Some of the most basic food items can also be some of the most nutritious. Stocking up on the basics each week in the home can help create a healthy foundation for other meals. These include: 

• fresh, tinned or frozen fruit and vegetables
• protein sources such as eggs, chicken breast or thighs, lean mince and tofu
• tinned fish e.g. tuna or salmon
• tinned beans or legumes
• wholemeal or wholegrain bread
• oats, brown or basmati rice, pasta, quinoa and couscous
• dairy products such as milk, unflavoured yoghurt and cheese
• healthy fats such as olive oil, avocado, nuts and seeds.

Enjoy fish rich in omega-3 fats 

Omega-3 fatty acids are important for healthy brain development in babies and children.  

Fish high in omega-3 include: 

• salmon
• mackerel
• herrings
• sardines
• canned salmon and tuna
• swapping out red meats for omega-3 rich fish is a great choice for overall health and development.  

The recommended intake of omega-3 fish for children is: 

• 2-3 serves of fish (150g) per week for children and teenagers 6 years and above
• 2-3 serves (75g) per week for children under 6 years of age.

Mercury in fish 

You may have heard about concerns of mercury in fish, so should you be worried?  

Mercury is a natural chemical found in the environment, and in fish. Most fish in Australian waters have low levels that are not a health risk for most people. However, pregnant and breastfeeding women and children under 6 should choose low-mercury fish. 

Fish is a great source of healthy fats, protein and micronutrients such as vitamin B12, so it should still be consumed as part of a healthy, balanced diet. 

Fish low in mercury and high in omega-3 include: 

• salmon
• canned salmon or tuna in oil
• herring
• sardines
• mackerel. 

Mercury can build up in seafood and eating large amounts can lead to negative health outcomes. Bigger predatory fish usually have more mercury because it builds up over their lifetime. These fish include: 

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

If consuming higher mercury fish, the recommended portion size is:  

1 serve (150g) per week with no other fish that week  

1 serve (75g) per week for children under 6, with no other fish that week. 

If your child doesn't like fish or has a seafood 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. 

See Food allergies in children or the Seafood (fish, mollusc and crustacean) allergy factsheet for more information. 

Choose lean cuts of meat

While meat is a great source of protein, eating large amounts of fatty cuts can increase your child’s intake of saturated fat. 

Saturated fat is a type of fat that can raise unhealthy cholesterol levels when eaten in excess. Over time, too much saturated fat may contribute to weight gain and increase the risk of future health problems. 

Which meats are higher in saturated fat? 

Fats in meat is often visible. You can usually see fat: 

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

In general, the more white, visible fat you can see, the fattier the cut of meat is. On the other hand, the less white or visible fat means the cut of meat or chicken is more lean and healthier.  

Examples of lean and fatty cuts of meat 

Red meat (beef, lamb, pork) 

Leaner options: 

• beef: eye fillet, sirloin, topside, round steak, rump
• lamb: leg, backstrap, loin
• pork: pork loin, pork tenderloin. 

Fattier options: 

• beef: scotch fillet, T-bone, short ribs, wagyu, regular mince
• lamb: lamb chops, lamb shoulder
• pork: pork belly, spareribs, bacon. 

White meat (chicken and turkey) 

Leaner options: 

• chicken breast (skin off)
• turkey breast (skin off).

Fattier options: 

• chicken thigh (especially with skin)
• chicken drumsticks or wings
• chicken skin (highest in saturated fat)
• turkey leg and thigh. 

Examples of mince labels 

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- regular mince
• 90% meat, 10% fat- lean mince
• 95% meat, 5% fat- this is extra lean or Heart smart mince. 

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

• cutting off visible fat before cooking
• using less oil for cooking as the meat has a higher fat content
• removing chicken skin. 

Choose reduced salt options 

Common foods like bread, wraps, cheese and some breakfast cereals contain salt. It can also be high in packaged foods and sauces.  

Children have lower salt needs than adults and do not need added salt in their diet.  

Where possible, choose lower salt food products labelled as “reduced salt or “reduced sodium”  

A simple swap is reduced salt and sugar tomato sauce. This is 9.2g sugar less and 151mg sodium less than a regular tomato sauce. 

Other foods are higher in salt 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. 

Salt is made up of sodium chloride. While salt and sodium are often used interchangeably, they are slightly different. Sodium is the part we need to be mindful of over consuming to help protect our health. 

Smart swaps  

There are many ways to make small, easy food swaps to boost nutrition in your child's diet. Some ideas include: 

• add vegetables like grated zucchini, carrot, and chopped mushrooms or tomatoes in spaghetti bolognese to reduce meat and increase vegetable intake
• replace traditional corn chips with pita bread.  Cut the pita bread into triangles and cook in the oven or air fryer until crisp
• swap sour cream for low-fat Greek or natural yoghurt
• instead of bacon or croutons in salads, replace with toasted nuts or seeds for crunch and texture
• add peas to avocado mash to increase the volume
• use light-evaporated milk instead of coconut cream or coconut milk.

Children’s meals at restaurants and cafes can often be limited to less healthy options. Cheeseburgers, chicken nuggets, pizza and battered fish and chips are sometimes the only kids' menu options. 

Here are some simple ways you can choose healthier options at restaurants or cafes with children: 

• order a side of vegetables or salad to go along with your child’s meal
• ask for lettuce or tomato to be added to a cheeseburger or vegetable sides 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
• swap chicken nuggets with grilled chicken if available
• for dessert, try choosing one with fruit or yoghurt. If not, share one dessert between family members to reduce the portion size
• ask for no added salt for children’s meal, including chips. 

Eating from takeaway outlets can be a nice occasional treat for the family. While healthier options are becoming more accessible, it still can be difficult to manage healthy options with children. 

Menu labelling 

Australia has introduced a kilojoules (kJ) labelling system to make choosing healthy foods from restaurants and cafes easier.  This system requires kilojoules (kJ) in a food or drink to be visible on menus, food labels or price tickets.  

On average, people purchased and consumed 15% less kJ per meal when at outlets with the Kilojoule labelling system.  

Certain franchises must follow this system, including: 

• traditional fast-food chains
• café and coffee chains
• bakeries
• juice bars
• ice-cream or snack shops.

Understanding food labels 

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. Kilojoules are usually used more often in Australia.  

1 calorie equals 4.2 kilojoules. 

For example, if a meal is labelled 600kJ, this would mean 600 divided by 4.2 = 143 calories. 

Energy needs for any child depends on their age, size, growth stage and activity level. Knowing the estimated energy requirements of a child can help choose suitable meals and foods when eating out and food labels are not available.   

Tips for ordering

If ordering from takeaway outlets for children: 

• offer 2-3 healthy options from the menu rather than the whole menu
• avoid upgrading meals where possible
• swap soft drinks, sugary drinks or milkshakes for water
• choose grilled, baked, steamed or braised dishes instead of deep fried
• choosing options that contain more vegetables like rice paper rolls, burritos or baked vegetables
• limiting beige or white-coloured foods like creamy pasta, fried chicken or battered fish and chips. 

If choosing a pizza, try ordering:

• thin crust
• choose a pizza with more vegetable toppings
• share with the family.