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Design and production by Deakin Learning Futures
Published by Deakin University 2014
© Deakin University
National Library of Australia
Cataloguing-in-Publication data
Infant program: parent handbook / by Dr Karen Campbell and Dr Kylie Hesketh.
ISBN 9781741561678 (pbk.)
Infants--Nutrition--Australia.
Toddlers--Nutrition--Australia.
Baby foods--Australia.
Infants--Health and hygiene--Australia.
Exercise for toddlers--Australia.
641.5622
This initiative is jointly funded by the State Government of Victoria and the
Australian Government.
The Royal Children’s Hospital was involved in the development and trialling of the
Infant Program.
Deakin University CRICOS Provider Code: 00113B
Disclaimer
This information is provided for general education and information only and is not intended to replace medical advice relevant to a user’s speciic circumstances. Users are encouraged to seek medical advice from their health care professional.
Disclaimer of Liability
Deakin University has taken reasonable measures to ensure this information is correct at time
of publication, but gives no guarantee or warranty that the content is up-to-date, complete or accurate and accepts no responsibility for the accuracy or completeness of the material. To the extent permitted by law Deakin excludes liability for any and all loss caused by use of or
reliance on this information.
| PARENT HANDBOOK i
Contents
Acknowledgements iii
Welcome to the Infant Program iv
Getting it right from 3 months 1
Healthy eating 3
Importance of iron rich foods at around 6 months 7
Active play 10
Summary 12
Getting it right from 6 months 13
Healthy eating 15
Drinks and your child 19
Active play 23
Summary 26
Getting it right from 9 months 27
Healthy eating 29
Other carers looking after your child 34
Active play 36
Summary 40
Getting it right from 12 months 41
Healthy eating 43
Healthy eating and getting it for parents 48
Active play 54
Summary 58
Getting it right from 15 months 59
Healthy eating 61
Preventing fussy eating 66
Active play 69
Summary 72
| Getting Healthy Eating and Active Play Right from the
Startii
Getting it right from 18 months 73
Healthy eating 75
Snack attack 79
Active play 81
Summary 84
| PARENT HANDBOOK iii
AcknowledgementsThe Infant Program was conceptualised and conducted as a research project by
Dr Karen Campbell and Dr Kylie Hesketh. The program has been modiied for
community implementation and Karen and Kylie would like to thank the following
people for their contributions in progressing the Infant Program from an idea, to an
evidence based program suitable for use in our communities.
Research co-investigators:
Professors David Crawford, Jo Salmon, Kylie Ball and Drs Sarah McNaughton, Zoe
McCallum (Royal Children’s Hospital) and Lisa Gold for their invaluable expertise,
advice and guidance throughout the research phase, 2008–2010.
Research support team:
Bibi Gerner, Natasha Napiza, Anne Griiths, Sanae Roberts, Debbie Leslie, Irene
Lichomets, Sandrine Lioret, Dr Shelika Hegde, Heidi Strickland, Venita Mackinnon,
Priscilla Lunn, Eileen Spiteri, Alison Spence, Emily McLeod, Catherine Naylor, Robyn
Perlstein, Margaret Rozman, Tegan Bonham, Alexia O’Callaghan, Carolyn O’Gorman
(dec), Inger Neylon, Marilyn Piper, Lily Meloni, Siobhan O’Halloran, Rachael Reynolds
and Paige van der Pligt and the many student volunteers, for their dedication to
managing and supporting the delivery of the program, and to the collection and
management of data.
Research participants:
Special thanks to the 14 local government areas in Melbourne and their Maternal
and Child Health Nurses who provided access to irst time parent groups and of
course to the 542 families who participated in the research phase, without whom
the program would not have been possible.
Funding:
The Infant Program research phase was supported by funding from the National
Health and Medical Research Council and the Heart Foundation, Victoria Division.
Karen Campbell was supported by a Victorian Health Promotion Foundation
Fellowship (Public Health) from 2007–2012. Kylie Hesketh was supported
by a NHMRC & National Heart Foundation of Australia co-funded Part-time
Training Fellowship (2005–8) and National Heart Foundation of Australia Career
Development Fellowship (2009–2013).
Program development for community implementation:
Inger Neylon, Robyn Perlstein, Cathy Cooper, Peter Lane, David Williams, Carly
Milanovic, Darren Baker, Liza Marsh, Simon Fox, Donna Squire, Caroline Coles,
Michael Wescott, Glenn McNolty, and Dr Trina Hinkley for their expertise and
enthusiasm in adapting and producing the program resources for use in local
communities.
And inally, thank you to colleagues, friends and others who have provided input
into the Infant Program including the many who agreed to be photographed and
ilmed for the resources.
| Getting Healthy Eating and Active Play Right from the
Startiv
Welcome to the Infant ProgramBeing a irst-time parent can be a rewarding and challenging experience, and
many questions come up along the way. We know parents want to provide the
best for their babies, but sometimes need help with this – babies don’t come
with a “how to” manual. The Infant Program is designed to help parents to get
healthy eating and active play happening with their babies, right from the start.
We know from having worked with many, many parents that getting the food
and activity stuf right is very important. It’s not always easy to know the best
way to do this. This program provides you with lots of useful information to
assist you and your family, whether this is your irst baby or whether you’re an
experienced parent.
The aim of this program is to promote healthy eating and active play for your
child. This will have long-term health beneits, both for your child, and for you.
Research tells us that children form life-long eating habits from a very early
age, so encouraging healthy eating and active play from the very beginning is
essential.
How does the Infant Program work?
Your group will meet every 3 months for the next 15 months to discuss healthy
eating and active play with your baby. The sessions are relaxed and interactive.
They give you a chance to talk with other parents going through the same
experiences at the same time. It is a great place for you to share your successes
and challenges with each other, and to receive expert guidance from your
group facilitator.
There are 6 sessions overall. The irst session starts when your baby is about 3
months old, although some babies will be a bit older or younger. Your group
will then meet again every 3 months when your baby is about 6 months, 9
months, 12 months, 15 months and inally 18 months. Each session goes for
about an hour and a half. The sessions are run by your group facilitator, who has
received expert training on the Infant Program from the people who designed
this program at Deakin University.
Each session will explore how to feed your baby, what to feed your baby and
how to play with your baby at their current age. We will also look at what’s
going to be happening with your baby over the coming months so that you
can anticipate challenges and be prepared for how to handle those challenges.
There are videos to watch looking at feeding your baby, cooking ideas, and
ideas for playing with your baby. These videos are available on the Infant
Program website www.infantprogram.org, and can be great to watch with
partners and other carers of your baby.
After watching the videos, there will be a chance to talk about any thoughts or
concerns about what you saw. This is your chance to raise any issues or anxieties
| PARENT HANDBOOK v
you might have. Your group facilitator will be happy to answer any questions
you have. You might even have some tips for other parents in your group.
Your facilitator will then take you through some of the information in this
parent’s handbook. The handbook will expand on what you watched in the
videos. It also has a ‘Special Topic’ section for each age group. The ‘Special Topic’
gives you some information on an issue that is particularly important for that
age group, for example fussy eating, or the importance of iron in your baby’s
diet.
Finally, you will have the chance to have a chat about how you are going. As
a new parent, it is important to take some time out for yourself too. Eating
healthy foods and staying active is just as important for you as it is for your
baby.
The Infant Program has 6 key messages, which we will explore during each of
the sessions. The key messages are:
Children model their behaviour on their parents. Enjoy mealtimes together as
often as you can and ind some time for active play with your child each day.
Parents Provide a healthy range of foods. Kids Decide if to eat and how much to
eat. Remember, the more you fuss about food, the more they will fuss. Likewise,
Parents Provide a range of active play opportunities and Kids Decide which
activities to engage in.
Eating a wide range of fruits and vegetables is one of the most important things
we can do for our health. Snacks are really mini-meals to give your child an
opportunity to eat a variety of foods from all the food groups.
Eat Together, Play Together
Parents Provide, Kids Decide
Snack on Fruit and Veg
| Getting Healthy Eating and Active Play Right from the
Startvi
Adding fruits and vegetables to every meal will help your child to know and love
these foods. Remember fresh, frozen or canned fruits and vegetables are all great
choices. The meals that you make don’t have to be fancy, just healthy and simple.
Ofer water regularly and ensure that it’s always readily available, particularly
when out and about. Avoid fruit juice, cordial, soft drink and other sweetened
drinks.
Television is not recommended at all for children under 2 years of age. When
the television is OFF, your child has more opportunity to be OFF AND RUNNING.
Encourage your child to be active every day. As a parent you are a great role
model for your child’s active play.
Infant Program website
Visit www.infantprogram.org. Here you can ind the videos from sessions, the
Parents Handbook, recipes and links to other websites and resources that you
might ind useful. The website is great to explore on your own, with your partner,
or to share with other carers who look after your baby, especially grandparents.
Colour Every Meal with Fruit and Veg
Tap into Water
O� and Running
3| PARENT HANDBOOK
3m
Healthy eating
When to introduce solids
It is recommended that you introduce solid foods around 6
months of age. Around 6 months is when babies need additional
nutrition including kilojoules (energy), iron and zinc. Signs your
baby is ready for solids include: biting movements; no longer
sticking tongue out when food is put in their mouth; still showing
hungry signs after a breast or formula feed; reaching out, opening
mouth and or putting their hands in their mouth when you eat.
