Your preschooler needs a healthy diet of fresh fruits and vegetables, whole grains and lean protein to grow up healthy and strong. But when your child turns her nose up at everything green, it may be tricky to get her to eat properly. By getting creative with your meal plan, you can serve a meal that is both nutritious and kid-friendly. Talk to your child's pediatrician before making any changes in her diet, especially if she has health conditions or allergies.
Breakfast
Even if your child isn't hungry, encourage him to eat breakfast. Breakfast will fuel his mind and body, keeping him from feeling hungry later in the day. Although oatmeal is a great breakfast option, instant flavored oatmeal is high in sugar; plain oatmeal, however, is sugar-free. Add berries, almonds and a small amount of honey on top to sweeten it. Switch up the toppings every day to make a completely different breakfast. Add apples and cinnamon, blueberries or strawberries, as well as a small amount of low-fat milk, to keep your child excited about his breakfast.
Lunch
If your child goes to preschool during the day, it's up to your child to eat the foods that you pack in his lunch. Make the battle easier by allowing him to choose some of the snacks that you pack. Make a protein-filled sandwich like sliced turkey or peanut butter and jelly on whole-grain bread, then ask him to pick two snacks he enjoys. Your child may like watermelon squares, apple slices, orange sections, low-fat string cheese or whole-grain crackers. If your child feels like he has a say in his own lunch, he may be more likely to eat his lunch and snacks.
Dinner
Picky eaters feel more in control if they're able to choose the foods they eat. Place a variety of nutritious foods on the dinner table and invite your child to choose the foods she would like to have for dinner. Don't make a big deal out of it by forcing your child to try all the foods or sticking a brand-new food on her plate that she hasn't previously seen. Instead, casually suggest that she try a new food. She may be more likely to put it on her plate if she doesn't feel pressured. Include whole grains like brown rice and whole-wheat bread, veggies like green salad, broccoli florets and carrot coins, and lean protein like grilled chicken, steamed salmon or ground turkey burgers.
Snacks
Feeding your preschooler snacks throughout the day helps keep his energy level high and his tummy full. Serve raw vegetables like carrot and celery sticks with low-fat dressing or mashed avocado; your child may be more likely to eat veggies if they're served with a dip. Offer small, protein-filled snacks like low-fat string cheese and whole-grain crackers with peanut butter to keep her full and satisfied between meals.
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