healthy eating for preschoolers

Healthy Eating for Healthy Eating for PreschoolersPreschoolers

Healthy Eating for Healthy Eating for PreschoolersPreschoolers

ByBySheila Jones, PhD, RD, LDSheila Jones, PhD, RD, LD

Normal Food Behaviors of Preschool Children

• Disinterest in food – between 9-18 months of age & lasts a few months to a few years

• - growth has slowed

• Appetite – usually erratic & unpredictable• - evening meal is usually least well received

but may have already met their needs with several snacks

• - indiscriminate snacking dulls the appetite


• Food rituals – may only accept sandwiches if cut in quarters & may throw tantrums if not

• - may demand food have a particular arrangement on the plate or dishes be placed in certain locations on the table


• Strong preferences • – likes & dislikes may change from day to day & week

to week• - carb-rich foods are often preferred - fortified cereals

can be important• Eat greater variety when: • rested & hungry • foods are offered at a neutral temperature • in shapes & sizes they can manage• foods are offered without undue pressure

Foods for Young Children

• Most like: • simple, unmixed dishes at room temperature• familiar foods

• Add:• Small portions of new foods with familiar & popular foods• Colorful foods for them to try

• Combine dry foods with moist and sharp acid-flavored with mild-flavored

For Ease of Manipulation

• Prepare foods to be eaten with fingers – small pieces of meat, green beans, orange wedges

• Small pieces of food are easier for children to handle with eating utensils

• Idea is to support child’s efforts at self-feeding

• At age 2 – uses arm muscles• At age 3 – uses hand muscles• At age 4 – uses finger muscles – may be able to cut up

some foods

Desirable Food Characteristics

• Texture: Serve 1 soft food for ease of chewing, 1 crisp food for enjoyment of sound, 1 chewy food for emerging chewing skills

• - tender or ground meats are needed

• Flavor: May reject strong flavors

• Portion sizes: May be discouraged with large portions

Portion Guide

Foods 1-yr oldportion sizes

1-yr old # servings

2-3 yr oldportion sizes

2-3 yr old# servings

Milk 1/2 Cup 4 - 5 1/4 – 3/4 Cup

4 - 5

Meat & Equivalents

1/4 – 1 oz.2 - 4 T

1 1 - 2 oz. 2

Vegetables

1 – 2 T 4 – 5 2 – 3 T 4 - 5

Fruits 2 – 4 T 4 – 5 2 – 4 T 4 - 5

Grains 1/2 Slice 3 1/2 – 1 Slice

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Parental Concerns• Most Commonly: • Limited intake of milk, meat, & vegetables• Too many sweets

• Milk: 1 oz. of milk provides 36 mg calcium (need about 500 mg)• - cheese & yogurt can be offered & are usually

accepted when milk is rejected • - too much fruit juice or sweetened beverages can interfere with milk intake

Parental Concerns• Meat: try easy to chew forms• - if all meat is rejected, offer other forms of

iron such as fortified cereal with OJ

• Vegetables: small portions should be served without comment & discarded if not eaten

• - nonfood rewards can be given if veggies are eaten at mealtime

Parental Concerns• Sweets: need to set limits on

amounts • - other family members & other

care providers need to know the limits

Parental Concerns• Food Intake: eating at intervals of 3-4 hours

usually keep children from getting too hungry but do not keep them full all the time

• Remember they need small portions

• Focus on when they eat, never when they refuse to eat

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Healthy Breakfasts• Focus On: • Whole grains - whole grain cereals and breads

such as whole wheat or oatmeal bread, Cheerios, Grape Nuts, oatmeal, whole grain waffles

• Fruits – berries, bananas, apples• Vegetables – bell peppers, tomatoes, potatoes• A Little Protein – peanut butter, low-fat cheese,

LEAN meats, low-fat/skim milk, egg or egg whites

Healthy Breakfasts• Carbs in whole grains, fruits,

vegetables, & milk provide energy

• Protein in peanut butter, low-fat cheeses, lean meats, & eggs provide building blocks for growth & can help your child be alert

