Smart food swaps for kids

Childhood obesity is on the rise in Australia and establishing smart eating habits can make a lifetime of difference. Dietitian Jill MacGregor looks at the habits you should instil, and smart alternatives for fatty foods.

“Most children don’t become nutritionally independent until the ages of 13 to 15,” notes MacGregor.

“Until that time they’ll usually follow your lead, allowing you to set a healthy example.”

The report details the healthy habits you can establish, such as eating three evenly sized meals a day; drinking plain water when thirsty; enjoying takeaway just once a week; and, making mealtimes pleasurable.

There is also a list of ‘kid friendly’ food swaps, for the occasions when your child asks for foods you don’t approve of.

Smart diet swaps for kids include:

  Iced water instead of fruit juice

  Ice-cream instead of lollies

  Custard instead of cake

  Cheese & fruit instead of biscuits

  Milk with Milo instead of flavoured milk

  Shish Kebabs instead of sausage rolls

  Hamburgers instead of chicken nuggets

  Dips instead of vegetables

  Scrambled eggs for cereal

  Drumsticks instead of sandwiches

  Nachos instead of pizza

  Baked beans instead of two-minute noodles

  Popcorn instead of potato chips

  Muesli bars instead of chocolate bars

  Jellied fruit instead of apple pie

  Hot dogs instead of meat pies

The report details why each of these ‘swaps’ has more nutritional value than its alternative. “Being your family’s nutrition provider is an extremely big responsibility,” adds MacGregor. “So knowledge of good nutrition can be very empowering.”

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