• Skip to content
Raising Children Network
  • Pregnancy
  • Newborns
  • Babies
  • Toddlers
  • Preschoolers
  • School age
  • Pre-teens
  • Teens
  • Grown-ups
  • Autism
  • ADHD
  • Disability

Daily dietary guidelines for children 4-8 years

Children need a wide variety of healthy foods from each of the 5 food groups. How much food children need depends on body size and activity levels.

Children aged 4-8 years should aim for 1½ serves of fruit; 4½ serves of vegetables; 1½-2 serves of dairy; 4 serves of cereals and grains; and 1½ serves of lean meats, eggs, nuts, seeds or legumes.

Children need 5 cups (1.2 L) of fluid each day and extra on hot or humid days or if they sweat a lot. Water is the best drink for children. They can also have reduced-fat milk.

Children should avoid soft drinks, fruit juices, flavoured milk or water, sports drinks and energy drinks.

Food groups: daily serves of fruit, vegetables, cereals and grains

Fruit: 1 serve = 1 medium apple, banana, orange or pear; or 2 small plums, kiwi fruits or apricots; or 1 cup diced or canned fruit (no added sugar). Offer 1½ serves each day.

Vegetables: 1 serve = ½ medium potato (or sweet potato or corn); or ½ cup cooked, canned or frozen vegetables (like broccoli, spinach, carrots or pumpkin); or 1 cup green leafy or raw salad vegetables; or ½ cup cooked, dried or canned beans or lentils. Offer 4½ serves each day.

Cereals and grains: 1 serve = 1 slice of bread; or ½ cup cooked rice, pasta, noodles, quinoa or polenta; or ½ cup porridge; or ⅔ cup wheat cereal flakes; or ¼ cup muesli; or 1 crumpet or small English muffin. Wholegrain is best. Offer 4 serves each day.

Food groups: daily serves of dairy, meat and healthy fats

Dairy or dairy alternatives: 1 serve = 1 cup (250 ml) pasteurised cow’s milk; or 1 cup soy, rice, almond or oat milk with at least 100 mg of added calcium per 100 ml; or 2 slices of cheese; or ¾ cup (200 g) yoghurt; or ½ cup ricotta cheese. Choose mostly reduced-fat dairy. Offer 1½-2 serves each day.

Meat and meat alternatives: 1 serve = 65 g cooked lean beef, lamb, veal or pork; or 80 g cooked lean chicken or turkey; or 100 g cooked fish fillet; or 170 g cooked tofu; or 2 large eggs; or 1 cup cooked lentils, chickpeas or canned beans; or 30 g (1½ tablespoons) peanuts, almonds, sunflower seeds or sesame seeds. Offer 1½ serves each day.

Healthy fats: you can include 1 serve of unsaturated fats per day in cooking, baking, pastes or dressings. 1 serve = 1-2 teaspoons (5-10 g) of olive, canola and rice bran oil or margarine made from these oils; or 1-2 teaspoons (5-10 g) of nut or seed pastes; or 1 tablespoon (20 g) of avocado.

Avoid foods like cakes, biscuits, chips, lollies, processed meats, and fried or takeaway foods. They can be high in saturated fat, sugar and salt.

Download printable version

Supported By

  • Department of Social Services

Raising Children Network is supported by the Australian Government. Member organisations are the Parenting Research Centre and the Murdoch Childrens Research Institute with The Royal Children’s Hospital Centre for Community Child Health.

Member Organisations

  • Parenting Research Centre
  • The Royal Children's Hospital Melbourne
  • Murdoch Children's Research Institute

Follow us on social media

  • Facebook
  • Instagram
  • YouTube
  • LinkedIn
Sign up now to get free parenting news delivered to your inbox.
Aboriginal flag (c) WAM Clothing
Torres Strait Islands flag
At raisingchildren.net.au we acknowledge the Traditional Custodians of the land on which we live, gather and work. We recognise their continuing connection to land, water and community. We pay respect to Elders past and present.
  • Privacy statement
  • Terms of use

© 2006-2025 Raising Children Network (Australia) Limited. All rights reserved.

Warning: This website and the information it contains is not intended as a substitute for professional consultation with a qualified practitioner.