Important notice to customers — product packaging changesLearn More

NEW FOOD PACKAGING IN STORE NOW

From August 2018, customers will notice our rebranded food packaging start to appear on shelf in all major stockists.

  • CURRENT Packaging
  • new Packaging

We are excited to announce our new packaging will start to appear on shelf from August 2018. This transition to new packaging will occur over a number of months. During this time there will be a mix of current and new packaging on shelf.

There are no major changes to these products, in some instances there is a small name change or slight recipe improvement, see below for the full details.

Products purchased via the website will be delivered to customers in our old packaging until the end of October. From November, products ordered from the website will be delivered in the new packaging.

Please note, our Infant Formula packaging will not be rebranded until later in 2019.

For any questions, connect with our team of accredited practising Dietitians on +61 3 6332 9200

Product name changes

  • Cereal Name Changes
  • CURRENT Packaging Organic Baby Rice
  • NEW Packaging Organic Rice with Prebiotic (GOS) Note: Our Baby Rice recipe has been upgraded to now include GOS Prebiotic
  • CURRENT Packaging Organic Vanilla Rice Custard
  • NEW Packaging Organic Milk & Vanilla Baby Rice
  • CURRENT Packaging Organic Apple & Cinnamon Porridge
  • NEW Packaging Organic Apple & Cinnamon Baby Porridge
  • Ready To Serve Name Changes
  • CURRENT Packaging Organic Banana, Pear & Mango
  • New Packaging Organic Banana, Pear, Apple & Mango
  • CURRENT Packaging Organic Mango, Blueberry & Apple
  • New Packaging Organic Blueberry, Mango & Apple
  • CURRENT Packaging Organic Peach & Apple
  • New Packaging Organic Grape, Apple & Peach
  • CURRENT Packaging Organic Pumpkin & Tomato Risotto
  • New Packaging Organic Pumpkin, Sweet Potato & Tomato
  • CURRENT Packaging Organic Broccoli, Beef & Brown Rice
  • New Packaging Organic Beef & Vegetables
  • Note: We have also upgraded some of our RTS recipes to remove added sugars and to remove some of the more complex ingredients that are not required for young children such as Tamari.
  • RUSKS NAME CHANGES
  • CURRENT Packaging Organic Milk Rusks Toothiepegs
  • New Packaging Organic Milk Rusks
Home/Nutrition & Recipes/Articles/Infant & Toddler Nutrition/Nutrition/Recommended Daily Intake for Girls Aged 4-8 Years

Recommended Daily Intake for Girls Aged 4-8 Years

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Once your daughter reaches the age of four, some of the issues you once had surrounding her diet should hopefully lift. By the time she starts school, your little girl may be willing to eat a wider variety of foods than her younger siblings. That said, it is around this age when many food habits, likes, and dislikes are established. Family, friends and the media can greatly influence a child’s food choices and eating habits, so be aware of these factors.

Helping your children to eat a healthy diet can enhance growth and optimise development. It’s important to look for healthy snacks, as the consistent but slow rate of growth at this age calls for four to five small meals a day. These should include a wide variety of healthy foods from each of the five food groups – fruit, vegetables, whole grains, dairy, and protein.

Please note that the following should be seen as general advice for a balanced diet of girls aged 4-8yrs, referencing the Australian Dietary Guidelines. For specific advice, please consult your healthcare professional.

Australian Dietary Guidelines

When feeding our children, an easy way to ensure they are getting a nutritious and balanced diet is to follow the Australian Dietary Guidelines. These guidelines use the best available scientific evidence to provide information on the types and amounts of foods, food groups and dietary patterns we should be following in order promote health and wellbeing.

The current guidelines for a 4-8 year old are:

  • 1.5 serves of fruit per day.
  • 4.5 serves of vegetables per day.
  • 4 serves of grains per day.
  • 1.5 serves of dairy per day.
  • 1.5 serves of protein per day.

Fruits and vegetables

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Fruits and vegetables are jam packed with vitamins, minerals and dietary fibre. They’re an essential part of healthy eating and, in order to get the best from them, ensure you mix up the colours. Different coloured fruits and vegetables have different health benefits, plus variety keeps your daughter’s diet interesting!

To include more fruits and vegetables, it’s important to get creative. Try to include at least one fruit or vegetable in every meal, and serve them raw, baked, steamed, grated, diced or as part of a smoothie.

You can also add them to other ingredients, such as:

  • Putting sliced banana or strawberries on cereal.
  • Adding chopped fruit to yoghurt.
  • Including them in your pizza toppings.
  • Grating them into pasta sauces.
  • Adding lettuce and grated carrot to sandwiches and wraps.
  • Mashing parsnips or cauliflower into mashed potato.
  • Adding cauliflower rice to rice dishes.
  • Adding zucchini to banana bread.
  • Adding grated vegetables to burger patties or meatballs.
  • Mincing broccoli into scrambled egg.
  • Pureeing pumpkin into pancakes.
  • Including fresh herbs.
  • Using avocado instead of butter.

Fresh is always best, but canned, dried, and frozen fruits and vegetables can be a good alternative. Refrain from those with added sugar or salt, and steer clear of fruit juice, which offers very little dietary fibre.

One serve of fruit is equal to one medium piece of fruit, two small fruits, or one cup of chopped fruit.

One serve of vegetables is equal to one medium potato, half a cup cooked vegetables or one cup salad vegetables.

