Health guidelines
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
- Australian 24-Hour Movement Guidelines for the Early Years (Birth to 5 years)
- Australian 24-Hour Movement Guidelines for Children and Young People (5-17 years)
- Australia’s Physical Activity and Sedentary Behaviour Guidelines for Adults (18-64 years)
- Choose Health: Be Active – A physical activity guide for older Australians
- Make Your Move – Sit Less – Be active for life! – A resource for families
- Australian Dietary Guidelines
Guidelines for
Physical activity
180 minutes every day
Children aged 3 years should spend at least 180 minutes a day doing a variety of physical activities, of which 60 minutes is energetic play such as running, jumping and kicking and throwing, spread throughout the day. The more they do, the better.
Children aged 3 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
For children aged 3 years, sedentary screen time should be no more than 1 hour in total in a 24-hour period. The less screen time, the better.
When pre-schoolers are sedentary, caregivers are encouraged to engage with them through activities such as reading, singing, puzzles and storytelling.
Sleep
Children aged 3 years should have 10 to 13 hours of good quality sleep, which may include a nap, with consistent sleep and wake-up times.
Fluid
Drink plenty of plain water.
There is no single recommended fluid intake as water requirements vary depending on activity levels, climate and individual needs.
As a guide, 4-5 cups fluid a day for children up to 8 years.
Sugar-sweetened drinks and fruit juice should be limited.
Food (daily serves) for 3 years old
|
Boys | Girls | |
|---|---|---|---|
|
Vegetables and legumes/beans Boys 2½ serves Girls 2½ serves |
2½ serves |
2½ serves |
|
|
Fruit Boys 1 serve Girls 1 serve |
1 serve |
1 serve |
|
|
Grain (cereal) foods Boys 4 serves Girls 4 serves |
4 serves |
4 serves |
|
|
Lean meats, poultry, fish, tofu, eggs, legumes Boys 1 serve Girls 1 serve |
1 serve |
1 serve |
|
|
Milk, yoghurt, cheese and/or alternatives Boys 1½ serves Girls 1½ serves |
1½ serves |
1½ serves |
|
Includes an allowance for unsaturated spreads or oils and nuts or seeds: 1 serve [7–10g] per day for children 3–12 years of age.
Taller and/or more active children may require 0-1 additional serves of food from any of the five food groups.