The rate of growth slows down when a child moves from being a toddler to a preschooler, and so might their appetite. Preschoolers will grow 2 1/2 inches each year and gain about 4 to 5 lbs. Preschool age is a good time to teach your child how to make healthy food choices. They will likely carry the habits they form now the rest of their lives. A healthy diet for preschoolers should include a variety of foods from each food group.
Vegetables
Vegetables provide your preschooler with essential vitamins and minerals, including vitamin A, vitamin C, folate, potassium and fiber. Adequate intakes of vitamin A and C help to promote growth and development. Your preschooler needs three to five servings of vegetables a day, where one serving is equal to 1/4 cup cooked or raw vegetables and 1/2 cup leafy greens. Healthy choices include broccoli, spinach, carrots, sweet potatoes, winter squash, green beans, peppers and corn.
Fruits
Fruits also provide your preschooler with essential vitamins and minerals, including vitamin A, vitamin C, folate, potassium and fiber. Your preschooler needs about two to four servings a day, where one serving equals one-half of a piece of fresh fruit, 1/2 cup juice and 1/4 cup canned or dried fruit. Healthy choices include oranges, orange juice, strawberries, melon, apples, apple juice, bananas, unsweetened canned fruit and raisins.
Grains
Grains are your preschooler's primary source of energy. They also provide B vitamins and iron. At least one-half your preschooler's grain choices should be whole grain to increase fiber, magnesium and selenium intake. Preschoolers need six to 11 servings of grains a day. Examples and serving sizes include one-half slice of bread, one-half roll, biscuit or muffin, 1/4 cup rice or pasta, four crackers and 1/3 cup ready-to-eat cereal.
Dairy Foods
Dairy foods provide calcium, vitamin D and protein. Preschoolers need adequate intakes of calcium and vitamin D for bone health. Preschoolers need four servings of dairy foods a day. Healthy choices and serving sizes include 1/2 cup low-fat milk, 1/2 cup low-fat yogurt, 3/4 oz. natural cheese and 1 oz. processed cheese.
Meat and Beans
Meat and beans provide protein, iron and zinc. Iron-deficiency anemia is the most common nutritional disorder in the world, and children are a high-risk group. Preschoolers need three to five servings of meat or beans a day. Choices and serving sizes include 1 oz. poultry, fish, beef or pork, one-half egg, 1/2 cup cooked beans and 2 tbsp. nut butter.
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