How Much do Children Need?
How many serves of the five different food groups children need each day depends on their body size, physical activity levels and stage of growth, but the following table provides a desirable average. Note that these serves are a general recommendation only to meet the minimum nutrient intakes. For better health a higher intake of the fruit and vegetable groups is recommended (two and five serves per day respectively).
| Food group | No. of serves | ||
|---|---|---|---|
| 5-7 years | 8-11 years | 12-18 years | |
| Breads and cereals | 5-7 | 6-9 | 5-11 |
| Vegetables and legumes | 2 | 3 | 3 |
| Fruit | 1 | 1 | 3 |
| Dairy (milk, yoghurt, cheese and alternatives) | 2 | 2 | 3 |
| Lean meat, fish, poultry, nuts and legumes | 1/2 | 1 | 1 |
| ‘Extra’ foods (for example cakes, biscuits, pies, soft drinks, lollies) | 1-2 | 1-2 | 1-3 |
Dietary Guidelines for Children and Adolescents in Australia, National Health and Medical Research Council, Australian Government Department of Health and Ageing
The food a child eats during school hours can contribute significantly to the recommended intake.
What is a serve?
| Food Group | What is a serve? |
|---|---|
| Breads and cereals | 1 cup cereal flakes, 1/2 cup muesli, 1 cup porridge, 2 slices bread, 1 medium bread roll, 1 cup cooked pasta, rice or noodles |
| Vegetables and legumes | 1 medium potato, 1/2 medium sweet potato, 1/2 cup green leafy vegetables, 1/2 cup broad beans, lentils, peas, corn, celery, mushrooms, zucchini, tomato, swede, etc, 1 cup lettuce or salad vegetables |
| Fruit | 1 piece medium fruit, 2 pieces smaller fruit (for example, apricots, plums, kiwifruit), 1/4 medium melon, 20 grapes or cherries, 8 strawberries, 1 & 1/2 tablespoons sultanas, 4 dried apricots, 1/4 cup fruit juice |
| Dairy (milk yoghurt, cheese and alternatives) | 250 ml milk, 1/2 cup evaporated milk, 40 g (2 slices cheese), 250 ml (1 cup) custard, 200 g tub yoghurt or alternatives: 1 cup calcium-fortified soy drink, 1/2 cup pink salmon with bones |
| Lean meat, fish, poultry, nuts and legumes | 65–100 g cooked meat/chicken (for example, 1/2 cup mince, 2 slices roast meat), 80–120 g cooked fish or alternatives, 2 small eggs, 1/3 cup cooked dried beans, lentils, chickpeas, split peas or canned beans, 1/3 cup peanuts/almonds* |
| ‘Extra’ foods (for example cakes, biscuits, pies, soft drinks, lollies) |
3–4 sweet biscuits, 1 medium slice of cake, 1 bun, half a chocolate bar, 30 g potato crisps, 1 can soft drink, 2 glasses cordial, 60 g jam/honey, 2 scoops ice-cream, slice pizza = 2 extras, 1 meat pie/pasty = 3 extras |
*Food allergies are the most common triggers for anaphylaxis (severe allergic reactions) in children. Eight foods cause 90 per cent of food allergies: peanuts, cow’s milk, egg, wheat, soybean, tree nuts (for example, cashew), fish and shellfish. Schools should be aware of the risk of hidden allergens. Check your school’s policy regarding students with severe allergies.