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
Accumulated 60 minutes or more of moderate to vigorous physical activity every day (e.g. sports, bike riding, swimming or running – anything that makes them ‘huff and puff’) plus several hours of light physical activities (e.g. walking or playing handball).
Vigorous and muscle and bone strengthening activities should be done at least 3 days per week (e.g. skipping, running, jumping, climbing trees or swinging on monkey bars).
Screen time
For children aged 15 years, limit sedentary recreational screen time to no more than 2 hours total in a 24-hour period.
When using screen-based electronic media, positive social interactions and experiences are encouraged.
It is also recommended to break up long periods of sitting as often as possible.
Sleep
Children aged 15 years should have 8 to 10 hours of uninterrupted sleep per night, 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, 6-8 cups fluid a day for young people (8 – 17 years).
Sugar-sweetened drinks and fruit juice should be limited.
Food (daily serves) for 15 years old
|
Boys | Girls | |
|---|---|---|---|
|
Vegetables and legumes/beans Boys 5½ serves Girls 5 serves |
5½ serves |
5 serves |
|
|
Fruit Boys 2 serves Girls 2 serves |
2 serves |
2 serves |
|
|
Grain (cereal) foods Boys 7 serves Girls 7 serves |
7 serves |
7 serves |
|
|
Lean meats, poultry, fish, tofu, eggs, legumes Boys 2½ serves Girls 2½ serves |
2½ serves |
2½ serves |
|
|
Milk, yoghurt, cheese and/or alternatives Boys 3½ serves Girls 3½ serves |
3½ serves |
3½ serves |
|
Includes an allowance for unsaturated spreads or oils and nuts or seeds: 2 serves [14–20g] per day for adolescents 14–18 years of age.
Taller and/or more active boys may require 0-5 additional serves and girls may require 0-2½ additional serves of food from any of the five food groups.