Babies will also need to be able to sit up with limited support.
Formula or breast milk will however remain the most important
food for your baby until they reach 12 months of age.
How to introduce solids
Start by giving 1–2 teaspoons two times per day. The amount of
solid food accepted by your baby will vary greatly. The irst few
times you introduce solids, the consistency should be ‘soup like’.
The consistency of the food can gradually get thicker and lumpier
as tolerated. The amount of food will also increase to a few
tablespoons per feed.
4 | Getting Healthy Eating and Active Play Right from the Start
3mYour baby will most likely spit out the food at irst until they igure
out how to swallow the new texture. Some babies grasp the
introduction of solids right away and for others it will take a few
weeks.
Solid foods can be introduced in any order, so long as the iron rich
foods like infant cereals or pureed meat and poultry dishes are
included in these irst foods, along with breast milk or formula milk.
To prevent botulism, do not feed honey to babies aged under 12
months.
You can mix a small amount of rice cereal with breast milk or formula
to a thin consistency. Gradually thicken the texture over time. You
may have heard that by adding rice cereal to a baby’s bottle, your
baby will sleep longer at night. Research has proven this theory to be
false.
Increasing and varying your babies food texture is essential for oral
motor development. A baby will quickly learn to manage foods of
diferent textures and will accept food that has been mashed with a
fork or minced. Encouraging your baby to chew is important.
Once your baby has tried infant rice cereal or another iron-containing
food, try a range of cooked and pureed or mashed fruits and
vegetables and dairy products such as full fat yoghurt and cheese.
There is no need to add salt or sugar to your baby’s food. Neither is
needed by your baby and baby’s taste buds are very sensitive. Let
them enjoy the new lavours they are experiencing.
Do not despair if they spit food out or throw food away as that’s all
totally normal. Your baby might not be hungry or unsure of the new
taste or texture. Keep trying. A food previously rejected is often eaten
with delight after the ifth or iftieth messy ofering.
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Extra tips to introducing solids
Make extras when preparing fruits and vegetables. Freeze the
extra servings of fruits and vegetables in ice cube trays. Once
the cubes are frozen, store them in ziplock bags. This is an
economical way of always having something fresh and home
cooked to ofer your baby. This will also mean you don’t need
to cook at each meal and that you’ll have easy on-the-go meals
ready for your baby.
No child can be forced to eat. Babies are excellent at knowing
when they have had enough. Therefore, watch your baby’s facial
expression and body language when feeding. Your baby will tell
you when they have had enough.
Children’s appetites change, mostly in response to how much
they’re growing. This means that some days they will eat a lot,
and other days not so much.
At 6 months most babies are big enough to sit comfortably in a
highchair for meals. Once in the highchair your baby will be free
to explore their meals. It is highly recommended that you are
also eating meals and snacks with your baby.
Bibs, plastic mats, vinyl looring, face washers, and paper towels
are all great things to have at hand for the next two years. Eating
should be exploratory, messy and as stress free as possible.
6 | Getting Healthy Eating and Active Play Right from the Start
3m
What to drink
The only drinks your baby needs are breast or formula milk.
Avoid ofering juice, cordial or soft drink, as these drinks can
damage growing teeth and cause a baby to gain too much
weight. From around 6 months, small amounts of cooled
boiled water can be given in addition to breast milk or formula.
Budget tip: Buy fruits and vegetables when they are in season
as they are fresher, tastier and less expensive.
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Importance of iron rich foods at around 6 months
Why do babies need iron?
Iron is an essential nutrient that is needed for making red blood
cells and plays a signiicant role in brain development.
When do babies need iron?
In the irst six months of life, a baby receives adequate iron from
breastmilk or infant formula. Around 6 months, it is necessary
to start your baby on solids containing iron in order to prevent
deiciency. Breast milk or infant formula does not meet your
baby’s needs for iron after this age.
Foods that provide iron include:
» red meat for example beef and lamb
» chicken (especially the dark meat)
» iron-fortiied cereals (infant rice cereal)
» legumes for example lentils and peas
» green leafy vegetables for example spinach and bok choy
» cooked tofu
Foods to avoid: Cow’s milk as a replacement for breast milk
or infant formula. Iron-deiciency anemia has been linked to
early introduction of cow’s milk. Therefore, it is recommended
that cow’s milk not be used as the main drink until around 12
months of age.
8 | Getting Healthy Eating and Active Play Right from the Start
3m
Types of iron found in foods
Heme-iron – a well absorbed form of iron, found in animal
foods such as beef, chicken, liver, ish and shellish.
Non-heme iron – the main form of iron found in plant foods
like green leafy veggies, some grains, legumes, cooked tofu,
dried fruits and rice cereal. This form is less well absorbed. But,
vitamin C eaten around the same time as non-heme iron can
increase its absorption.
Foods high in vitamin C
» Oranges
» Kiwi fruit
» Strawberries
» Cantaloupe
» Mango
» Watermelon
» Pineapple
» Tomato
» Capsicum
» Broccoli
» Potato
» Caulilower
9| PARENT HANDBOOK
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Ideas of pureed vegetarian food combinations to maximise iron absorption
» Porridge (iron) with mashed strawberries (vitamin C)
» Pureed cooked lentils (iron) and tomato (vitamin C)
» Pureed cooked chickpeas (iron), spinach (iron) and capsicum (vitamin C)
Possible causes of iron deiciency
» Preterm babies
» Maternal iron deiciency during pregnancy
» Late introduction of solids
» Inadequate iron provided by the diet, most commonly from a lack of heme iron-containing foods such as meat
» Excessive cow’s milk intake
» Vegetarian diet that is not rich in non-heme iron-containing foods
» Lack of vitamin C-containing foods.
10 | Getting Healthy Eating and Active Play Right from the Start
3m
Active play
Television or electronic media (screen time)
It is recommended that children younger than 2 years of age
have no screen time. This means no time watching television,
DVDs, using computers, iPads, iPhones or any other electronic
games. Research has found that watching television and other
screen time:
» reduces the amount of time children have for active play, social contact with others and chances for language development
» afects the development of a full range of eye movement
» reduces the time they can stay focused.
Television and other screen time have not been shown to have
any health, intellectual or language beneits. Remember: Of
and Running.
Playing with your baby
Playing with your baby helps develop their brain and body.
Every baby is diferent and will reach milestones at diferent
times. Try not to compare your baby with other babies of the
same age.
Ideas for playing with your baby starting from birth include:
Tummy time
Strengthens the moving and exploring muscles – legs, arms,
back and neck.
At home: Place baby on their tummy for 5–10 minutes at a time.
This time can increase as their muscles strengthen and tummy
time gets easier. Try placing a mirror, blowing bubbles or rolling
a ball in front of your baby for distraction. You can also lie on
your tummy face to face with your baby and smile and chat to
them.
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Rolling
Helps develop muscle strength, balance and eye strength.
Action: Lay baby on their back and gently lift a leg (not too
high) while holding the other leg down and gently roll them to
their tummy using the lifted leg.
Sitting up
Sitting up helps develop strength, balance and coordination.
Your baby will develop the strength in their back and neck
to hold themselves upright in a sitting position before they
develop the balance to avoid toppling over. Once your baby
has developed this strength to sit up with assistance you can
help them develop their balance.
Action: Prop your baby in a sitting position where they are
supported with pillows or sitting between your legs on the
loor. Try having the baby reach forward or to the side (just a
little) for an object. This is a great opportunity to let your baby
play with a toy on wheels which teaches them the idea of
movement.
12 | Getting Healthy Eating and Active Play Right from the Start
3m
Summary
Eat Together, Play Together
» From birth babies watch and copy their parents.
» Assist your child to learn about their new world.
Parents Provide, Kids Decide
» It is your job to provide your baby with a sleeping, feeding and playtime
schedule.
» Your baby knows how much milk they need.
Snack on Fruits and Vegetables
» Fruits and vegetables are easy, healthy snacks.
» Your baby watches what you eat, so set a good example.
Colour Every Meal with Fruits and Vegetables
» Try to provide many diferent coloured fruits and vegetables.
» Providing fruits and vegetables with every meal helps your baby learn to enjoy
healthy eating.
Tap into Water
» Breast milk (or infant formula) is the main drink to 12 months of age.
» Busy parents need to drink plenty of water too.
Of and Running
» TV or other screen time is not recommended for children under 2 years of age.
» Time outdoors makes everyone’s day brighter.
» Try to get out of the house every day.
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Healthy eating
Getting started on solids
Babies are ready to eat at around 6 months of age. The irst few
weeks of feeding your baby are all about experimenting with
new textures and tastes. It is also about learning how to swallow.
It is important for you to try to be relaxed and embrace both the
challenges of feeding and the mess. The more you stress the more
your baby is likely to fuss and not enjoy the experience.
Fortiied infant rice cereal, pureed meat, chicken, ish, cooked tofu
or legumes are great irst foods as they have the necessary iron
and can be easily made to the right consistency. Vegetables, fruits
and dairy products such as full-fat yoghurt and cheese can then
be added.
Refer back to the 3 month feeding section for more information
on the introduction of solids.