Healthy Breakfasts• Try: • Cereal with berries & low-fat milk• Whole wheat toast with peanut butter or

low-fat cheese melted and juice (with vitamin C)

• Omelet with vegetables, low-fat cheese, lean ham, whole wheat toast, & juice

Quick Healthy Lunches• Again, Focus On: • Whole grains – whole grain loaf breads, bagels, rolls,

& crackers• Fruits – single serve applesauce, peaches, etc.; fresh

grapes, apples, bananas; dried fruits such as apricots, raisins, cranberries

• Vegetables – fresh baby carrots, lettuce/tomato for sandwiches, broccoli, zucchini/squash (may add low-fat Ranch dressing)

• Low-fat Dairy – low-fat cheeses, milk, & yogurts • Lean Meats - large amounts are not needed

Quick Healthy Lunches• Try: • Mini pizza with whole grain bagel, ketchup or marinara

sauce, Canadian bacon, Mozzarella cheese, grapes, and low-fat/skim milk (olives & shredded carrots can add facial features)

• Whole grain garlic crackers with string cheese or peanut butter, applesauce, yogurt, and low-sodium vegetable juice

• Fruit & cheese kabobs, slivered almonds, whole grain roll, and low-fat/skim milk

• Whole wheat peanut butter and banana sandwich, fresh baby carrots, and low-fat/skim milk

Tips for Getting Kids to Eat More Fruits & Vegetables

• 1. Trying is believing – may like some the 1st time, but it may take 10-15 times for others

• 2. Seeing is believing – modeling by parents, other grown-ups, and siblings is very influential – say you LOVE it!

• 3. Offer choices – offer 2-3 fruit or vegetable choices at meals & snacks, including juices –

empowers children to begin making decisions


• 4. Make it Easy – when kids come in hungry, they will grab the most convenient item

• - place fruits & veggies in a large bowl on the kitchen counter or table and cut up in small bags on bottom shelf of refrigerator

• - place 100% fruit juice boxes or pouches on bottom shelf of refrigerator

• 5. Make it Fun – let them make pictures with cut

up fruits & veggies (broccoli for trees, orange slices for the sun, etc. )


• 6. Crunchy & Sweet Can’t Be Beat – if kids won’t eat cooked veggies, try raw with low-fat Ranch dressing

• 7. Kids Like to Eat What They Make – kids are more likely to try something they help prepare

• - help them find recipes to try

• 8. Add Fruits & Vegetables to Favorite Foods –

low-fat shakes with fruit, cereal with bananas, spaghetti sauce with pureed vegetables (2)

Top 10 Ways to Get Kids Involved With Fruits &

Vegetables• 1. Mean Green Cleaning Machine – Let

them wash fruits & veggies

• 2. Pick A Peck – Let them select a new fruit or veggie

• 3. Make It Snappy – Let them snap green beans, peas, or broccoli flowerets


Vegetables• 4. I Spy – Play “I Spy” in the produce section

• 5. Tear It Up! – Let them tear the lettuce for salads & sandwiches

• 6. Measure Up! – Let them measure the vegetables before cooking them

• 7. Peel & Slice – Older children can peel & slice fruits & veggies


Vegetables• 8. Stir & Spice – Make applesauce from

apples & let them stir & add the cinnamon

• 9. A Sprinkle A Day – Let them sprinkle herbs or other seasonings onto veggies

• 10. Monster Mash! – Pull out the potato masher

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Snack Facts• Preschool children have small stomachs and

need scheduled snacks• Eating at regular intervals discourages grazing,

characterized as near-continuous nibbling or drinking

• How much should you serve at snack time? Answer: Enough to take the edge off - start

small; you can always serve more

Healthy Snacks Made at Home

• Think of snacks as mini-meals and avoid serving high-sodium chips & sugar-laden drinks

