Healthy eating for young children

Healthy eating is essential for the growth and development of your child. Establishing good eating habits from an early age supports their education, concentration, and behaviour, while also reducing sick days and promoting overall happiness at home and preschool. It is never too early to start building a foundation for lifelong health!

The Importance of Breakfast

Breakfast is the most important meal of the day, providing the energy children need to focus and learn. Ensure your child has something nutritious before heading to preschool. Quick and easy breakfast ideas include:

• Low-sugar cereal with milk and fresh fruit
• Yoghurt with a banana
• Toast with Vegemite or smashed avocado
• A smoothie with milk, fruit, and oats

Always offer fluids at breakfast and throughout the day. Water is the best option, while milk supports strong bones and healthy teeth. If offering juice, dilute it with three parts water to one part juice to reduce sugar intake.

Packing a Healthy Lunch

Planning your child's lunch the night before can make busy mornings smoother. A visually appealing, fresh, and colourful lunch is more likely to be eaten. Bento-style lunchboxes with separate compartments help keep food intact and looking great.

Essential lunchbox items:

• A watertight, chilled water bottle for hydration throughout the day, especially in warm weather.
• Wholemeal or white sandwiches cut into small triangles, dinner rolls, or wraps filled with:
  • Cheese, mashed egg, avocado, lean meats, chicken, tinned fish, mince, falafel, or hummus.
  • Cold pizza slices with cheese and vegetable toppings.
  • Sushi (kept refrigerated).
• Freshly cut vegetables kept separate for easy snacking:
  • Carrot sticks, celery, peppers, baby tomatoes, cucumber slices.
• Easy-to-eat fruits:
  • Banana, pears, mandarins, melon slices, grapes, apple slices (sprinkled with lemon juice to prevent browning), kiwifruit, pineapple.

Snacks and Dairy Options

Include healthy dairy-based snacks such as:

• Cheese slices or cubes with wholemeal crackers.
• Small pouches of yoghurt.
• Healthy baby muffins made with fruit or cheese.
• Milky protein drinks like Up & Go for a quick, nutritious boost.

Foods to avoid:

• Dried fruit and fruit leather, which are high in sugar and can cause dental decay.
• Processed snacks high in sugar, salt, and fat, such as lollies, chocolates, store-bought biscuits, and cakes. Reserve these for special occasions.
• Large portions that may overwhelm your child—opt for smaller, manageable servings instead.

Safety and Allergen Awareness

• Refrigerate all foods containing fresh meat, chicken, fish, or egg to prevent bacterial growth.
• Be mindful of choking hazards, such as whole nuts and hard-to-chew foods.
• Encourage your child to sit while eating and to chew food slowly.
• Teach your child not to share food or drink bottles to prevent the spread of germs.
• Inform your child’s teacher of any food allergies. Some preschools may have a nut-free policy to protect children with severe allergies.

Encouraging a Positive Mealtime Environment

Make mealtimes enjoyable by eating together as a family. Sharing meals with friends and family helps children develop communication skills and social bonds. You might be surprised by the conversations that unfold over a shared meal!

We hope these tips help you provide nutritious and enjoyable meals for your little one. Healthy eating habits developed in early childhood can lead to a lifetime of good health!