Raising healthy eaters starts with making smart choices about the food and drinks we offer our children. From building strong teeth to providing the energy they need to play and grow, every choice matters. Here’s a helpful guide to navigating the world of food and drinks for your little ones.

How Much Fruit Per Day?

Fruit is a fantastic source of vitamins and fiber, but it’s important to offer it in the right amounts. Here are the recommended daily servings:

• 2-3 year olds: 1 serving per day
• 4-8 year olds: 1.5 servings per day
• Over 8 year olds: 2 servings per day

Remember, a serving is typically one medium-sized piece of fruit, or about a cup of chopped fruit.

Tooth-Friendly Snacks for Children

When it comes to snacks, think beyond the sweet and sticky treats. Choosing snacks that are good for teeth can help prevent cavities and promote good oral hygiene.

• Fresh vegetables like carrot and celery pieces are excellent choices. Their crunchy texture can even help clean teeth.
• Fresh fruit is a great snack, but it’s important to choose it over fruit juice or dried fruit, which can be high in sugar and stick to teeth.
• Yoghurt & cheese are fantastic options for dental health, as they contain calcium and phosphate. Just be sure to read the food label and ingredients to check for added sugar.

Tooth-Friendly Drinks for Children

What your child drinks is just as important as what they eat. Here are some of the best choices for keeping their teeth and bodies healthy:

• Breastmilk or infant formula is the ideal drink for babies.
• Cow’s milk can be introduced after 12 months of age.
• Water is a great choice after 12 months. Tap water is best as it contains fluoride, which helps strengthen teeth.

Choosing Healthy Snacks

Making healthy snack choices is simple if you follow a few key guidelines:

• Make snacks as healthy as their main meals. Fresh, whole foods are always best.
• Read the food label and list of ingredients. Look for foods that do not have sugar listed in the top three ingredients.
• Avoid sticky, chewy, or sweet snack foods. These can cling to teeth for longer periods, increasing the risk of tooth decay.
• Limit foods and drinks that stay in the mouth for a long time. Think lollipops or constantly sipping on juice from a bottle.
• Fruit juice is not necessary for babies under 1 year of age. For children over 1 year, it should be an occasional treat, limited to 120-180ml and served in a cup, not a bottle.

By focusing on fresh, whole foods and mindful choices, you can set your child up for a lifetime of healthy eating habits and a happy, healthy smile.