Already started on solids
The irst few months of eating are all about exploring diferent
textures, unique colours and tastes. It is also a time for your baby
to show a little bit of assertiveness. Try not to stress if it takes your
baby longer than other babies of similar age to accept food –
keep trying.
How often to feed
At irst you will be feeding your baby one to two times per day.
The frequency will then increase to three times and then to three
meals and two snacks. A parent’s job is to provide healthy foods at
regular times – your baby will decide what and how much to eat.
Remember: Parents Provide, Kids Decide.
16 | Getting Healthy Eating and Active Play Right from the Start
6m
How much to feed
Watch your baby for signs indicating fullness, such as closing
their mouth tightly, turning their head away or pushing the
spoon away. Do not encourage your child to keep on eating
if they are ready to stop. Remember, your job is to provide
healthy foods at regular times – it is up to your baby to decide
how much to eat.
What to drink
Beyond breast milk or infant formula, the best drink for
children is water. Children don’t need sweet drinks such as fruit
juices, soft drinks, energy drinks, cordials, lavoured mineral
waters and sports drinks, either bought or homemade. Sweet
drinks are high in kilojoules (energy) and contain very little
nutritional value. Regular intake of sweet drinks may cause
excess weight gain and tooth decay even before the teeth have
broken through. Avoid using a baby’s bottle for comfort as this
can lead to tooth decay. Encourage your baby to drink from a
cup from 6 months of age. Remember to Tap into Water.
If you fuss, your baby will fuss
Remember that the more you fuss about food, the more your
baby will fuss. Resist the temptation to coerce or push your
child to eat. Avoid ofering replacement foods like yoghurt and
custard or ‘favourite’ foods if you ind your baby is not eating
what you’ve provided. Finding replacement foods is a very
short-term ix and will deinitely encourage your baby to be a
fussy eater. It can take up to 10–15 tries of a new food before
your baby may inally accept the second bite. The next food
ofering should be at the next regular meal or snack time.
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Constipation
True constipation in babies is very rare. The number of times
a baby has a ‘poo’ varies a lot from one baby to another. For
example, it is normal for some babies to have one bowel action
every few days and for other babies to have several bowel
actions each day. Pain and distress associated with passing poo
tell you that a baby may be constipated. In contrast, straining
without pain and distress is usually not cause for concern.
If you believe your baby is constipated, check they are getting
enough water.
If formula fed, check that the formula is made up correctly with
the right amount of water to number of scoops of formula.
In very warm weather a bottle-fed infant may require extra
luid such as cooled, boiled water between formula feeds, and
a breastfed infant may require more frequent breast feeds.
If you are conident your baby is getting enough luids and
the problem persists, consult your Maternal and Child Health
Nurse, General Practitioner or Paediatrician.
Fruits and vegetables are good sources of dietary ibre and will
help to prevent constipation.
Budget tip: Limit the amount of packaged baby food you
purchase. Home-prepared foods will have a more suitable
texture for your baby and are far more cost efective.
18 | Getting Healthy Eating and Active Play Right from the Start
6m
Just add fruits and vegetables tip: Once your baby is ready
for fruits and vegetables, keep a list of the ones they try. Aim
to add at least two new fruits and vegetables to the list every
week.
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Drinks and your child
Water is safe, free and it is by far the best drink of choice for
you and your child. Introducing alternatives to your child is
simply not necessary. Drinks such as juice, cordials, sport drinks
or soft drinks might reduce your child’s long-term and short-
term acceptance to water.
Encourage water consumption.
» Ofer cooled boiled water to your baby/child often during the day.
» Always have a bottle of water with you when out.
» Be a role model by drinking water yourself rather than tea, cofee or soft drinks.
» Ofer cooled boiled water in a cup from around 6 months of age.
Sugar in drinks
Drinks that contain sugar such as fruit juices, soft drinks, sports
drinks and lavoured milks are not recommended for infants
and young children.
High sugar drinks:
» promote tooth decay
» increase the likelihood of weight gain as they are high in kilojoules (energy) but often low in nutrients
» can easily ill up a small tummy and reduce a child’s appetite for more nutritious foods
» increase appetite for more sweet foods.
20 | Getting Healthy Eating and Active Play Right from the Start
6m
Points of interest:
» Breast milk, formula and plain cow’s milk contain the naturally occurring sugar ‘lactose’. These drinks are not considered to be ‘sweet drinks’ as they contain protein, calcium and other nutrients essential for healthy bones and teeth. Also, the fat and protein in the milk helps balance out how fast the sugar is absorbed in your body.
» Half of an orange provides all of the vitamin C a child needs and some important ibre for bowel function. Fruit juice is very easy to over consume. It takes around three whole oranges to make one cup of orange juice, but as there is no chewing involved, and most of the ibre is lost – it becomes easy to over consume unnecessary kilojoules (energy).
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Activity
Guess the number of teaspoons of sugar in each of the drinks below.
Answers are at the bottom of the page.
250 ml tetra pack of Ribena _
600 ml bottle of soft drink _
250 ml bottle of juice _
300 ml carton lavoured milk _
375 ml bottle of soft drink _
375 ml can of lavoured mineral water _
1 glass of water _
Breast and bottle then what?
Around the time you introduce solids is a good time to begin to
ofer water in a cup, which, like learning to eat, takes practice,
practice and more practice. Copying you is also important.
Why a cup?
Using a cup increases movement of the jaw and chin, this
improves co-ordination, control and lexibility of the tongue
and lips, and then talking. Using a cup will also help increase
independence and hand coordination.
ANSWERS
(Teaspoons of sugar in the various drink options)
250 ml tetra pack of Ribena – 9 600 ml bottle of soft drink – 20
250 ml bottle of juice – 7 300 ml carton lavoured milk – 7
375 ml bottle of soft drink – 10 375 ml can of lavoured mineral water – 11
1 glass of water – 0
22 | Getting Healthy Eating and Active Play Right from the Start
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How do I start ofering a cup?
» Tilt the cup towards baby and get your baby to tuck their chin in and come towards the cup, not the other way around. This helps them to purse their lips on the curved lip of the cup.
» Use a clear or transparent cup with large handles (for gripping) so you and the baby can see the liquid inside.
» A small cup with a small rim size will it baby’s mouth best.
» Other cups are useful when you are out, such as sipper and straw cups. Controlling the swallowing of luid is more diicult with these as a baby’s head is tilted back and the chin is held forward. The actions used with these are similar to sucking from a bottle.
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Active play
Playing with your baby
Playing with your baby helps develop their brain and body.
Every baby is diferent and will reach milestones at diferent
times. Try not to compare your baby with other babies of the
same age.
Ideas for playing with your baby starting from around 6
months include:
Crawling
Crawling helps with visual skills, independence and
exploration. It helps to develop your baby’s brain as it is the
irst time your baby will use the opposite arm and leg in
movement. Babies often have diferent methods of crawling.
Not all babies will crawl in the traditional way – this is OK too.
At home: Encourage your baby to crawl and move around;
let them crawl on diferent surfaces such as grass; create fun
obstacles like going around or under furniture, down or up an
incline, through boxes, under your legs; let your baby chase
you or you can chase them while also crawling.
Allow your baby to play on their own
Babies learn about the world by playing. It’s important to play
with your baby but it is also important to give them a chance
to play and explore on their own in a safe environment. Playing
on their own allows them to understand that they are separate
from you. It also helps you to see what they’re most interested
in. Remember: Parents Provide, Kids Decide.
24 | Getting Healthy Eating and Active Play Right from the Start
6m
Limit the time your baby spends restrained in a highchair,
pusher, play centre, car seat, bouncer, baby sling/carrier or
even your arms. Apart from sleeping, it is recommended that
babies and older children are not restrained or kept inactive for
more than one hour at a time. Try replacing the time you might
restrict your baby’s free movement with their alone time. Alone
time can only be achieved if you have safe areas in your home
where you can leave your baby for short periods of time.
Home safety
Instead of restraining baby and limiting a baby’s activity while
you do things around the house, we recommend making areas
of your home baby safe. Ask your Maternal Child Health Nurse
for a complete checklist on making your home baby safe.
Example of things to do to make areas of your home baby safe.
» Put small items that your baby could choke on in a secure cupboard or drawer that they can’t get to.
» Remove unsteady objects on tables that might fall over if furniture is moved.
» Put child-proof locks on cupboards and drawers.
» Insert safety plugs into power points.
» Remove all cords from electrical appliances and window curtains/blinds.
» Place corner protectors over sharp corners of furniture such as those on cofee tables that might be at your baby’s height.
» Place a playpen around things you do not want baby to go near for example a Christmas tree or mobile heater.
» Get down to your child’s level and look around for trouble spots.
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Rolling of balls or toys on wheels
Playing with balls or toys on wheels helps develop hand-eye
coordination – when our eyes are working together with our
hands. This type of play also helps babies develop a good
sense of timing.
Sit your baby up (prop them with cushions if they’re not yet
sitting conidently alone) and you sit just in front of them. Roll
a ball or toy on wheels between the two of you (you will need
to help your baby roll it back until they get a bit older). This
activity works well with your baby sitting between your legs
and rolling the ball to another person or against a wall. Passing
a ball back and forth or having your baby chase a ball is fun to
do in the pool as well. Remember: Eat Together, Play Together.
