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Make Their Meals Count is a pictorial resource for families of children aged 4–8 years.

Using photos of meals and snacks, it shows how to feed a child over the day using healthy foods. The photographs are a guide to the type of food you can serve and how much. The food and meals can be eaten by the whole family.

Meals and snacks were planned by Central Coast Local Health District dietitians to meet the nutrient needs of a 4–8-year-old child, based on the Australian Guide to Healthy Eating. Sample meals over four days have been provided.

Click on the picture to download an A3 poster or here for A4 print version.

Top tips to make their meals count

• When you’re preparing these meals at home, remember, it’s good to involve children – whether it’s washing veggies, chopping where age appropriate, or setting the table.
• Try to eat meals together as a family at the table, not in front of the TV or other screens.
• If you don’t have or like some vegetables, no worries, you can swap them for ones you do.
• Choose reduced salt or no added salt varieties of things like tomato paste, BBQ sauce and canned vegetables, where possible.
• Choose reduced fat varieties of dairy products (milks, cheeses and yoghurts) for children over two years of age.
• Choose wholegrain or wholemeal varieties of breads, rice and pasta, where possible.
• Tap water and reduced fat milk are the recommended drinks for children to accompany the meals.

*NEW* Make Their Meals Count recipe videos

We’ve developed a series of recipe videos based on Make Their Meals Count to further support you in feeding your child.

The recipes are basic healthy everyday meals suitable for children aged 4–8 years, and are easy to make with ingredients that are inexpensive and readily available.

Watch the videos below and download the recipes and methods.

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Introduction to feeding your child | Make Their Meals Count

Getting reading to cook | Make Their Meals Count

Honey soy chicken stir fry | Make Their Meals Count

Fish cakes with charred corn & zucchini salad | Make Their Meals Count

Homemade pizza with grape salad | Make Their Meals Count

Salmon pasta salad | Make Their Meals Count

Spaghetti bolognaise | Make Their Meals Count

Pumpkin, pea & mushroom frittata | Make Their Meals Count

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Tell us what you think of these videos here!