Good nutrition is essential at all ages and stages, but the preschooler has specific dietary needs to support growth and development. Children who are fed balanced and nutritious meals and snacks early in life are likely to continue those good eating behaviors as they grow up. Balancing your child's diet involves making sure she gets the proper caloric intake, and that the calories are proportioned appropriately from the five food groups -- grains, vegetables, fruits, milk, and meat and beans. Beverage intake is also an important consideration when feeding children. Children should be provided with two or more snacks daily. It is impossible for them to consume enough food to meet their nutrient needs in only three meals.
Calories
Calories are a unit of measurement used to describe the energy provided by food. Children between the ages of 3 to 5 require between 1,000 and 1,600 calories per day to support their needs for growth and development. Calorie recommendations vary but are based on age, gender and activity level. A more active child will have higher caloric needs. Seek the guidance of your child's pediatrician for specific advice about his dietary needs.
Grains
Between the ages of 3 and 5, children should have 3 to 5 oz. of grains daily. Grains are important sources of dietary fiber; B vitamins like thiamin, riboflavin, niacin, and folate; and minerals such as iron, magnesium and selenium. For more information on types of whole grains, and what equals an ounce, see Resources.
Vegetables
The U.S. Department of Agriculture recommends 1 to 2 cups of vegetables a day for 3- to 5-year-olds. Vegetables, such as carrots, squash, green beans, broccoli and leafy greens, are rich in many nutrients, including potassium, dietary fiber, folate, vitamin A, vitamin E and vitamin C. For more information on types of vegetables, and what equals a cup, see Resources.
Fruits
Your preschooler should consume 1 to 1 1/2 cups of fruit per day. Fruits, such as apples, bananas, pears and berries, are naturally low in fat, sodium and calories, and they are cholesterol free. Fruits also are rich in potassium, dietary fiber, vitamin C and folate.
Milk
Two to three cups per day of calcium-rich foods like milk provides your preschooler with the nutrients needed to help build and maintain healthy bones. Foods in this category include milk, yogurt, cheese and cottage cheese. If your preschooler is lactose intolerant or allergic to milk, check with your child's doctor for alternatives. Other calcium-rich alternatives, such as calcium-fortified soymilk and lactose-free milk, are available. From age 2 and on, children should consume low-fat and fat-free dairy instead of whole fat products.
Meat and Beans
Rich protein sources are required in amounts from 2 to 5 oz. These foods include meat, poultry, fish, dry beans and peas, eggs, nuts, and seeds. They provide protein; B vitamins like niacin, thiamin, riboflavin and B6; vitamin E; iron; zinc; and magnesium.
Beverages
The American Academy of Pediatrics advises parents to offer children water and fat-free or low-fat milk as their primary beverage choices. Parents may offer small amounts of 100 percent fruit juice, limited to 4 to 6 oz. per day, but avoid beverages with added sugars or caffeine.
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