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Summary
Eat Together, Play Together
» Babies watch what you eat and how you eat.
» Spend lots of time on the loor playing with your baby.
Parents Provide Kids Decide
» Provide your baby with many diferent healthy foods and activities.
» Let them decide what and how much to eat and do.
Snack on Fruits and Vegetables
» From around 6 months your baby will begin eating solid foods.
» For meals and snacks ofer iron-containing foods, including iron-enriched infant
cereals, pureed meat, poultry, ish, cooked tofu or legumes. Vegetables, fruits
and dairy products such as full-fat yoghurt and cheese can then be added.
Colour Every Meal with Fruits and Vegetables
» Ofer a variety of diferent fruits and vegetables at every meal.
» Remember fruits and vegetables in season are always the best buy.
Tap into Water
» Ofer cooled boiled water in a cup at meal and snack times.
» Babies do not need any other drinks (except breast milk or formula).
Of and Running
» Make an area of your home baby safe and allow your baby to roam freely in this
area.
» Explore outside, sit your baby by a window or let them watch you do house
chores – this is more educational and more engaging than watching TV.
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Healthy eating
What foods to provide
Your baby is still experimenting with textures, tastes, smells
and colours. Continue your mission of increasing the number
of foods they eat by trying new foods everyday. Try diferent
combinations of the foods they have tried. They may be unsure
of new foods and new combinations the irst few times so keep
trying and trying. If they spit a food out try again another time
and move on. Remember, Colour Every Meal with Fruits and
Vegetables.
‘Everyday’ foods and drinks for your baby and the whole family
are vegetables, fruits, whole grain bread and cereals, milk and
milk products, lean meat, ish, poultry and legumes, and water.
Foods and drinks high in fat, sugar and salt should only
be consumed ‘sometimes’. The problem with providing
‘sometimes’ foods is that these foods will replace the nutritious
foods that children need every day. This can lead to later health
problems.
Scenario: You have just made dinner for your family and for
your baby. You spent lots of time making the perfect dish. You
give your baby a spoonful and they spit it out. You give them
another spoonful and again they spit it out. They refuse to take
another bite by closing their mouth and turning their head
away and pulling their body back and away from the spoon.
30 | Getting Healthy Eating and Active Play Right from the Start
9m How much food to provide
Your baby will tell you how much food they need. This means
that it is a parents job to provide a wide variety of healthy foods
at regular meal and snack times and it’s a kids’ job to decide
what and how much of that food to eat. Parents should trust a
child’s natural hunger and fullness signals. Remember, Parents
Provide, Kids Decide. Try to keep to a routine around meal and
snack times and limit eating in between. If you allow your baby
to graze on food they will not be hungry enough to try new
foods or eat foods that are not their favourites.
What to drink
Beyond breast milk or infant formula, the best drink for children
is water. Babies do not need sweet drinks such as fruit juices,
soft drinks, energy drinks, cordials, lavoured mineral waters
and sports drinks, either bought or home-made. Sweet drinks
are high in energy (kilojoules) and contain very little nutritional
value. Regular intake of sweet drinks may cause excess weight
gain and tooth decay even before the teeth have broken
through. Avoid using a baby’s bottle for comfort as this can also
lead to tooth decay. Encourage your baby to drink cooled boiled
water from a cup from around 6 months of age. Remember to
Tap into Water.
I can do it myself.
Some babies will want to feed themselves. It can be tempting to
hold of on this as it creates a mess and you wonder if any of the
food actually went into their mouth. However, this is a great way
for your baby to practice coordinating their hand movements.
You might also ind them more willing to try more of something
if they are feeding themselves. Try using two spoons if they are
having diiculty, one for you and one for your baby. Remember
to always cut foods into small enough pieces so that they do
not pose a choking risk. NEVER leave your baby while they
are eating. It does not take long for a baby to choke even on
something small and they may need your help.
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Finger food ideas: (For babies wanting to feed themselves
inger foods are useful.) Remember: Colour Every Meal with
Fruit and Vegetables.
» Steamed baby corn
» Sliced avocado
» Cooked carrot – cut into sticks
» Watermelon cubes
» Strawberries
» Thin rice cakes with a spread (avocado or cheese)
» Halved unseeded grapes
» Toast ingers with spread (avocado or cheese)
» Banana
» Cucumber (cut up or whole)
» Capsicum slices (they can suck on this and get the lavour)
» Cooked apple slices
» Orange segments
» Pita sandwiches made with left over dinner meat, cheese, hummus, or another spread
» Cooked caulilower lorets
» Cooked broccoli lorets
Adding salt, oil and sugar
Babies have more sensitive taste buds than adults, so try to
avoid your baby developing a taste for foods with added salt or
sugar.
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Fruits and vegetables
Children can learn to like diferent fruits and vegetables. It just
takes repeated eforts to ofer them, and have them rejected
and eventually accepted. Individual genes do not determine
taste preferences. Make sure that there is a variety of colours of
fruit and vegetables at each meal or snack. Remember: Snack
on Fruits and Vegetables.
Budget tip: When choosing between items, make sure to
check out the ‘unit price’.
The Australian Government mandates ‘unit pricing’ for large
stores. What this means is that the stores must display the
price of a grocery item as a standard unit of measurement
alongside its selling price. Diferent types of grocery items will
use diferent measurements, e.g. per litre, per kg, per 100 g.
You can use this to compare the actual costs between diferent
items.
For example:
Fruit and vegetables per item or per kg
Meat per item or per kg
Beverages per litre
Cheese per kg
Eggs per 100g
Flour per kg
Just add fruits and vegetables tip: Ofer the vegetable irst at
meals when your baby is most hungry. Steamed vegetables
are a great food for your baby to practice eating on their own.
While they are eating their vegetables it will give you a chance
to eat your food as well.
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Other carers looking after your child
Those who assist you in caring for your child are a huge
support. They will want to do their best for both you and your
child. However, you may not always agree with their views on
raising children. Keeping open communication on how you
would like your child taken care of will be important. Other
carers may have questions or concerns regarding what to feed
your child or what to do to keep them busy.
Provide support to other carers by:
» providing suggestions on how to keep your child physically active
» sharing some success stories around how you play with your baby
» making sure that the foods you normally feed your baby are in the house
» letting them know what your child drinks and when they eat during the day
» chatting about your approaches regarding food refusal.
Fun activity ideas you could suggest to other carers
» Throwing leaves and grass clippings up into the air and letting them rain down
» Doing chalk drawings on the footpath
» Playing ‘chasey’ in the garden
» Rolling a ball to each other across the lounge room
» Playing dress ups with scarves and hats
» Playing peek-a-boo with the clothes on the line outside
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» Making music with plastic containers, plastic cups and wooden spoons
» Rearranging the tea towel drawer
Fun food ideas you could suggest to other carers
» Taking a picnic lunch of sandwiches, vegetables and fruit to the playground
» Going to the fruit and vegetable shop or supermarket and focusing on the fresh produce aisle – the colours are amazing and there’s lots to talk about.
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9m
Active play
Playing with your baby
Playing with your baby helps strengthen their relationship
with you as well as develop their brain and body. Every baby is
diferent and will reach milestones at diferent times. Try not to
compare your baby with other babies of the same age.
Some ideas for playing with your baby starting from around 9
months include:
Crawling
Your baby might have just learned to crawl or maybe they
have become a very fast crawler. Challenge them with diferent
surfaces to crawl on, obstacles to crawl over, under or around
and plenty of time on the loor to practice.
A great game is to chase your baby or have them follow you.
Walk or get down on the loor and crawl after them, telling
them what you’re doing. For example, ‘mum is coming after
you, I’m going to catch you and kiss you’. At irst you’ll need to
‘catch’ them quite quickly but as they get used to the game you
can let them crawl further. Also encourage them to follow you.
For example, ‘here I go over to the chair, come on, this way’. Let
them crawl to the door before picking them up when you’re
going out. Remember: Eat Together, Play Together.
Standing
At some point before walking, babies learn to stand. Standing
is important for developing balance and muscle strength.
Babies get themselves into the standing position in a variety
of ways but most will use furniture as a means of pulling
themselves to stand.
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Place your baby’s favourite toys up on furniture (couch, chair)
to motivate your baby to pull themselves up; once standing
conidently you can place toys just out of reach to encourage
your baby to ‘walk’ (cruise) along the furniture to reach their
toy.
Dancing
Dancing is a great way to encourage movement and develop
balance. Music helps with brain development. Put some music
on or sing (your baby won’t mind if you’re not good at it.).
Show your baby how to rock and move to the music. Once
they are able to stand you can hold their hands and help them
gently rock back and forwards and wave their arms about.
Once they are walking you can encourage them to move freely
to the music. Show them how it’s done.
Parks
Find your local parks and start visiting them regularly. Your
baby will enjoy seeing other children playing. Help them
explore the play equipment. Take them down the slide – you
can either slide down with your baby on your lap or hold them
under the arms as you move them from the top of the slide
to the bottom. You can also let them crawl up the slide. Help
them to crawl on the climbing equipment and ramps. Once
your baby is able to walk they will start being able to enjoy the
play equipment with less and less help from you.
