Look for small, healthy, fatty fish

Omega-3 fatty acids are important for healthy brain development of babies and children. Certain types of fish are high in omega-3 fatty acids including:

• mackerel
• salmon
• canned salmon and tuna
• herrings
• sardines.

Swapping out red meats for these omega-3 rich fish is a great choice for overall health and development. Consuming 2-3 serves (150g) per week or 2-3 serves (75g) per week for children under 6 is recommended for the above fish.

The chemical element Mercury can often be a cause for concern in fish consumption. Mercury from most fish in Australia is not seen as a health risk though. The fish high in Omega-3s mentioned above have lower levels of mercury and are seen as health-promoting foods.

When Mercury builds up in seafood, including fish, and is consumed in large amounts, it can lead to negative health outcomes. Fish that tend to be high in mercury include:

• shark (flake)
• swordfish
• barramundi
• orange roughy.

If consuming these fish, the recommended portion size is 1 serving of 150g per week with no other fish that week or 1 serving of 75g per week (for children under 6) with no other fish that week.

If your child doesn't like fish and seafood, or has a fish, mollusc or crustacea allergy, there are other foods which are high in omega-3s.

Flaxseeds, chia seeds and walnuts are good non-animal sources of omega-3.  These can be added to yoghurt, cereal or smoothies.

Choose meats with less fat

If children eat large amounts of meat or poultry that are high in fat, including saturated fat, it can lead to gaining unhealthy amounts of weight and put them at risk of future health concerns.

Fat in meat or poultry can sometimes be seen as white parts:

• throughout - marbled effect through steak or mince, for example, wagyu beef
• on the outside - the rind on the steak
• skin - chicken skin or pork belly.

Generally, the less white or visible fat means the cut of meat or chicken is leaner and healthier. Some packets of minced beef, pork or lamb may say how much fat is on the label and list it typically as:

• 82% meat, 18% fat or regular mince
• 90% meat, 10% fat or lean mince
• 95% meat, 5% fat or extra lean mince or Heart smart mince.

If lean meat or poultry is not an option there are still ways to reduce the amount of fat from meat, including:

• cutting off visible fat before or after cooking
• reducing the amount of oil needed for cooking as the meat has a higher fat content
• removing the skin.

Look for reduced salt or reduced sodium options

Common foods like bread, cheese and some breakfast cereals contain salt. Children have lower salt needs than adults and do not need added salt in their diet. Some food products are labelled as reduced salt or reduced sodium, try to choose these products if available. 

Other foods are higher in sodium due to how they are processed or cooked, so where possible should be limited. This includes meat, fish or poultry that are:

• cured - bacon
• smoked - ham
• in brine -  tuna in brine
• salted - corned beef.

Rinsing vegetables or fish tinned in brine can reduce the amount of salt that is consumed.

Stick with the basics

Some of the most basic food items can also be some of the most nutritious foods. Having basic and staple food products in the home can help create a healthy foundation for other ingredients. These include:

• eggs
• fresh, tinned or frozen fruit and vegetables
• wholemeal bread
• milk or milk powder
• tinned beans or legumes
• tinned fish
• oats.

Try healthy swaps

There are many ways to make small and easy food product swaps or additions to increase the nutrition in your child's diet. Some ideas include:

• Replacing traditional corn chips with pita bread.  Cut the pita bread into triangles and either put them in the oven, air fryer or toaster until they are crisp.
• Swapping sour cream for low-fat Greek or natural yoghurt.
• Instead of using bacon bits or croutons in salads replace with toasted nuts or seeds for crunch and texture.
• Add peas to avocado mash to increase the volume.
• Use chopped-up mushrooms in spaghetti bolognese to decrease the amount of mince used and increase the vegetables.
• Swap coconut cream or coconut milk for light-evaporated milk or light-evaporated coconut milk.

Meal options for children at restaurants and cafes can be limited in choice and less nutritious. Many child menus at restaurants and cafes offer:

• battered fish and chips
• cheeseburgers
• chicken nuggets
• pizza
• pancakes. 

Consider the following when eating out at restaurants and cafes with children:

• order one or two dishes from the list of side options
• ask for additions to meals from the child menu. Ask for lettuce and tomato to be added to a cheeseburger or vegetables to be added to chicken nuggets
• share a main meal between children or with your child
• order a small healthy entree or ask for a half portion of a main meal instead of a less nutritious meal from the child menu
• ask for chicken nuggets to be swapped with grilled chicken if available
• if having a dessert try to choose one that has fruit or yoghurt, or share one between the family to reduce the portion size
• ask for salt not to be added to a child's meal, including chips.

Eating from takeaway outlets can be a nice occasional treat for the family. More takeaway outlets are putting healthier choices on their menu but it can still be difficult to manage healthy options with children.

Kilojoule labelling scheme

Australia has introduced a kilojoules (kJ) labelling scheme to make choosing healthy foods from restaurants and cafes easier. This scheme requires the amount of kilojoules (kJ) in a food or drink to be included on menus, food labels or price tickets. On average, consumers purchased and consumed 15% less kJ per meal when at outlets with the Kilojoule labelling scheme. 

Certain franchises must follow this scheme, including:

• traditional fast food chains
• café and coffee chains
• bakery chains
• snack food chains
• juice bars
• ice-cream chains
• salad chains.

A kilojoule (kJ) is a measure of how much energy is in food. Calories (Cal) are also a measure of how much energy is in food, however kilojoules are used more often in Australia. 1 calorie is equal to 4.2 kilojoules.

The amount of energy a baby, child or teenager needs daily depends on many things including their age, weight and birth gender. Energy requirements for children are estimates and may change on whether the child is going through a growth spurt. Knowing the estimated energy requirements of a child can help to choose suitable meals and foods when eating out and a food label is not available.  

Tips for ordering

If ordering from takeaway outlets for children, try:

• offering two or three healthy options from the menu that your child can choose rather than from the whole menu
• avoiding upgrading the meal, ordering a burger without chips and a soft drink or choosing a healthier side dish with water
• swapping soft drinks, sugary drinks or milkshakes for water
• choosing grilled, baked, steamed or braised dishes
• choosing options that contain more vegetables like salads, rice paper rolls, baked stuffed vegetables
• limiting beige or white-coloured foods like creamy pasta, fried chicken, pizza, battered fish and chips, and cheeseburgers.

If choosing a pizza, try order thin crust, choose a variety with lots of vegetables, share with the family and add a side salad.