Dietary Guidelines for Children and Adolescents

The Dietary Guidelines for Children and Adolescents were developed by the National Health and Medical Research Council (NHMRC) to encourage consumption of a variety of foods from the five core foods groups. This is to help ensure children receive adequate intake of all the essential nutrients to grow and develop normally.

The core food groups are:

This food plate shows the types and amounts of foods that children are recommended to eat from the five core food groups. The food plate can be used as a guide to fill your plate, according to the size of the portions from the various food groups.

The five core food groups are grouped according to the nutrients that they contain. Foods that contain similar nutrients are grouped together. It is important to eat a variety of food from within each core food group. By doing this, it is more likely that enough nutrients will be consumed.

Bread, Cereals, Rice, Pasta, Noodles

Foods in this group are rich in carbohydrates and fibre. They also contain a wide range of vitamins and minerals including folate, thiamin, riboflavin, niacin and iron. Wholemeal or wholegrain varieties provide more fibre, vitamins and minerals than other foods in this group.

Vegetables, Legumes

Vegetables and legumes contain many vitamins and minerals (especially beta-carotene, folate, vitamins C and E), and are also rich in carbohydrate, fibre and antioxidants.

Legumes are vegetables such as fresh and dried peas and beans (also known as pulses) and lentils. Legumes are also included in the meat, fish, poultry, eggs, nuts, legumes group as they are an excellent source of protein.

Fruit

Fruit is high in carbohydrate and fibre, and contains vitamins and minerals such as beta carotene, B vitamins, potassium and vitamin C. Juices belong to this group, but they have a much lower fibre content than fresh fruit.

Milk, Yogurt, Cheese

The foods in this group are rich in calcium, which is essential for the development of strong bones and teeth. This group is also a key source of riboflavin, vitamin B12, phosphorus and magnesium, essential nutrients required to release energy from food and help transfer it around the body.

Meat, Fish, Poultry, Eggs, Nuts, Legumes

The foods in this group are a good source of protein, iron, niacin and vitamin B12. Within this group, red meats are a particularly good source of iron and also zinc, and fish is an excellent source of omega-3 fats. People who do not eat meat, fish and poultry, need to eat a variety of plant foods high in protein such as legumes, nuts and eggs. Dairy foods are also a valuable source of protein.

Now go to Healthy Eating.