A healthy diet gives your preschooler the nutritional foundation she needs to grow and develop. The preschool years mean picky eating for some kids. Getting your child to eat enough of the healthy foods she needs can be a challenge, but the habits she develops early in life help her make healthier eating choices down the road.
Nutritional Considerations
By the time a child reaches preschool age, his growth tapers off compared to the baby years. This often results in a smaller appetite and less food consumed, which alarms some parents. Instead of focusing on what your preschooler eats at one meal, look at his food consumption over the course of the week. If he eats a balance of foods throughout the week he is likely getting the nutrients he needs.
A preschooler needs between 1,000 and 1,600 calories a day, depending on his age and activity level. Preschoolers need protein, calcium and iron in their diet. Fat also helps the body develop and function properly, especially in healthy forms like healthy oils, avocado and nuts. Consult with your child's physician if you are worried that he isn't gaining enough weight or if you have other concerns about his eating habits.
Meal Components
Meals should contain a balance of whole grains, lean sources of protein, vegetables, fruit and dairy products, unless your child has a milk allergy or intolerance. Oatmeal and rice are traditional grain options, but you can also serve your preschooler quinoa, barley, buckwheat or millet. Other whole grain food options for meals include biscuits, tortillas, bread, pitas or pasta. Ideas for the protein in the meal include chicken, turkey, lean ham, fish, lean ground meat, eggs and beans. If your child doesn't like to drink a glass of milk, add dairy in the form of yogurt, cheese or sour cream in a recipe.
Snacks
Snacks give your preschooler a nutritious way to avoid hunger between meals. Offer your child snacks at set times to avoid excessive snacking all day long. One morning and one afternoon snack is usually sufficient. Avoid sugary snacks that add unnecessary calories to your preschooler's day. Fresh fruit offers a natural sweetness if your child wants a sugary snack. Add yogurt as a dip to include calcium in the snack. Crackers paired with hummus, cheese, lean meat or peanut butter is an option for a salty snack. Other ideas include popcorn, beans, whole grain cereal, hard-boiled eggs, snack mix and smoothies.
Preschool Eating Tips
If your preschooler is a picky eater, try some new strategies to make meal time more appealing. Instead of keeping your child out of the kitchen, have her help you with meal and snack preparation. Choose utensils and cups that are child-sized to make eating easier and more appealing to your preschooler. Use meals as a time to sit down as a family and talk about your day. A low pressure situation might also help your child eat more. If you force her to eat her meal, she might resist and eat even less.
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