Common deficiencies

Vitamins A and C: About 1 per cent of children do not get adequate vitamin A and C - both are antioxidants that are important for reducing oxidative damage in the body.

Over time, inadequate antioxidants can mean free radicals damage cells and may lead to such health problems as heart disease, diabetes and cancer. Boost your children's vitamin C and A intake by making sure they eat their fruit and vegetables each day.

Calcium: As kids grow older, the likelihood of them not  meeting their calcium requirements increases. 11 per cent of kids aged 4-8 years are not getting enough calcium. Adequate calcium is important in childhood and adolescence in order to optimise bone growth and strength.

Iodine: Iodine intake in children from 4-8 years appears to be the same as for toddlers: 7 per cent of 4 -8  year olds are not getting enough iodine. Inadequate iodine can lead to poor school performance and reduced intellectual ability. Fish and seafood are the best source of iodine, but milk, yoghurt, non-filtered water and some vegetables also contain small amounts.

 

An ideal food day

According to the Australian Guide to Healthy Eating, the following is the recommended number of serves and serving sizes for kids aged 4-8 years of age.

Fruit: 1 - 2 serves (1 serve = 1 piece of fruit, 1.5 tbsp sultanas, 125ml fruit juice, 1 cup diced fruit)

Vegetables:  2 - 4 serves (1 serve = 1/2 cup of cooked vegetables, 1 cup salad, 1 medium potatoe)

Bread and cereals: 3-4 serves (1 serve = 2 slices of bread, 1.20 cup breakfast cereal, 1 cup porridge, 1 cup cooked pasta or rice)

Meat and meat alternatives: 1/2 - 1 serve (1 serve = 65 - 100g of cooked meat/ chicken, 80 - 120g cooked fish, 2 small eggs, 1/2 cup cooked legumes)

Dairy products: 2-3 serves (1 serve = 250ml milk, 200g tub yoghurt, 40g cheese)

 

MEAL                                        FOOD
Breakfast                                3/4 cup cereal with 150ml reduced-fat milk,1 slice toast with reduced-fat margarine and honey

Snack                                     banana, wholegrain cracker with peanut butter

Lunch                                     reduced-fat, cheese and Vegemite sandwich, carrot and                                         celery sticks and 125ml juice

Snack                                    200ml reduced-fat milk with 1 small fruit and brain muffin
Dinner                                    1 skinless drumstick, 1/2 cup mashed potato, 1/4 cup                                             pumpkin, 1/4 cup peas.
Snack                                    tub of reduced fat yoghurt.


Good snacks for toddlers


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