• Try: • Snack Mix - set out bowls of Cheerios, dried fruit, &

chopped nuts or sunflower seeds – let them mix it up – this mix is good with yogurt

• Fruit Smoothies – let them experiment with fresh or frozen fruits and low-fat yogurt or milk

• Low-fat microwave popcorn sprinkled with Parmesan cheese, and low-sodium vegetable juice

Little Dipper Snacks• Young children love to dip – a little messy, but

worth it for development and good nutrition

• Try:• Sliced apple, peach, pear, banana, or cooked

sweet potato dipped in low-fat yogurt• Baby carrots, celery sticks, sliced bell

peppers, cherry tomatoes (cut in half) dipped in low-fat Ranch dressing or nut butter

Healthy Snacks on the Go

• For simple, healthy snacks• Try:• String cheese & small can of low-sodium

vegetable juice• Small whole grain muffin & carton of

low-fat/skim milk• ¼ peanut butter sandwich & carton of 100%

fruit juice• Tube of yogurt & whole grain crackers

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20 Tips for Picky Eaters• Until your child’s food preferences mature,

prevent mealtime battles 1 bite at a time• 1. Respect Your Child’s Hunger – young

children tend to eat only when hungry • - growth has slowed its pace• – don’t force food

• 2. Stay Calm – If your child sees you unhappy, it may become a battle of the wills

- threats and punishments reinforce the behavior

20 Tips for Picky Eaters• 3. Keep An Eye On The Clock – Nix juice &

snacks at least 1 hour before meals

• 4. Don’t Expect Too Much – A few bites may be all it takes for your child to feel full

• 5. Limit Liquid Calories – Low-fat or fat-free dairy & 100% fruit juice are important but may not leave room for meals & snacks if taken in

excess

20 Tips for Picky Eaters• 6. Start Small – Offer several foods in small

portions & let your child choose

• 7. Boycott The Clean Plate Club – Promotes overeating - allow your child to stop eating when full

• 8. Leave taste Out Of It – Talk about the color, shape, aroma, & texture – not whether it tastes

good

20 Tips for Picky Eaters• 9. Be Patient With New Foods – May need

repeated exposure before the 1st bite is taken

• 10. Eat Breakfast For Dinner – May enjoy breakfast foods

• 11. Make It Fun – Serve veggies with a favorite dip such as low-fat Ranch dressing

20 Tips for Picky Eaters• 12. Recruit Your Child’s Help – Ask them to

help you select fruits & veggies in the store• - at home, let them rinse veggies, stir batter, or

set the table

• 13. Set A Good Example – If you eat a variety, your child is more likely to follow suit

• 14. Be Sneaky – Add veggies to spaghetti sauce,

casseroles, & soups & top cereal with fruits

20 Tips for Picky Eaters• 15. Keep It Separate – Try not mixing the

foods & serve the ingredients separately

• 16. Stick To The Routine – Serve the meals & snacks at the same times everyday & keep kitchen closed at other times

• 17. Minimize Distractions – Turn off the TV during meals & snacks & don’t allow books or toys

at the table

20 Tips for Picky Eaters• 18. Don’t Offer Dessert As A Reward – Sends a

message that it is the best food• - redefine dessert as fruit, yogurt, etc.

• 19. Expect Some Food Preferences To Stick – As kids mature, they tend to become less picky, but will still have some preferences & not like others

20 Tips for Picky Eaters• 20. Know When To Seek Help – If

they are energetic and growing, probably doing fine

• - if the eating behavior is compromising growth & development or if certain foods cause illness, consult your physician

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References1. Worthington-Roberts BS and Williams SR.

Nutrition Throughout the Life Cycle, 4th Edition. McGraw-Hill, 2000, p. 242-246.

2. www.dolesuperkids.com/html/parents3. www.fruitsandveggiesmorematters.org4. http://children.webmd.com/child-nutrition-8/

simple-sweet-snacks 5. www.mayoclinic.com/health/childrens-health/

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