Our children’s diet should be high in fresh fruits and vegetables, calcium rich dairy, whole grain breads and cereal and limit discrepancy foods such as lollies, chocolates, processed meats and pastries.

The Australian government developed the Healthy Eating for Children Guidelines, which provides recommendations on what children at every age should be aiming to consume.

In saying this, life gets in the way.

Having takeaway once a month or ice cream after school with grandma every now and then isn’t going to be detrimental to our kids’ health.

In fact, being over restrictive or using lollies or highly palatable foods as rewards can lead to an unhealthy rebound later in life.

These children, as they grow up are more likely to use food to regulate emotions, which can lead to binging eating conditions and an unhealthy relationship with food.

Practical tips

1. Choose fruits and vegetables from all the colours of the rainbow.

2. Eat breakfast every day – if children skip breakfast- it makes it more difficult to consume enough fruit, dairy and fibre each day.

3. Get kids involved in cooking and meal planning.

4. Eat mainly wholegrain breads and cereal appropriate for their ages.

5. Encourage children to choose water as their first option - if fruit juice is served; dilute it with 50 per cent water.

6. Freeze a water bottle for school so that your child has fresh water though out the whole school day.

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7. Model good behaviours; children will often mimic their parent behaviours, so ensure that you have a diet that’s rich in fruits, vegetables and wholegrain fruit and vegetables.

8. Avoid making separate meals, this can be very time consuming as a parent and may worsen fussy eating.

9. Avoid using “treat” foods as a reward or to comfort children, as his can lead to an unhealthy relationship with food later in life.

10. Where appropriate serve dinner, “family style” this is when all the food is placed in the middle of the table and children are encouraged to serve themselves; these teaches children to self regulate their intake early in life.

11. Make food fun, meal times don’t have to be stressful.

If you struggle with meal ideas there are a number of great recipes and websites available. makehealthynormal.nsw.gov.au/food/healthy-recipes