fried and takeaway foods, soft drinks and confectionary.  These are known as ‘extra’ or ‘sometimes’ foods.

These foods are not needed to provide nutrients for normal growth and development, and they often contain too much fat, sugars (and therefore energy) and/or salt.  These foods can add to the enjoyment of eating a balanced diet, but should only be eaten sometimes and in small amounts. 

These foods are located outside the Healthy Eating Plate.  It is important that the recommended serves of fruits, vegetables, breads and cereals, meats and alternatives and dairy foods are eaten each day to provide the nutrients children need for normal growth, development and health.  If these foods are replaced by sometimes foods, children will miss out on important nutrients.

Source: Commonwealth of Australia, 1998. The Australian Guide to Healthy Eating, Australia Government Department of Health and Ageing.