Nutrition is a key part of good health. During the early years of life, infants and children undergo rapid growth and marked development. Good nutrition can facilitate healthy growth, weight gain and brain development, making a healthy diet critical in childhood. The preschool years, between the ages of 4 and 5, are an important time for your child to develop healthy eating habits and have access to healthy food choices for optimal growth and development.
Balanced Diet
The U.S. Department of Agriculture recommends a balanced diet composed of a variety of foods for preschoolers. A healthy diet for a preschool-aged child is similar to a healthy diet for an adult, just in smaller quantities. A diet containing a variety of foods will provide your child with the nutrients required for healthy growth. Build a healthy diet for your child that includes: whole grain breads, cereals and pastas; a variety of fruits and vegetables; lean sources of protein, such as lean cuts of red meat, poultry, fish, eggs, nuts, beans and seeds; and low-fat dairy products, such as skim or 1 percent milk, reduced-fat cheese and low-fat yogurt.
Essential Fatty Acids
Essential fatty acids play an important role in healthy brain development, vision, cell production and nervous- and cardiovascular-system function. Essential fatty acids are important during the preschool years, providing required elements for this period of ongoing brain development. Because the human body is unable to produce essential fatty acids, they must be provided in a healthy diet. Good sources of essential fatty acids include safflower oil, soybean oil, corn oil, sunflower oil, canola oil, walnuts, wheat germ and omega-3 fortified eggs.
Iron
Iron is also an important nutrient during the preschool years. Adequate iron is required for healthy brain development, a healthy immune system, production of red blood cells and the transport of oxygen throughout the body. For preschool-aged children an iron deficiency may lead to developmental delays, behavioral problems and difficulty following instructions, according to the Nemours Foundation. To prevent an iron deficiency, healthy preschool-aged children should consume 7 to 10 mg of iron daily. Good sources of iron include red meat, dark meat from poultry, tuna, salmon, eggs, iron-fortified cereals, legumes, dark-green leafy vegetables and dried fruit.
Establishing Healthy Habits
The preschool years are marked by an eagerness to learn, making this an important time to teach healthy eating habits. Preschool-aged children often model their behavior on the behavior of the adults in their lives. Set a good example for your child by trying new foods and choosing healthy foods for yourself. Provide meals and snacks at set times throughout the day. Children are often uninterested in meals when they have eaten too many snacks throughout the day. Present your child with a variety of foods each day, remembering that it can take numerous exposures to a food for a child to accept it. Respect your child's appetite, and never force her to finish a meal, which can lead to overeating and obesity.
References
- National Center for Infants, Toddlers and Families; Zero to Three
- Baby Center: Nutrition Guide for Preschoolers
- World Health Organization: Early Child Development
- United States Department of Agriculture: Preschoolers
- Children's Hospital of the King's Daughters: Preschool Nutrition
- American Dietetic Association: Raising Healthy Eaters from Preschoolers to High School
- Nemours: Anemia
- Nemours: Iron and Your Child
