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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

180 minutes during the day

Toddlers aged 1 years should spend at least 180 minutes a day doing a variety of physical activities including energetic play such as running, jumping and twirling spread throughout the day. The more they do, the better.

Toddlers aged 1 years old should not be restrained for more than 1 hour at a time (e.g. in a stroller, car seat or high chair) or sit for extended periods.

Screen time

Screen time

Screen time is not recommended during sedentary periods for toddlers aged 1 years.

When toddlers are sedentary, the caregiver is encouraged to engage with them through activities such as reading, singing, puzzles and storytelling.

Sleep

Sleep

Toddlers aged 1 years should have from 11 to 14 hours of good quality sleep (including naps) in a 24-hour period, with consistent sleep and wake-up times.

Fluid

Fluid

By 12 months of age, cow’s milk can be provided as a main drink.

Water and pasteurised full-cream milk are the preferred drinks and should be offered in a cup rather than a bottle. There is no need for special ‘follow-on infant formula’.

Sugar-sweetened drinks and fruit juice should be limited, and tea, coffee and other caffeinated drinks are unsuitable.

Additional information

Depending on the activity levels of your child, there may be variations in nutritional needs. the following information below provides a general guide for children at this age.

Appropriate growth and development will also indicate whether food intake is at an appropriate overall level for an individual child.

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

Vegetables and legumes/beans
Serve size = 75g

Boys

2-3 serves

Girls

2-3 serves

Asset 10

Fruit
Serve size = 150g

Boys

½ serve

Girls

½ serve

Asset 9

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

Boys

4 serves

Girls

4 serves

Asset 7

Lean meats, poultry, fish, tofu, eggs, legumes
Serve size = 65g

Boys

1 serve

Girls

1 serve

Asset 1

Milk, yoghurt, cheese and/or alternatives
Serve size = 250g milk equivalent

Boys

1-1½ serves

Girls

1-1½ serves

An allowance for unsaturated spreads or oils or nut/seed paste of 1 serve (7–10g) per day is included.

Whole nuts and seeds are not recommended for children of this age because of the potential choking risk.