Kate Morland, Nutritionist
Guidelines on healthy eating for kids have been developed by the Ministry of Health and to make it easier for you, we’ve simplified them with a few suggestions.
We’re bombarded with information on ‘what to eat’ and ‘what not to eat’, and ‘how much’ etc. This advice can be useless at times unless we have some guidelines around what exactly is a serving size, or what foods fall into which categories. Knowing what and how much to feed your kids will depend on so many individual factors such as likes and dislikes, but here are a few examples to start the ball rolling. The Ministry of Health has done an excellent job in creating guidelines for healthy eating (1). Here are some practical tips to help you achieve their recommendations:
Choose 2 serves of fruit & 3 serves of veggies each day! 1 serve = 1 medium sized, ½ cup canned or cooked, 1 cup salad
Choose 4-6 serves each day 1 serve = 1 cup cereal, 1 slice bread, 1 cup cooked rice, pasta or noodles, 1 muffin, ½ cup porridge
Choose at least 1 serve each day 1 serve = ¾ cup canned beans, mince or casserole, 2 slices meat, 1 egg, 100g steak, 1 fillet fish
Choose 2-3 servings each day 1 serve = 1 glass milk, 1 pottle yoghurt or 2 slices cheese