Key points about healthy eating for children and young people
- tamariki and rangatahi need a variety of foods to grow and stay well
- aim to offer foods from the 4 main food groups every day
- water is the best drink for tamariki and rangatahi
- regular meals and nutritious snacks support energy, mood and learning
- limit foods high in fat, sugar or salt
The information on this page is based on the Food and Nutrition Guidelines for Healthy Children and Young People aged 2 to 18 years.
Why healthy eating is important
Healthy eating supports:
- growth and development
- energy for learning, play and physical activity
- mood, concentration and sleep
- long-term health and wellbeing
Helping your child develop healthy eating habits
There are lots of different ways to encourage tamariki to eat well. Here are some tips that can help you and your whānau (family) make healthy food choices.
Mealtimes
Eat meals together as a whānau as often as possible - talk and share about your day. You may not be able to eat together every day. Weekend breakfasts or lunches count too!
Avoid distractions such as devices and screens.
Have meals at times that work for your tamariki, even if it means eating earlier than usual.
Make mealtimes positive and relaxed.
Make sure tamariki have regular main meals and nutritious snacks every day.
Being a positive role model
Tamariki learn by watching others. When whānau make healthy food choices, tamariki are more likely to do the same.
Food choices
Give tamariki a variety of nutritious foods to choose from, from the 4 food groups.
Encourage tamariki to try new foods without pressure.
Portion sizes
Let tamariki decide how much they eat from the food offered, from the 4 food groups.
Encourage stopping when they feel full.
Snacks
Offer nutritious snacks between meals that are low in fat, salt, and sugar.
Aim for regular meal and snack times rather than grazing.
Shopping and meal preparation
Take your child grocery shopping and let them pick nutritious foods like veges and fruit.
Involve tamariki with meal preparation from a young age and let them do more as they get older.
Growing veges with your tamariki gives them a chance to learn more about veges and nutritious food.
What makes up a balanced diet for children and young people
Tamariki and rangatahi should eat a variety of foods from all 4 main food groups each day.
The 4 main food groups are:
- vegetables and fruit - aiming for variety in type and colour
- grain foods - mostly wholegrain, such as breads, cereals, rice and pasta
- milk and milk products - such as yoghurt and cheese, or calcium-fortified alternatives
- protein foods - such as legumes, nuts* and seeds, seafood, eggs, chicken and lean meats
*Nuts are a choking hazard - use peanut butter or other nut spreads for tamariki under 5.
How much food from each food group to give your child
The amount of food a child or young person needs depends on their age, size, growth and activity level. Younger tamariki may eat smaller amounts more often. Rangatahi may need larger portions as they grow.
Foods to limit
Tamariki need a well balanced diet to help them grow and thrive. It is best to limit foods that are high in fat, sugar or salt. Too much of these foods can cause health problems such as diabetes and high blood pressure.
Some examples of foods to limit are:
- lollies and sweets
- fruit leathers and roll-ups
- potato chips
- chocolates
- biscuits and muesli bars
- sausage rolls and meat pies
- takeaways
- soft drinks and energy drinks
Reading food labels
Food labels have information about what’s in food. But, they can be challenging to read. Knowing how to read food labels can help you make well-balanced food choices.
You can learn more about reading food labels on the Ministry for Primary Industries website.
What drinks are best for children
Make water the first choice
The best drinks for tamariki are water and milk. Water will help keep your child hydrated. Milk is an important source of calcium for strong bones and teeth. For tamariki over 1 year, limit their milk intake to no more than 2 glasses a day (or 350 mL). If young tamariki fill up on too much milk, they may not eat enough food to get the nutrients they need to grow well
Limit sweetened drinks such as soft drinks, fruit juice and sports drinks.
Avoid
Do not give tamariki tea, coffee or energy drinks. These drinks have caffeine in them which can disrupt sleep and cause health problems. Some substances in tea and coffee can also reduce the amount of iron your child absorbs from their food.
What snacks are best for children
Think of snacks as mini-meals that provide energy and nutrients between meals.
Aim for snacks that are:
- low in fat, sugar and salt
- based on foods from the main food groups
Vegetarian eating
A well-planned vegetarian eating pattern can support healthy growth in tamariki. It needs to include foods from all 4 food groups, with extra attention to iron, protein and calcium.
If you have concerns about your child’s diet, talk with a health professional.
See the page on vegetarian and vegan eating for more information.
Vegetarian & Vegan Eating In Children
What if my child is a fussy eater?
Fussy eating is common, especially in young tamariki. Appetites can change from day to day and are affected by growth, tiredness and activity. It’s important to remember that tamariki often have different tastes to adults.
If your child is a fussy eater, you could try:
- keeping regular meal and snack times
- offering a variety of foods for your child to explore
- making mealtimes relaxed and positive
- providing an enjoyable eating environment, without pressure
Most tamariki will eat when they are hungry. Talk to a health professional if you are worried.
See the page on fussy eating to learn more about how to manage it.