Whole grains

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Whole grains offer a great deal of fibre, vitamins and minerals, and a unique rich flavour that kids become accustomed to when introduced early. Whole grains help maintain healthy digestion, weight and cholesterol, and not only make kids feel fuller for longer, but they help regulate blood sugar. Imagine no more sugar spikes! They deliver essential minerals and may even reduce asthma risk.

Whole grains can be introduced to your child’s diet in a number of ways, including:

  • Mixing whole grain pasta or rice with white (for fussy eaters).
  • Adding grains to soups and stews.
  • Using whole wheat flour, spelt, rye and oats in baking.
  • Offering oatmeal, buckwheat pancakes or eggs on whole grain toast for breakfast.
  • Adding quinoa, buckwheat or whole grain couscous to salads and vegetable dishes.
  • Quinoa muffins.
  • Crackers made from brown rice, quinoa, flax and sesame seed.
  • Whole grain breakfast cereals.
  • Whole grain cereal bars.

One serve of whole grains is equal to one slice of bread, ½ cup cooked rice, pasta, noodles or quinoa, ½ cup porridge, ⅔ cup cereal or one english muffin.

Dairy

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Milk and other calcium-rich foods are a must-have in kid’s diets, being the building block for strong, healthy bones, muscles and teeth. The recommended daily intake of calcium for a 4-8 year old is 1,000 milligrams.

During childhood and adolescence, the body uses calcium to build strong bones – a process that’s all but complete by the end of the teen years. Bone calcium begins to decrease in young adulthood and progressive loss of bone occurs as we age, particularly in women. Girls that haven’t received enough calcium at an early age have a significantly higher risk of developing rickets and osteoporosis.

One problems many parents face is that children can be reluctant to drink milk – the obvious source for calcium. The good news is that calcium can be introduced in a number of other ways, including:

  • Using milk instead of water when making porridge, hot chocolate or pancakes.
  • Blending yoghurt into fruit smoothies.
  • Grating cheese onto vegetables, omelettes, tacos and pasta.
  • Mixing cheese into mashed potatoes.
  • Serving calcium-fortified cereals and breads.
  • Drinking calcium-fortified orange juice, rice milk or soy.
  • Eating dark green vegetables such as broccoli, kale and collard greens.
  • Eating beans.
  • Ensuring your child gets the recommended sun exposure of 10 minutes per day (helping the absorption rate of calcium).

One serve of dairy is equal to 1 cup low-fat milk, ¾ cup yoghurt, 1½ ounces natural cheese, ¾ cup ice cream or frozen yoghurt, two cheese slices, ½ cup ricotta cheese.

Protein

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Not counting water, protein makes up three quarters of your daughter’s body and is found in every cell. Her muscles, some hormones, and certain antibodies and enzymes are all made up of protein.

Proteins are the building blocks of cells, making the framework on which all cells are built. Because children are continually growing, they require plenty of quality protein for normal growth and development.

Excellent sources of protein include dairy products, eggs, meat, fish, poultry and soybeans. Legumes, nuts, seeds and grains also offer protein, although these sources don’t offer the same quality protein that animal sources have.

Children 4-8 years old require around 19 grams of protein per day. You can get this by including two sources of protein each day, which could be:

  • Two eggs scrambled and served on whole grain toast.
  • Two boiled eggs added to salad.
  • Spreading peanut butter or almond butter onto pancakes.
  • Adding shredded chicken or beef to nachos.
  • Serving edamame as an after-school snack.
  • Making a tuna dip for vegetable sticks.
  • A protein bar instead of cereal bar.
  • Grilled ham and cheese sandwich.
  • Egg mayonnaise finger sandwiches.
  • Grilled salmon with a soy-orange glaze (disguises the fishy taste for fussy eaters).

One serve of protein is equal to 65 grams cooked meat, 80 grams lean chicken or turkey, 100 grams fish, 170 grams tofu, 2 large eggs, 30 grams peanuts, almonds or sunflower seeds, 2 tablespoons peanut butter or one cup of cooked lentils, chickpeas or canned beans.

Supplementing the guidelines

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As well as the recommended daily intake, the Australian Dietary Guidelines suggest three other principles:

  1. Exercise
    Children should be physically active every day. Aim for 60 minutes of free play per day, with an emphasis on fun, playfulness, exploration and experimentation. On top of this, look for 30 minutes of adult-led exercise, such as throwing/catching, running, swimming, cycling and sport participation.
  2. Limit “occasional” foods
    Limit intake of foods high in saturated fat, added sugars or salt, such as many biscuits, cakes, pastries, processed meats, commercial burgers, pizza, fried foods, potato chips, lollies, chocolates cordials, soft drinks and high-sodium sauces or soups.
  3. Care for your food, prepare and store it safely
    Just as serving the right foods is important, how you handle them is crucial too. When purchasing hot, chilled or frozen foods, get them home quickly or consider packing an insulated bag. When enjoying picnics or making packed lunches, take extra care when preparing. Avoid packing food that has just been cooked or is still warm, and pack frozen drinks to keep chilled foods cool. Also store food in the right containers, and don’t consume after use by dates.

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Important Notice to Parents and Guardians

  • The World Health Organisation recommends that breastfeeding is best for your baby.
  • Having a balanced diet when breastfeeding is also important. Infant Formulas should only be used after you’ve sought advice from a doctor or health practitioner.
  • A decision not to breastfeed can be difficult to reverse and introducing partial bottle feeding may reduce the supply of breast milk. It is also wise to consider the cost of infant formula.
  • If you use infant formula, all preparation and feeding instructions must be followed as per the manufacturer’s instructions. This is important for your baby’s health.