As with other bodily functions, a 3-year-old's digestive system is evolving, making a healthy diet an important part of a child's development. The digestive system includes the mouth, esophagus, intestines, pancreas, liver and rectum. A healthy diet is the first line of defense against many digestive disorders. Getting kids into the habit of eating whole, fresh, healthy foods also prepares them to continue with the habit and builds a base from which they can go on to continue eating a diet that ensures a healthy digestive system as an adult.
Fiber
Fiber is not digested but instead acts as a transporter, helping food pass through the digestive system regularly. Fiber is important to maintain a healthy digestive system and helps protect you from disease and serious illnesses. Up to the age of 2, children should eat enough grams of fiber to equal their age. For example, a 2-year-old should consume about 2 g of fiber a day. After that, they need closer to enough grams to equal their age, plus 5 g more every day, according to Nurse Practitioners and Physicians Assistants. That means a 3-year-old needs 8 g of fiber or more a day.
Sources of Fiber
Fresh fruits and vegetables are effective sources of fiber for youngsters. For example, a small apple contains 3 to 4 g of fiber and 1 cup of baked beans packs as much as 16 g. Nuts, beans and strawberries are soluble fibers that partially dissolve in water. They help avoid constipation by preventing hard stools that are difficult to pass from forming. Insoluble fiber such as that found in grains, oats, seeds, tomatoes and cucumbers is especially effective for keeping the digestive regular because it helps food pass quickly through the system.
Kids Food
Kids can be picky eaters, so you should be creative and serve fiber in a variety of ways that your 3-year-old will enjoy, unknowingly getting in her daily quota. In addition to fresh fruit cut up into bite-size pieces, add beans to her favorite soup or casserole or use a high-fiber cereal as a topping on ice cream sundaes or in her daily yogurt. When serving youngsters mashed or fried potatoes, leave the skins on for the added fiber and serve only whole wheat breads and rolls.
Calcium
While calcium is most notably vital for proper bone and teeth development, the nutrient also is important for nerve and muscle development. The digestive system requires a full slate of nutrients to develop and operate smoothly. About 1 percent of the calcium in the body supports basic metabolic function such as digestion. A 3-year-old needs about 700 mg of calcium a day to support bone growth that provides the source of other dietary calcium. While yogurt, milk and cheese are the most common sources of calcium, too much dairy can cause constipation. You might consider including other healthy sources for his daily quota, such as broccoli, kale and fortified foods like tofu and fruit juice.
