Whether you have a picky eater or a child who does not eat as much as you would like, feeding a 3-year-old can be a challenging experience. But, as a parent, it is your job to provide healthy meal options for your child, and let him decide what and how much he eats.
Diet Guidelines
Even though your child's appetite changes from day-to-day, you can follow a few basic guidelines to make sure you provide your 3-year-old with the nutrients she needs to grow and develop. Your child's calorie needs vary, depending on her size and activity levels, but they can range from 1,000 to 1,400 calories per day. A balanced diet to meet these needs should include four to five servings of grains, 1 1/2 cups fruits, 1 1/2 cups vegetables, 2 servings of milk or milk products and 3 to 4 oz. of meat or beans. Plan for three meals and two snacks a day, and try to stick to a schedule to establish a meal routine.
Breakfast
If your child refuses to eat a meal, don't force him. Meal times should be enjoyable for both you and your child and not be turned into a battle. A balanced breakfast of a 3-year-old may include one serving of grain, 1/2 cup fruit, 1/2 cup milk and 1 oz. of meat or beans. Try cheesy eggs made with one scrambled egg and 3/4 oz. of cheese, served with one slice of whole wheat toast and 1/2 cup of sliced orange segments.
Morning Snack
For morning snack, include one serving of grain with 1/2 cup milk. You can try 1 cup whole grain cereal and 1/2 cup milk.
Lunch
Lunch should include one serving of grain, 1/2 cup vegetables, 1/2 cup fruit, 1/2 cup milk and 1 oz. meat or beans. A healthy lunch meal may include 1/4 cup hummus with one small whole wheat pita cut into triangles for dipping, served with 1/2 cup carrot sticks softened in the microwave, 1/2 cup apple slices and 1/2 cup milk. For safety, cut round foods into quarters to prevent choking.
Afternoon Snack
An afternoon snack for your 3-year-old may include one serving of grain and 1/2 cup fruit. Try five whole grain crackers with 1/2 cup apple juice.
Dinner
If your 3-year-old does not like to eat meat, try cutting it into smaller pieces and mixing it with other foods. For dinner, include one serving of grain, 1 cup vegetables, 1/2 cup milk and 1 to 2 oz. meat. A sample healthy dinner meal may include 1/2 cup cooked whole wheat rotini pasta mixed with 1 to 2 oz. ground beef or turkey with 1/4 cup marinara sauce, served with 3/4 cups soft cooked broccoli florets and 1/2 cup milk.
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