38 | Getting Healthy Eating and Active Play Right from the Start
9m
Planning for active play and family activity can help to ensure
both you and your baby have some planned physical activity
and active play every day. This should be in addition to your
usual active play. Try using the weekly planner below.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
For example:
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Go for a
swim at the local pool
Walk to
Maternal and Child Health Care
appoint- ment
Crawling obstacle course
Meet
mother’s group at the park
Ball play
and dance time
Walk to
café for lunch with friends
Sing rhymes
together
Blow
bubbles in back yard
Play in sandpit at home
Walk to the
park
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Summary
Eat Together, Play Together
» Your baby will most likely eat what they see you eat.
» Try eating outdoors. It’s fun and you don’t have to worry about mess.
» Play chase with your baby or have them chase a favourite toy.
Parents Provide, Kids Decide
» The only drinks your baby needs you to provide are breast milk or formula and
water.
» Don’t push your child to eat; they know how much they need.
Snack on Fruits and Vegetables
» Fruits and vegetables served as inger foods are great snacks for babies.
» Soften hard fruits and vegetables (like broccoli, carrot and apple) by steaming
them and remember there’s no need to add salt or sugar.
Colour Every Meal with Fruits and Vegetables
» Purchase fruits and vegetables when in season and let babies try feeding
themselves.
» Ofer fruits and vegetables they like with those they may not seem to like. Keep
doing this–their tastes do change.
Tap into Water
» Water is the main drink for your baby after breast milk or formula.
» Juice, soft drinks and cordials are not recommended at any age.
Of and Running
» Babies are more responsive to you and the world when the TV is of.
» Babies love trying their new skills such as crawling, standing and dancing inside
or outside. Provide lots of support and encouragement to help them practice.
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Healthy eating
What foods to provide
Try to eat the same foods together as a family. It is especially
important for you to be having similar fruit and vegetables as
your child. Meals do not need to be elaborate. They can be very
simple and basic but still healthy. Remember to Eat Together,
Play Together.
Food tips for the 12-month-old toddler:
» try ofering new foods with familiar foods
» toddlers love yoghurt. Ofer a small serve of unsweetened plain yoghurt and add tinned, fresh or pureed fruit
» use the same foods you would serve at meals at snack times. For example, ofer a small serve of leftover pasta, vegetables and chicken instead of a sweet biscuit
» use whole grains – oatmeal, wheat breakfast cereal biscuits, seeded and wholemeal bread, brown rice and wholemeal pasta
» use ‘obvious’ fruits and vegetables as well as ‘disguised or hidden’ fruits and vegetables. Hiding vegetables in dishes ensures your child may eat them, but does not encourage acceptance or experiences of new tastes and textures.
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What to drink
At around 12 months you can introduce full cream cow’s milk as
a main drink and after 2 years of age, reduced fat milk. Juice, soft
drinks and cordials are not recommended. In addition to milk,
water is the best drink of choice. Remember to Tap into Water.
Growth slows
Your toddler’s growth will now be much slower than it was over
their irst year of life. Because of this, their appetite may start to
decrease and may seem very erratic. There will be some days
that your toddler is very hungry and other days that they will
want to eat very little. There is no need to be concerned unless
you ind they do not eat for several meals in a row or if their
growth isn’t progressing normally. If you are concerned about
your child’s lack of appetite over a number of days, talk with your
Maternal and Child Health Nurse or your General Practitioner.
Setting the stage for ‘meal time’
This is a great time to get your toddler familiar with ‘meal time’.
The routine and rules established now will be what they know as
normal and will help establish life-long healthy eating habits.
A few suggestions for ‘meal time’ rules and routines:
» turn of the TV
» sit down together (even if everyone is not hungry enough to eat)
» do not allow toys at the table
» aim for your child to sit at the table for 15–20 minutes.
Remember to Eat Together, Play Together.
Turn meal times into learning experiences: When meal times
are a learning experience instead of a chore for their parents,
kids will look forward to meals and be inquisitive about the food
provided for them.
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» Let them use a spoon. They may not get much (or any) food into the mouth with the spoon but with practice they will soon igure it out. Try giving them a spoon with thick foods (such as yoghurt) that will stick to the spoon when dipped.
» Try putting one or two dips such as avocado or hummus on their plate with inger foods. When your toddler gets to dip food they are experimenting and having fun at the table.
» Watch out for when your toddler is experimenting with cause and efect. For example, what happens when I drop this banana or squish this potato? Try not to be angry or upset when they play with their food. If you think they are no longer hungry, or feel they have had enough time to eat their food, take the food away.
» Say the names of diferent utensils you use, and talk about the shapes and colours of the foods.
» Name the diferent fruits and vegetables as you prepare and serve them.
Try to ind that balance of letting your toddler explore, learn
and have fun with food while also respecting the meal time.
You might consider having the extra messy meal just before a
bath time.
Parent modelling
Toddlers are constantly learning, and one of their best teachers
is you. Parents can be a great model for their toddler, especially
when it comes to food and healthy eating. Conversely, parents
can also demonstrate less healthy eating behaviours, which
may increase a toddler’s desire for unhealthy foods.
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Scenario: Your toddler is watching you intently as you eat a
packet of chips. You then ofer them some cucumber sticks and
dip for a snack. Your toddler starts fussing for your chips and
ignores the cucumber sticks and dip you provided.
Budget tip: Planning ahead will make feeding your family
nutritious foods on a budget easier.
Plan out the next few evening meals for your family or better
still, the whole week. Keeping the meal plan somewhat broad,
for example roasted ‘meat’, makes it easier to use the same
meal plan every week. If your family likes more variety, make
the rotating meal plan for more than one week. Try using the
menu planner below to help you get started.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
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For example:
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Roast
meat and
potatoes,
and roasted
vegetables in
season
Use left
over roast
meat for
sandwiches.
Use left over
roasted
vegetables,
red lentils
and tinned
tomatoes to
make pasta
sauce
Fried rice
with BBQ
chicken
and egg
and frozen
vegetables
Lean beef
and baked
bean burritos
with salad
Homemade
pizzas
(tomato,
tuna,
capsicum,
cheese,
sweet corn)
with salad
Homemade
minestrone
soup and
wholemeal
or multigrain
bread rolls
Omelettes
with spinach,
onion,
cheese,
mushroom
and
tomatoes
Just add fruits and vegetables tip: Frozen vegetables are great
to have in the freezer especially when you are short of time or
have run out of fresh vegetables. The nutritional value of frozen
vegetables is often the same as the fresh version. They are
frozen right after being picked and washed. Frozen vegetables
are also often good value for money (check the unit price per
kg as discussed in the 9 month section). Tinned vegetables (for
examples tomatoes, corn, beetroot and legumes) are also good
to use as long as they are low in salt. Look out for varieties that
say ‘no salt added’. Check labels to see if they indicate they are
‘salt reduced’, ‘no added salt’ or check if the ‘sodium per 100 g’
in the nutrition information panel is less than 120 mg.
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Healthy eating and physical activity for parents
Life for parents with a new baby is not always as expected. It
can be diicult to juggle the many and varied priorities you
have – sleep, domestic chores, family life, work and taking care
of yourself. Self-care is essential, because if parents are healthy
and happy, everyone else is likely to be as well. These tips may
help.
General self-care
» Nap when your baby naps; even catnapping or lying on the loor or couch can recharge your batteries.
» Ask for help from others when you need a break.
» Set aside at least 10 minutes on most days to sit with a cup of something by yourself, with no pressure to get up and ‘do stuf that needs to be done’; or enjoy a bath, jigsaw puzzle or magazine.
» Get support from those who are in similar situations as you, such as other new parents. Groups that gather with babies at similar ages and stages are a great avenue for venting and discussing issues.
Your physical activity
As well as running around after your child some type of
physical activity each day can increase itness, strengthen
bones and muscles, and boost endurance. Physical activity
also releases ‘feel good’ endorphines that can improve your
mental health and mood. It can reduce stress and provide
some ‘time out’.
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Keeping active tips
» Schedule a regular family walk, for example on Sundays.
» Get to know your local neighbourhood and the local child-friendly parks and playgrounds.
» Develop the habit of ‘going for a short walk’ every day and do some exercises in the loungeroom while your child is playing.
» Try using a pedometer. A pedometer is a device that counts the number of steps you take. It might motivate you to walk further.
Common excuses and strategies to combat your excuses
I don’t have time.
» Even 10 minutes of activity here and there add up and can make a big diference.
» Try walking to a destination rather than driving.
» Walk around the lounge while on the phone rather than sitting.
I’m too tired.
» Studies show that the less active you are the more tired you feel.
» Activity = energy.
» Being physically active can be a great way to relieve stress and improve your mood.
I don’t have a babysitter.
» Find an activity that you and your baby can enjoy together for example yoga.
» Go for a pram walk – it may turn a ‘bad day’ around.
» Try dancing around the house to favourite music with your baby.
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Your screen time
‘Screen time’ includes watching TV, playing on smart phones,
tablets and computers, video games, and suring the internet.
It is generally believed that adults should limit their screen
time to 2 hours per day.
Why would it be good to limit screen time?
» Screen time very easily replaces other recreational outside activities.
» May promote more high energy snacking – especially the type advertised on TV.
» Parents have a key role in modelling for children appropriate behaviours around screen time.
