Nutrition
Good nutrition is an important part of your child’s healthy lifestyle. Stock up on low-sodium, low-sugar, and low-fat products. And, limit junk food in your child’s diet.
Focus on foods with good nutritional value:
- Fresh vegetables and fruits
- Non-fat or low-fat dairy products (milk, yogurt, cheeses)
- Lean meats (chicken, turkey, fish, lean beef)
- Whole-grain cereals and bread.
Television advertising can be an obstacle to your preschooler’s good nutrition. Some studies indicate that children who watch more than 22 hours of TV per week have a greater tendency to become obese.
Children who are much heavier than their playmates may be eating larger portions, larger meals, and snacking more often. They might also be watching more hours of television and spending fewer hours being physically active.
Vitamins
Most children don’t need vitamin supplements. There are few instances in which a child’s diet is likely to leave him/her truly deficient. Consider the following facts:
- Even for the pickiest of eaters, it doesn’t take more than a very few bites from each of the basic food groups for children to get their recommended daily dose.
- Many vitamins can be stored in the body. A balanced diet may be distributed spread over a week or two.
- Those parents who are most likely to give multivitamins are also most likely to be feeding their children healthy diets in the first place.
- Many foods are fortified, for example: vitamin D fortified milk, margarine, and pudding; and the calcium added to orange juice, cereals and breads.
Sample Preschool Menu
This menu is planned for a four-year-old child who weighs approximately 36 pounds (16.5 kg).
1 teaspoon = 1⁄3 tablespoon (5 ml)
1 tablespoon = 1⁄2 ounce (15 ml)
1 ounce = 30 ml
1 cup = 8 ounces (240 ml)
Breakfast
- 1⁄2 cup nonfat or low-fat milk
- 1⁄2 cup cereal
- 4–6 oz. or 1⁄2 cup cantaloupe or strawberries or banana
Snack
- 1⁄2 cup nonfat or low-fat milk
- 1⁄2 cup fruit such as melon, banana, or berries
- 1⁄2 cup yogurt
Lunch
- 1⁄2 cup nonfat or low-fat milk
- 1 sandwich—2 slices whole wheat bread with 1–2 oz. of meat and cheese, veggie and dressing (if needed), or peanut butter and jelly
- 1⁄4 cup dark-yellow or dark-green vegetable
Snack
- 1 teaspoon peanut butter with a slice of whole wheat bread, or five crackers, or string cheese, or cut-up fruit
Dinner
- 1⁄2 cup nonfat or low-fat milk
- 2 ounces meat, fish, or chicken
- 1⁄2 cup pasta, rice, or potato
- 1⁄4 cup vegetable
If your family would like to include margarine, butter, or salad dressing as a “side” option to any meal, choose low- fat or healthier versions, if possible, and provide no more than a teaspoon or two to your child.