Healthy eating for children (5-12 years)

Nutrition and eating habits

Being a good role model

Children watch others and learn from people around them. Remember to role model healthy food choices.

Providing your child with a well-balanced and nutritious diet is crucial to support their physical growth, immune system, cognition, and bone health. By primary school, most children have well-established eating habits; however, their appetites can change. 

See Healthy Eating for Children for information on encouraging healthy habits.

Fluids

Tap water is recommended as the drink of choice and is essential for hydration. Active children should be encouraged to drink regularly to make sure they do not feel thirsty. Children should be encouraged to keep a water bottle with them and to drink during activities such as sports.

Children aged 5 to 8 years are recommended to have 5 cups or 1.2 litres of water per day.

Children aged 9 to 13 years are recommended to have 6 cups or 1.5 litres of water per day.

School nutrition

Lunchboxes

As your child enters primary school, you will need to start packing a healthy lunchbox for their school day. Involving children in choosing or packing their lunch can be a fun healthy eating learning experience. A healthy lunchbox contains:

  • a variety of food from the five food groups
  • no discretionary items
  • a refillable water bottle.

Ensure that children are confident with opening their lunchboxes, containers, or packets so they can access their food. Remember to pack any utensils your child may need, such as a fork or a spoon. You can pack ice bricks to keep food cool or use a thermos to keep food warm. 

See Food safety for information on keeping food at the right temperature.

Crunch&Sip

Your child’s school may participate in a program called ‘Crunch&Sip’ or similar initiatives such as ‘fruit breaks’. These programs are set times during the day for children to refuel with fruit or vegetables and rehydrate with water. Contact your child’s school to find out if they are participating. 

See Crunch&Sip for more information.