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Your guide to healthier and happier kids.

As kids grow and develop, their health needs change.

Creating healthy and happy kids is a result of different decisions being made every day on food and drink choices, physical activity, quantity of screen time, and quantity and quality of sleep – with an early bedtime (at around 7-7.30pm for kids under 8 years) linked to healthy weights in later years according to recently released UQ research.

Fruits and veggies, energetic play, less sedentary behaviour, and consistent bedtimes are all key to boosting their:

  • Academic achievement and cognition
  • Mental health
  • Emotional regulation
  • Heart health
  • Metabolism
  • Social skills or interactions
  • Healthy bones and muscles
  • Overall wellbeing

Check out the below age-specific guidelines* for recommendations on physical activity, screen time, sleep, fluid, and nutrition, so you can create happy, healthy kids. Just click their age to get started.

It is recommended that parents consult with a GP, Paediatrician, Accredited Practising Dietitian, Exercise Physiologist or other healthcare expert for further advice and support.* These guidelines do not apply if your child has medical conditions requiring specialised dietary, physical activity, sleep or lifestyle advice.

Resources

Physical activity

Physical activity

30 minutes of tummy time and crawling in a 24-hour period

Physical activity particularly through supervised interactive floor-based play in safe environments should be encouraged from birth. For infants who are not yet mobile, 30 minutes of tummy time including reaching and grasping, pushing and pulling, and crawling spread throughout the day during awake periods is encouraged.

Infants should not be restrained for more than 1 hour at a time (e.g. in a stroller, car seat or high chair).

Screen time

Screen time

Infants should not spend any time watching television or other electronic media (DVDs, computer and other electronic games) and instead, when sedentary, the caregiver is encouraged to engage with them through activities such as reading, singing, puzzles and storytelling.

Sleep

Sleep

Infants aged 0-3 months are recommended to have 14 to 17 hours (including naps) of good quality sleep in a 24-hour period.

Infants aged 4-11 months should have 12 to 16 hours (including naps) of good quality sleep in a 24-hour period.

Fluid

Fluid

Exclusive breast feeding to around 6 months, or commercial infant formula. Any breastfeeding at all is beneficial.

No additional fluids are required by exclusively breastfed infants up to 6 months of age. For formula fed infants, cooled boiled tap water may be used if additional fluids are needed.

From 6 months of age, breastfeeding or use of infant formula should continue. Cooled boiled water can supplement breastmilk or infant formula, if needed.

Other drinks are not recommended.

Additional information

From around 6 months of age, first foods can be introduced, starting with iron rich foods and/or fortified infant cereal, followed by other foods from the Five Food Groups. Try to choose fruit and veggies of different colours, textures and tastes, both fresh and cooked.

Here is a sample daily food pattern for 7 to 12 months:

Food icon Food (daily serves) for Birth – 1 year old
Asset 8

Vegetables and legumes/beans
Serve size = 20g

Boys

1½ – 2 serves

Girls

1½ – 2 serves

Asset 10

Fruit
Serve size = 20g

Boys

½ serve

Girls

½ serve

Asset 9

Grain (cereal) foods
Serve size = 40g bread equivalent

Boys

1½ serves

Girls

1½ serves

Asset 12

Infant cereal (dried)
Serve size = 20g

Boys

1 serve

Girls

1 serve

Asset 7

Lean meats, poultry, fish, tofu, eggs
Serve size = 30g

Boys

1 serve

Girls

1 serve

Asset 11

Breast milk or infant formula
Serve size = 600mL

Boys

1 serve

Girls

1 serve

Asset 1

Yoghurt/cheese or alternatives
Serve size = 20mL yoghurt or 10g cheese

Boys

½ serve

Girls

½ serve

Food iconFood (weekly serves) for Birth – 1 year old
Vegetables and legumes/beans
Serve size = 20g

Boys

10 – 14 serves

Girls

10 – 14 serves

Fruit
Serve size = 20g

Boys

3 – 4 serves

Girls

3 – 4 serves

Grain (cereal) foods
Serve size = 40g bread equivalent

Boys

10 serves

Girls

10 serves

Infant cereal (dried)
Serve size = 20g

Boys

7 serves

Girls

7 serves

Lean meats, poultry, fish, tofu, eggs
Serve size = 30g

Boys

7 serves

Girls

7 serves

Breast milk or formula
Serve size = 600mL

Boys

7 serves

Girls

7 serves

Yoghurt/cheese or alternatives
Serve size = 20mL yoghurt or 10g cheese

Boys

3 – 4 serves

Girls

3 – 4 serves

An allowance for unsaturated spreads or oils or nut/seed paste of ½ serve (4–15g) per day is included, however whole nuts and seeds are not recommended at this age because they may cause choking.