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‘Sometimes’ foods include fast food, takeaway and junk food like hot chips, potato chips, dim sims, pies, burgers, and takeaway pizza. This means your child will have more room for healthy, everyday foods. Foods and drinks to limitĮncourage your child to limit the amount of ‘sometimes’ food they eat.

It’s rich in calcium, which is good for bone development. Reduced-fat milk is also a good drink option for teenagers. Most tap water is fortified with fluoride for strong teeth too. Water is the healthiest drink for your child. You can also speak to a dietitian if you have concerns about your child’s eating. Have a look at our illustrated dietary guidelines for children 9-11 years, illustrated dietary guidelines for children 12-13 years and illustrated dietary guidelines for teenagers 14-18 years for more information about daily food portions and recommendations. Try to include a few different food groups at every meal and snack. Protein-rich foods from animal sources have zinc and vitamin B12 too. Girls need extra iron because of their periods. Iron fuels your child’s muscle growth and increase in blood volume.Omega-3 fatty acids from oily fish help with your child’s brain development and learning.These protein-rich foods also have other vitamins and minerals like iron and omega-3 fatty acids, which are particularly important during adolescence: These foods are important for your child’s growth and muscle development, especially during puberty. Protein-rich foods include lean meat, fish, chicken, eggs, beans, lentils, chickpeas, tofu and nuts. Not all dairy alternatives are fortified with calcium, though, so make sure to read food labels. If your child doesn’t eat dairy, it’s important for them to eat dairy-free foods that are rich in calcium – for example, tofu, kale, bok choy, nuts, seeds, tinned fish with bones, and calcium-fortified foods like cereal, soy milk and bread. So encourage your child to have different kinds of dairy each day – for example, drinks of milk, cheese slices, bowls of yoghurt and so on. In puberty, your child needs more calcium to help them reach peak bone mass and build strong bones for life. These foods are good sources of calcium and protein. Key dairy foods are milk, cheese and yoghurt. Reduced-fat dairy foods and dairy-free alternatives Grain foods with a low glycaemic index, like wholegrain pasta and breads, will give your child longer-lasting energy and keep them feeling fuller for longer. These foods give your child the energy they need to grow, develop and learn. Grain foods include bread, pasta, noodles, breakfast cereals, couscous, rice, corn, quinoa, polenta, oats and barley. And you can encourage your child to make healthy choices by including plenty of fruit and vegies in your family’s meals and snacks. If your child sees you eating a wide range of vegetables and fruit, your child is more likely to try them too. You can help by being a healthy eating role model. Some teenagers don’t like eating a lot of fruit and vegetables.

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Wash fruit to remove dirt or chemicals, and leave any edible skin on, because the skin contains nutrients too. This includes fruit and vegies of different colours, textures and tastes, both fresh and cooked. These nutrients help protect your child against diseases later in life, including diseases like heart disease, stroke and some cancers.Įncourage your child to choose fruit and vegetables at every meal and for snacks. Fruit and vegetablesįruit and vegies give your child energy, vitamins, anti-oxidants, fibre, and water. That’s why we need to eat a range of foods from across all five food groups. reduced-fat dairy or dairy-free alternativesĮach food group has different nutrients, which your child’s body needs to grow and work properly.

Healthy food for pre-teen and teenage children includes a wide variety of fresh foods from the five food groups: What is healthy food for older children and teenagers? But you’ll notice your child has a bigger appetite, which is their body’s way of telling them to eat more. Your child’s level of physical activity and stage of development determine exactly how much healthy food they need. They need extra nutrition to fuel these physical changes, which means they need to eat healthy food. Teenagers go through big physical changes in puberty. Why older children and teenagers need healthy food and good nutrition