Did you notice the foods that are not on the Guide?
Lollies, chocolates, soft drinks, cakes, chips and the like do not fit into the food groups. That’s because, as tempting as they are, children and teens (and adults as well!) don’t actually need them.
These ‘extra’ foods, sitting in the bottom corner of the Guide, should only be eaten sometimes and even then, only in small amounts.
How much of each food group?
Every child is different, and the amount of each of the food groups they’ll need will depend on age, body size and activity level, but there are recommendations for how many serves of each food group children and teens normally need.
Encourage them to eat more fruit and vegetables
Getting kids to eat more fruit and vegetables every day can sometimes be a struggle. However, research shows that they’re more likely to tuck into these healthy foods if they’re available, ready to eat and their parents are enjoying them.
We can also involve our kids in growing, buying and preparing different foods. This can help them taste and enjoy a bigger range of foods, including fruits and vegetables.
Eating a rainbow of coloured fruits and vegetables
Eat a rainbow is a concept that aims to increase young children's fruit and vegetable intake. It includes a range of activities encouraging children to talk about and taste a variety of fruit and vegetables.
The life of a teenager is full of change. As well as physical changes, there are changes in fashion, attitude, interests, income and even tastes.
So it’s not surprising that their eating habits may change as well – sometimes for the better, sometimes for the worse – and may include dieting, skipping meals, filling up on take-away food or, if your lucky, taking up cooking as a serious hobby.
“I want, I want, I want!” tips for resisting pester power
Children see huge amounts of advertising for unhealthy food and drinks, on television, the internet, social media and sometimes even through promotions at schools or sports. By encouraging unhealthy eating, this advertising can affect kids’ health – now and later in life.
Try these tips to resist pester power:
when you say ‘no’, mean it and explain to your child why they can’t have the item, for example, “It’s too expensive,” or “You bought something else recently”
acknowledge how much they want it: “Yes, that does look nice”, while preparing them for disappointment: “But you know you probably won’t be able to have that because…”
keep ‘treats’ for special occasions
give your kids extra attention while shopping, as this can cut down on them asking for things. For example, ask them to help you with spotting items that are on the shopping list
limit children’s small-screen time (including tv, internet and computer games) to less than two hours a day
tape their favourite shows and fast-forward through the ads
choose tv programs that advertise lower amounts of junk food advertising. Use the Cancer Council’s Fat Free TV guide to find out what your kids are seeing on TV and to help you make healthier viewing choices
avoiding eating junk food yourself
visit Junkbusters or Parents Jury and have your say, if you are worried about junk food advertising to children.
Many efforts are being made nationally and within South Australia to look at the issue of food advertising to children.
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