Cooking for Children 17 Food group Australian Dietary Guidelines standard serve

Cooking for children 17 food group australian dietary

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Cooking for Children 17
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Food group Australian Dietary Guidelines standard serve size Breads and cereals 1 slice bread or 2/3 cup breakfast cereal or 1/2 cup cooked rice or 1/2 cup cooked pasta Vegetables 1 cup vegetables – include 2 or 3 different types Fruit 1 cup fresh or stewed fruit or 2 small pieces of fruit (for example apricot, kiwi fruit, plum) or 1 medium sized fruit (for example apple, banana, orange) or an equivalent amount of 2 or 3 different fruits Dairy and alternatives 250 ml milk or 40g cheese or 200g yoghurt or 250ml calcium-fortified soy milk Meat and alternatives 65g cooked lean red or 80g white meat or 100g cooked fish or 1 cup cooked legumes (for example baked beans, chickpeas) or 2 eggs Serve amounts per day by age of child Food group 13 – 23 months 2 – 3 years 4 – 8 years Breads and cereals 4 4 4 Vegetables 2-3 2 1/2 4 1/2 Fruit 1/2 1 1 1/2 Dairy and alternatives 1-1 1/2 1 1/2 1 1/2 (girls); 2 (boys) Meat and alternatives 1 1 1 1/2 For further information on serve amounts for different age groups visit the Eat for Health website ‘I’m still hungry’ Children’s appetites will vary and they will eat more on some days and less on others. It is important to have extra food available if a child is still hungry at the end of a meal or snack. Extra servings of the main meal or a part of the main meal can be offered, if available. If not available, offer a piece of fruit or one or two crackers. Ordering and shopping How much food do I need to buy? Plan your meals and snacks at least one week aheadof time. Refer to your menu and write down all of the ingredients you will need for the week. Check Get up & Grow: Healthy Eating and Physical Activity for Early Childhood
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the cupboards to see what you already have, then prepare a shopping list and purchase everything else that you will need. It is often cheaper to buy in bulk, so you may want to buy non-perishable foods in larger quantities, and just stock up on any fresh food each wee Cooking for Children 19
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Snack or Course Sample Menu Day 1 Sample Menu Day 2 Sample Menu Day 3 Sample Menu Day 4 Sample Menu Day 5 Morning tea Fresh fruit Raising toast Fresh fruit Wholemeal toast with spreads Raisin toast Drink Milk or water Milk or water Milk or water Milk or water Milk or water First course for lunch Beef Stroganoff Couscous Pumpkin, peas and broccoli Chicken and vegetable stirfry Rice Sweet potato and chickpea patties Turkish bread Mixed salad Lasagne Pita bread Peas and broccoli Baked chicken risotto Green salad Drink Water Water Water Water Water Second course for lunch Stewed apple Custard Fresh fruit Yoghurt Stewed apricots Yoghurt Fresh fruit Apple sponge Custard Afternoon tea Pita bread with hommus Fruit smoothies Pikelets Berries Scones with fruit jam Fresh fruit Yoghurt Drink Milk or water Milk or water Milk or water Milk or water Milk or water Get up & Grow: Healthy Eating and Physical Activity for Early Childhood
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Snack or Course Sample Menu Day 6 Sample Menu
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