Ideas to help reduce screen time for both you and your child
» Consider designating certain days or times of the day where no TV is watched or the computer is of.
» Keep TV’s and computers out of bedrooms.
» Plan your TV time by selecting what you want to watch in advance for the week and have the TV turned of at other times.
» Make one night per week a family board game, card night or reading out loud night, rather than a family movie watching night.
» Turn the radio or a CD on if you like background noise.
» You may like to keep a record of your time spent in ‘screen time’
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that is not work related for the next week. It can be interesting to take a look at your own behaviours.
Taking a look at your own recreational screen time
Keep track of the number of hours you spend on screen time
over the next week that are not work related.
Day Television time Other screen time
(DVD, computer and
electronic games)
Total
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
A good goal might be to limit your screen time to 2 hours a day
or less.
How many times a week was your ‘total’ column higher than 2
hours?
Would you like to decrease your screen time?
If yes, why would this be important to you? How will you
accomplish your goal?
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Your own eating
Eating well is important for many reasons:
» So that you have enough energy to care for your child (remember the odd day that you may not have eaten well and how you felt).
» You are your child’s most important role model and they will want to eat what you eat.
» Establishes eating styles, patterns, rules and habits that the whole family will follow into the years to come.
» Improves long-term health and vitality, and reduces the likelihood of the development of chronic diseases for example diabetes, heart disease and cancer.
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Parent activity: Take a look at your own drinking and eating by
answering the questions below. Compare your answers to what is
recommended at the end of the section. Record your intake of the
following drinks and foods that you drank or ate yesterday:
Food Group Serve Size Total number of serves yesterday:
Recommended number of serves per day
Water (bottled or tap) 1 serve = 1 cup
(250 ml)
8 serves or more
Fruits 1 serve = 1 piece
of fruit, 1 cup of
fruit pieces, 2 small
pieces of fruit
2 serves
Vegetables 1 serve = ½ cup of
cooked vegetables,
1 cup salad
5 serves or more
‘Discretionary’ or ‘Sometimes’
foods
1 serve =
1 muesli bar
1 row of chocolate
¼ of a large muin
Small doughnut
2 – 3 plain biscuits
1 scoop of ice-
cream
1 handful of chips
100 ml of wine
1 can full strength
beer
30 ml spirits
1 glass of juice/
cordial/soft drink/
lavoured milk
2 ½ serves or less
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Active play
Playing with your toddler
Playing with your toddler helps develop their brain and body.
Every toddler is diferent and will reach milestones at diferent
times. Try not to compare your toddler with other toddlers of
the same age.
Some ideas for playing with your toddler starting from around
12 months include:
Walking
Walking is one of the big milestones as your toddler moves
towards independence and discovering the world. Walking can
start early (around 9 months) for some babies but much later
(around 16 months) for others. Like with crawling, babies need
lots of practice on diferent surfaces, up and down hills, stairs
etc, to become expert walkers. Remember: Of and Running.
Hold your toddler’s hands and help them walk around. Once
walking, their balance and speed will improve with practice.
The more practice your toddler gets at walking the better they
will get at it and the further they will be able to walk. Give your
toddler lots of opportunities to build up their walking skills.
Once they are walking conidently you can get them to walk
next to the pusher (holding your hand) for short distances,
building up to longer distances. For short trips to the local
shops, park or friends’ houses, try leaving the pusher at home
and making it a walking adventure instead, exploring along
the way. Getting places will take longer but if you plan for this
the beneits to your toddler are well worth the extra time.
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Running
Once your toddler is walking with some stability they will be
of and running. This opens up endless opportunities for active
play. Here are just a few ideas: play ‘chasey’, jump over cracks in
the pathways, play at the park, dance and jump to your child’s
favourite music.
Active play is very important for children physically, mentally
and socially. Through active play, children:
» learn how to interact and share with others
» improve verbal and non-verbal (such as body language) communication skills
» develop self-conidence and skills to cope with stressful situations
» develop skills for moving and controlling their bodies
» improve the health of their heart, bones and muscles
» learn to enjoy being physically active from an early age
» use up some of their seemingly endless energy
» have fun.
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From 12 months of age it is recommended that children be
physically active for at least 3 hours every day. This should be
spread throughout the day (so not 3 hours all at one time) and
can include all types of activity from general moving around to
more vigorous activities like running. The best way to achieve
this is through active play.
At home: How much time do you think your toddler spends in
active play on an average day? Keep a record one day to see.
Record your child’s active play throughout the day – jot down
on a piece of paper each time they are active and tally up the
total minutes at the end of the day. Were they active for as long
as you expected? Was this a typical day?
More active play is good for everyone. It is helpful if active
play can become part of your family’s everyday routine.
Remember:
Eat Together, Play Together. Here are just a few examples.
» Walk to the park or shops instead of using the pusher or car.
» Go outside to play every day.
» Dance to music on the radio or CDs (avoid using DVDs).
» Meet other families at the pool or park.
» Collect leaves and lowers.
» Walk along the cracks in the footpath.
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Screen time (television and other electronic media)
Remember that screen time is not recommended for children
under 2 years of age. Even though there are many DVDs and
television shows promoted for children, research has shown
that screen time has no beneits for young children and may
cause harm such as limiting their attention span, language
development, social development and time for active play.
Remember: Of and Running.
Scenario: You need to get dinner started but your toddler is
demanding your attention. How do you manage this situation?
58 | Getting Healthy Eating and Active Play Right from the Start
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Summary
Eat Together, Play Together
» Family mealtimes and playtimes help children learn about food, manners,
communication and social interactions.
» Plan meals ahead of time to make it easier to eat together, as well as leaving
more time to play together.
Parents Provide, Kids Decide
» Children may become ‘fussy’ and demanding but don’t give up. Continue to ofer
a wide variety of foods and active play opportunities.
» Children cannot learn to enjoy things that you don’t ofer.
Snack on Fruits and Vegetables
» Remember to ofer fruits and vegetables for snacks. You may be surprised by
what your child likes.
» As role models, and for your own health, it is important for you to snack on
these as well. Fruits and vegetables make great alternatives to unhealthy
snacks.
Colour Every Meal with Fruits and Vegetables
» Your toddler can now eat most foods.
» Try some new fruits and vegetables by adding them to favourites in your family
meals.
Tap into Water
» Water straight from the tap is the best drink for children.
» You can ofer full-cream cow’s milk from 12 months (limit to around 500 ml).
Switch to a reduced fat milk when your child is around 2 years of age.
Of and Running
» Avoid using TV as a ‘babysitter’.
» Play dance music, rediscover old toys or set up some puzzles; this will buy you
some time and allow you to get things done.
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Healthy eating
What foods to provide
Your child will now be eating for the most part the same foods
as the rest of the family. The key to what foods to provide is
variety. At meals, especially lunch and dinner, try to serve a
protein, grain, fruit and vegetable. It is ine if the foods are
mixed together and not separated on the plate. For example, if
you serve lasagne for dinner this would incorporate the protein
(meat and/or cheese) and the grain (pasta). Make sure to add
a salad and a piece of fruit to this meal. Remember Parents
Provide, Kids Decide; and Eat Together, Play Together.
Examples of foods in the various categories used to make
meals:
» Protein: eggs, cheese, tofu, peanut butter, lentils/beans, chicken, beef, lamb, seafood…
» Grain: bread, pasta, rice, crackers, breakfast cereals…
» Fruit: strawberries, apples, pears, oranges, grapes, pineapple…
» Vegetables: broccoli, carrots, squash, corn, peas, green beans…
An example dinner using a food from each category would be
scrambled eggs with salad, toast and cut up pear.
You and those caring for your child are your child’s role
models on what to eat. If you are eating lots of ‘sometimes’ or
‘discretionary’ foods they will likely want to eat them as well.
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How much food to provide
Trust your child’s appetite. Some days your child will eat more,
some days less. This will relect how much they are growing.
Changes in appetite are totally normal. Never force your child
to eat. Remember: Parents Provide – a healthy range of foods,
Kids Decide – whether to eat and how much to eat. Try not to
fuss about the amount of food your child eats at one meal. The
more you fuss about food, the more your child will fuss and it
will turn meal times into unpleasant experiences for everyone.
If you are worried your child is not eating enough food or is
eating too much, monitor their growth with your Maternal and
Child Health Nurse. If you ind that your child is not gaining
enough weight or is gaining too much weight, we recommend
that you consult with your child’s Maternal and Child Health
Nurse, General Practitioner or Dietitian.
How often to provide food
Three meals and 2–3 snacks per day is ideal. Your child will
determine if and how much they eat at each of these times. Try
to limit any ‘grazing’ between the meal and snack times. If you
feel your child is truly hungry, ofer a small amount of fruits or
vegetables. If you provide food between the meals you might
ind that your child will not be hungry enough to try new foods
and will only eat their favourite foods.
What to drink
From 1 year on, full cream milk will begin to replace breast
and/or formula milk. Cow’s milk should be limited to around
500 ml a day. Water should be the only drink ofered other than
milk. Your child should be practicing, and may have already
mastered, drinking from a cup. Try to move away from using
bottles. Remember: Tap into Water.
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Prevent cavities
Your toddler may have several teeth by now. Teeth will
continue to emerge until they have twenty. Although baby
teeth are temporary, it is important to care for them to prevent
cavities, to instil good oral hygiene habits and to promote
overall good health.
