Everyday Foods

These are foods that children should eat every day to stay well-nourished, fit and healthy. These food groups all contain specific dietary vitamins and minerals that are essential for growing bodies. You should be able to find all of these fresh food ingredients at your local Woolworths store.

Everyday foods are based on the five food groups, and include:

• Vegetables and legumes
• Breads, cereals, rice, pasta and noodles
• Fruit
• Milk, yoghurt and cheese
• Meat, fish, poultry, eggs, nuts and legumes

Fresh Food Tips

Got hungry children to feed? Try these handy tips for making everyday food varied and interesting for your little ones.

Vegetables and legumes

• For a yummy and wholesome family dinner, stuff red capsicums with breadcrumbs, grated low fat cheese and other chopped vegetables such as zucchini, mushrooms and shallots - and bake them in the oven.
• In the mornings, puree some carrot, celery or beetroot juice to give kids a delicious and energising start to the day.
• If your kids are on the fussy side, make sure they get their sufficient daily serves of vegetables by chopping them up and adding them to pastas or casseroles.
• For a quick and easy snack, give children celery sticks filled with low fat cream cheese and topped with sultanas.
• Add chickpeas and red kidney beans to salads for some extra fibre, and great taste.

Breads, cereals, rice, pasta and noodles

• Make your own breakfast muesli! It's quick, delicious, and super easy. Simply grab a large bowl or jar, and toss in your preferred combination of rolled oats, wheatgerm, dried fruit and/or nuts and a little toasted coconut. Shake well - and serve! For a bit of variety, encourage the kids to help you choose which fruits and nuts to include.
• Alternate the types of bread you serve kids for lunch (you can choose from pita, Lebanese, rye, wholegrain and more). Try to select wholemeal varieties as they include the most fibre - which is great for your child's digestion.
• If buying packaged cereal, try to choose fortified wholewheat varieties. These cereals include added iron - which provides kids with extra energy and stamina.

Fruit

• For a simple dessert treat the kids will love, scoop out the core of some Granny Smith apples, stuff them with raisins and a small piece of dark chocolate, wrap them in foil and put them in the oven. Yum!
• After a family BBQ, slice bananas in half lengthways and place them on the hotplate until they are brown and starting to caramelise. Once they're done, serve them warm with low fat vanilla yoghurt.
• In warmer months, add nectarines or peaches to a green salad for some extra freshness and a great summer taste.

Milk, yoghurt and cheese

• Start the day with a delicious and refreshing dairy smoothie. Blend low fat milk and fresh fruit for sweetness.
• For dessert, encourage kids to have a dollop of yoghurt on fresh fruit salad rather than icecream.
• Introduce children to lower fat varieties of cheese - such as ricotta and cottage. For a weekend breakfast, smooth freshly baked ricotta on top of warm toast, and top with a few slices of fresh tomato.

Meat, fish, poultry, eggs, nuts and legumes

• Turkey is one of the leanest meats available, and is great on school sandwiches. It goes superbly with cranberry sauce, avocado and fresh bean sprouts.
• If the kids love egg sandwiches but don't like the smell, freeze the sandwich the night before. This will remove any odour, and the sandwich will be thawed by lunchtime.
• For a healthier family breakfast, try good old-fashioned boiled eggs! Buy the kids some fun egg cups, and serve an egg along with fingers of wholemeal toast they can dip into the yolk.
• For a handy snack, give primary-aged kids small portions of nuts to eat at recess or with their lunch.