You may have already started brushing your baby’s teeth or
wiping them with a soft cloth. If not, try to do this twice a day.
You can skip the toothpaste for now if your toddler does not
like the taste as the brushing is more important. Your toddler
might even enjoy brushing their own teeth. Let them watch
you brush your teeth and then give them their own easy to
hold, soft toddler toothbrush.
For more information about your child’s dental health and
on healthy brushing habits, visit the Dental Health Services
Victoria website.
Bottle mouth
Many parents learn the hard way that allowing your child to go
to bed with a bottle can lead to a mouthful of cavities. Dentists
call this ‘bottle mouth’. When a baby falls asleep after having
milk, formula or juice the teeth and gums bathe in sugar for
hours, promoting bacteria and decay. Nursing a baby to sleep,
however, does not have the same efect. Breast milk is less
likely to cause bacterial growth.
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Limit your child’s salt (or sodium) intake
Salt (or sodium) is needed by everyone but in extremely small
quantities. There are many negative health risks associated
with a high salt intake including high blood pressure. The
intake of salt in babies’ diets has risen over the years especially
through the intake of breads, cereals, processed meats, cheese,
yeast extracts and baked beans, which all contain a lot of
added salt. We recommend not adding any salt to your child’s
food. Given that we are not born with a preference for salt, it is
best to keep exposure to a minimum for the sake of long-term
health.
Just add fruits and vegetables tip: Aim to serve a fruit and
vegetable at every meal and snack. Getting your child in this
habit will set them up for life-long health; have chopped up
vegetables and a salad ready to go in the refrigerator. Ready
chopped and washed vegetables may entice you to eat more
of them and more often. Also, have a bowl of fruit with cutting
boards close. Cutting fruit and vegetables in front of your
child make for great teaching moments e.g. what colour is this
apple?
Budget tip: Take a shopping list with you to the supermarket.
Aim to spend the most on the everyday foods such as fruit and
vegetables, cereals and breads, legumes; a moderate amount
on meats and dairy foods; and the very least on ‘sometimes
foods’ such as takeaway foods, alcohol, soft drinks, biscuits,
cakes and chips.
Shop around the outer edges of the supermarket. The outer
edges are where the fresh foods are stored. These are also the
foods which we should be eating the most, so these are the
foods that should take up most of our shopping trolley.
Keep a seasonal chart of fruits and vegetables. Buying fruits
and vegetables in season will provide more lavour and will
cost much less.
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Preventing fussy eating
Food refusal or fussy eating is very common in children,
especially when they begin to show their independence. It is easy
for parents to get both concerned and frustrated when their child
refuses to eat carefully prepared meals or snacks. However, you
need to remember that children are still discovering new tastes,
lavours and textures. They are also discovering their hunger and
fullness signals which are constantly changing with growth.
Food is one aspect of your child’s life that they can control. The
more you fuss and try to control what your child eats, the more
they will fuss and the issue is no longer just about the food but
is also about control. When this power struggle happens over
and over, all your child will remember is saying they do not like
a certain food and the negative experience associated with
the food. This negative association with the food makes it even
harder to encourage your child to try this food in the future. A
key to preventing long-term issues with fussy eating is to not
fuss.
Getting your child to try new foods
» Trying new foods comes easier for some children than for others. It can take 10 - 15 or more tries of a food for a child to oicially decide they do not like the food.
» Respect the fact that your child will have some foods they do not enjoy.
» Try not to impose your own likes and dislikes for food on your child.
» Try not to label a food as a dislike, for example, ‘Peter, does not like eggs’ but instead you might say ‘Peter is still trying eggs’ or ‘Peter is not sure if he likes eggs yet’. If you label the food as something your child does not like, they will repeat it and that will not help you in future attempts.
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» Praise the positive aspects of your child’s eating such as trying a new food or for sitting nicely with the family at dinner. Do not praise or make comment if they like or dislike a food.
» Limit or stop ‘grazing’ between meals and snacks. Grazing ills up children and stops them trying new foods at meal and snack time.
Parents Provide, Kids Decide
What this means is that parents’ job is to provide a wide variety
of healthy foods at regular meal and snack times and it’s a kids’
job to decide what and how much of that food to eat. Parents
should trust a child’s natural hunger and fullness signals. It
is really important for your child to trust and listen to their
appetite. Try not to ofer alternative foods until the next meal or
snack if what you ofer is refused. This can make many parents
anxious. Your child will eat more at a future meal or snack if their
body needs more kilojoules (energy).
Dealing with food refusal
» A key behaviour for you to practice is to ‘don’t fuss, ignore behaviour and remain calm’.
» The only action you should take is to remove the meal without a fuss; ofer the same food at another snack or meal. Stay calm.
» Do not force feed or bribe your child to eat as this gives them your full attention and encourages a power struggle.
» Think about why your child isn’t eating – are they tired, distracted, not hungry, testing you out?
» Remove food calmly if child is playing or dropping food for an excessive amount of time; they may just be playing with their food to explore textures and smell, or it may be an attention seeking behaviour.
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Dealing with fruit and vegetable refusal:
» Don’t use bribes e.g. resist the temptation to ofer something you know is liked if they eat something they say they don’t like. The classic is – if you eat your vegetables you can have dessert. This just makes dessert even more special.
» Keep ofering a variety of small serves on their plate.
» Be a good role model by eating a wide variety of fruits and vegetables.
» Add in a new fruit or vegetable with a well-liked one.
» Use new fruit and vegetables with familiar dips.
» Do not comment on whether the new food is eaten or not.
» Ofer vegetables at other meals besides dinner – for example breakfast, as snacks and at hungry times of the day.
» Try not to pull faces over your foods as this may be modelled as well.
» Hiding vegetables in mixed dishes ensures your child may eat them, but does not encourage acceptance or experiences of new tastes and textures.
» Growing vegetable seeds in a recycled can on the window sill (or in your garden) can establish a great interest in fruit and vegetables, and may increase the likelihood of these foods being eaten.
» Encourage your child to help in preparing fruits and vegetables – e.g. grating, mashing, chopping soft items with a blunt knife.
» Ofering fruits and vegetables in a range of forms – many children prefer raw and grated vegetables to cooked ones.
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Active play
Fundamental movement skills are a speciic set of skills that
involve diferent body parts such as feet, legs, tummy, back,
head, arms and hands. Children develop these skills during
their early childhood years and then use them throughout the
rest of their life. These skills are important because they are
the building blocks to more complex skills required to play
active games and take part in sports and recreational activities.
Particular types of active play can help your child develop
these fundamental movement skills.
Whole body
Some movements help to develop the whole body include
dancing, running, climbing, jumping, hopping, side gallop,
leaping, dodging and balancing.
» Try games like ‘chasey’ and hop scotch.
Upper body movements
Some movements that develop the upper body include
hitting, throwing, digging, building, and catching.
» Use objects to hold, wave, throw, catch, carry e.g. large stufed animals, boxes, streamers, balls, mini bean bags, balloons.
» Use child-sized bats and racquets or a rolled up magazine for your child to practice hitting objects. Balloons are a good object to start with as they move slowly, giving your child a better chance of hitting them.
» A fun game is to try and keep a balloon of the ground for as long as you can.
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Lower body movement
Some movements that help to develop the lower body include
moving over, through or around objects.
» Use tunnels and boxes. Draw chalk lines on the ground for your child to move along or jump over.
Scenario: You are trying to help your child with their
fundamental movement skills but they just don’t seem to get
it. You draw hop scotch markings on the driveway but they use
the lines as a road for their cars to drive along. You give them
a bat and throw a balloon to them but they drop the bat and
try to catch the balloon with their hands instead. How are you
going to feel initially in this scenario? What should you do?
Climbing
To develop climbing skills, climb up and down safe objects.
Always provide supervision.
» Use play grounds, ladders, soft stacking objects, safe trees.
Balancing
Challenge your child to take part in balancing activities e.g.
walking along a chalk line or a crack in the footpath.
Creative movement
A great way to develop creative movement is to encourage
your child to move their body freely to music or musical
instruments. Give your child a scarf or ribbon to wave in the air
and move with.
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Summary
Eat Together, Play Together
» Your child will want to copy your actions – so eat well and be active.
» Eating and being active with your child sets up great lifetime habits.
Parents Provide, Kids Decide
» Provide regular meals and snacks, and let children decide how much they need
to eat.
» Provide opportunities for outdoor and indoor play.
» Try to avoid ofering TV.
Snack on Fruits and Vegetables
» Fruit is the best take away snack ever.
» Banana and avocado come ready packaged to pop in your bag as you run out
the door. Peeling and slicing oranges – and putting them into zip-lock bags
makes for easy snacking later on. Mandarins are easy and delicious.
» Remember fruits and vegetables in season are cheaper and taste better.
Colour Every Meal with Fruits and Vegetables
» Add vegetables to your favourite recipes to increase your family’s vegetable
intake.
» Try grating veggies into stews, patties and pasta sauces or blend them into
soups. Add a salad to most of your lunches and dinners.
Tap into Water
» Encourage your child to drink plenty of water every day. Take a water bottle with
you wherever you go – this means you’ve always got a drink on hand. Water is
cheap and it’s the best drink when you’re out and about.
» Ofer fresh fruit rather than juice.
Of and Running
» Spend time showing your child how to kick and throw a ball or balloon, jump,
hop and skip. This is fun for you and your child.
» Children also need lots of practice in climbing, leaping and catching.
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Healthy eating
Limiting ‘sometimes’ or ‘discretionary’ foods
It is very diicult to restrict foods you don’t want your child
to have, especially if those foods are readily available in your
home. Children will ask for the ‘sometimes’ or ‘discretionary’
foods that are available in your home. By saying ‘no’ to these it
is clear that you are restricting these foods and this can add to
their desirability. It is much better to avoid having these foods
readily available – if they’re not there, they won’t be asked for.
Scenario 1: You go out for a cofee with a friend and order
yourself a cofee and a piece of cake. You are not that keen
on letting your child have the cake and have brought along a
healthy snack for him instead.
How will your child react if you won’t let him have some of
your cake? What is diicult about this situation? How could it
be handled better?
Scenario 2: You have a range of treats in the pantry including
chips, chocolate, biscuits and soft drinks. Your child is getting
bigger and seeing much more of what’s around. She sees a
‘sometime’ food in the cupboard and demands to have some.
What do you do? How could you make this easier for yourself?
Consider getting a ‘sometimes’ or ‘discretionary’ food such as a
block of chocolate that can be shared by the family. Once that
food is gone there is no more.
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When you serve a cake or some chocolate, try not to make
a fuss about it being ‘yummy’ or a special treat or reward.
Being overly strict around sweets or by using them to bribe
your children will make them more exciting, forbidden and
preferred. The demanding of ‘sometimes’ foods and sweets can
then become a way for your child to assert their independence
and can become a battle ground.
Don’t encourage your child to inish their plate of food
Children will eat more than they need if they are required or
encouraged to inish their plate of food. Eating more than their
body needs will not only promote excess weight gain but it
will also lessen their ability to listen to their appetite – to know
when they have had enough to eat. Encourage your child to
stop eating when they feel satisied. If you are worried about
wasting food, limit the amount of food you give your child and
allow them to have more if they are still hungry. Dessert should
not be a reward for ‘cleaning the plate’ as this will also promote
eating more than the body needs. Instead, consider ofering
dessert once or twice a week with dinner after a smaller main
meal. Remember Parents Provide, Kids Decide.
Tap into Water
Beyond milk, water in a cup is the best drink for children.
They don’t need juice, cordial or soft drinks. From around 1
year of age the maximum amount of unsweetened full cream
cow’s milk should be around 500 ml a day. Water needs to be
ofered regularly throughout the day and always be available.
This is particularly important when you are away from home.
Consider getting a special water bottle for your child to
encourage them to drink water on-the-go. Another great way
to encourage your child to drink water is for you to drink it too.
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Budget tip: Keep budget friendly foods on hand for quick and
easy meals. For example:
» tinned tomatoes for casseroles
» a ready made pasta sauce to heat and serve mixed with seasonal vegetables and rice or pasta
» frozen peas for pastas, risottos and soups
» rolled oats for porridge and crumble toppings
» eggs for omelettes and sandwiches
» tinned legumes for soups, pasta sauces and salads.
Make a casserole or soup over the weekend to have for the
next week.
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Just add fruits and vegetables tip: Get the kids involved in
planting indoor or outdoor herbs or vegetables. Research has
found that kids involved in a veggie garden, consumed more
vegetables and were more likely to enjoy eating them.
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Snack attack
Young children have small stomachs and are limited in how much
they can eat at one time. That is why it is important to make every
bite count. In order to help reach your child’s nutritional needs for
the day, try thinking of snacks as ‘mini meals’. Having mini meals
will help satisfy your child’s hunger longer and prevent the need
for grazing.
In a mini meal try to include a source of protein such as meat,
dairy, eggs or a healthy fat such as peanut butter or olive oil and a
fruit and/or vegetable. Try not to eat the foods from cereals, bread,
pasta or rice group on their own.
Examples of ‘Mini meals’:
» Cheese stick and pear
» Peanut butter and apple
» English muin pizza with cheese and veggies
» Leftovers from last night’s dinner on a small plate
» Tortilla with mozzarella cheese and carrots on the side
» ½ toasty sandwich with tomato
» Vegetables and pita with hummus
» Wheat breakfast biscuits , strawberries and milk
» Yoghurt with cut up fruit
» Tuna with biscuits and capsicum
» Hardboiled egg and salad
» Vegetable soup with added lentils.
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Fun snack ideas
» Swap crackers for cucumber rounds and add topping such as cheese spread.
» Make dips using vegetables and fruits for example avocado or salsa.
» Use fruit such as apple slices to dip into yoghurt.
» Ofer a salad or a veggie soup as a snack.
Eat snacks at the designated eating place in your home, such
as the kitchen table. Turn of the TV and enjoy your snack.
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Active play
Help your child enjoy active play
» Be active with your child. Eat Together, Play Together.
» Allow plenty of time for your child to practice movements such as kicking, catching or throwing a ball.
» Make active play fun e.g. dance parties, dress up games such as pirates or fairies.
» Plan celebrations to include activities your child might enjoy like a trip to the park.
» Give lots of praise for efort made during activities – it doesn’t matter if your child gets it right or not, the important thing is having a go. The focus for children at this age should be on participation rather than achievement.
» Make active play part of everyday so it just becomes a normal part of your family’s routine. For instance, when you go to the park, walk rather than driving or using the pram.
Active play ideas to do with your toddler
» Action songs: sing songs with your toddler that include plenty of movement such as ‘Head and Shoulders, Knees and Toes’.
» Catching and throwing games with a big ball (small balls are more challenging), a small bean bag or balloons.
» Obstacle courses: set up an indoor or outdoor obstacle course. Let your child set it up with you for added fun. Get their favourite dolls, teddy’s and soft toys participating too.
» Follow the leader games: lead your child to copy your actions (‘Simon Says’ for older children) or let your child lead you. They have wonderful imaginations and you might be surprised at what they come up with.
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» Ball games: Use a ball to practice kicking or take a tin can out of your recycling and allow your child to kick it on a hard surface to enjoy the fun noise it.
» Jumping games: use a rope as the ‘river’ and have your child jump over the rope. Have your child jump of the bottom step while you hold their hand. These types of activities are really good at helping your child’s bones develop strongly.
» Hitting games: put a tennis ball in an old pair of tights and tie it to a clothesline or similar. Encourage your child to hit the ball with their hand, move on to rolled-up newspaper and then to a suitable racquet for their age.
» Playground games: Make use of local playgroup equipment or your own backyard. Use anything you can think of to stimulate your child’s imagination. For instance, logs, pieces of wood, old tyres.
» Swimming: Make use of your local child friendly pool. Supervise your child at all times around water.
Outdoor time
Children are more active when they are outdoor rather than
indoor. Being outdoors in cooler weather (even in the rain)
does not cause the common cold or any other harm to your
child as long as he or she is appropriately dressed. Most
children enjoy jumping in puddles and playing in the rain.
Outdoor play allows children to use their larger muscle groups
– such as those in their legs and backs – and experience a
greater variety of movements at various speeds and directions.
Outdoor play also allows your child to use his or her ‘outdoor
voice’, expend more energy and be messy. Some outdoor time
every day is good for everyone.
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Television or other screen time is not recommended for
children younger than two years of age. Screen time includes
use of smart phones and tablets, computers and other
electronic games, as well as TV. From two years of age the
recommendation changes to less than 1 hour a day. However,
it is still recommended to have this as a ‘sometime’ activity and
not a daily ritual. Less screen time means more time for active
play. Remember: Of and Running. Rather than putting on the
TV, giving your child a favourite toy or book or putting on a CD
for them to dance to, can be a good ‘babysitter’ allowing you to
get things done.
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Summary
Eat Together, Play Together
» Include walks, park visits and other active play in your family routine.
» Eat healthy foods with your child and show them – by doing – how you limit
‘sometimes’ or ‘discretionary’ foods.
Parents Provide, Kids Decide
» Remember not to force the foods you want your child to eat; ofer them without
emotion and model eating them yourself.
» Ofer active play inside or outside rather than time in front of the TV.
Snack on Fruits and Vegetables
» Include some fruits or vegetables at every snack.
» Try ofering raw vegetables as you cut them up for meals.
Colour Every Meal with Fruits and Vegetables
» Serve vegetables and fruit at the start of a family meal when everyone is
hungriest.
» If parents enjoy their vegetables too, meal times are made easier.
Tap into Water
» Water is the best drink for kids (and adults.).
» Full-cream cow’s milk can be replaced with reduced-fat milk from 2 years of age.
Of and Running
» Make outdoor time a priority every day. It will use up some of your child’s
boundless energy, and let them practice new skills – all good fun.
» Ofer plenty of praise for trying new activities and for ‘having a go’.
That’s the end of the Infant Program. Thank you for
participating and sharing your thoughts and experiences. I
hope you enjoyed your time and learnt helpful skills.
You each have your parent handbook and there is also the
Infant Program website www.infantprogram.org you can
refer to for further information. The Royal Children’s Hospital
website www.rch.org.au also has excellent information.