Hi, we all know how much importance does food has in our lives. But do we ever started to think about this from the beginning of a child's life? No, we don't. We don't understand the frustration of children in the beginning stages of their lives. At that stage, children don't have problems like adults or other stages of person have. Everything that is important and has an influence on the child at that time is food. So, we should be very careful about that. Because it's very important for a child to grow and develop. Today, I'll discuss the nutrition of preschoolers. So, let's begin.
Preschoolers:
3 to 5 years are preschool years. In this stage, Children growth becomes increase and curiosity become double because their world is growing day by day: new friends, a new environment (like daycare or kindergarten), a new experience.
At this time child is developing cognitively, socially, emotionally, and physically. Eating healthy food is important for children’s growth and development. But it can be annoying for kids to eat different types of food.
Balanced meal for Preschoolers:
A balanced meal for preschoolers should consist of different protein sources, a serving of non-starchy vegetables, a bit of whole grain, or a starchy vegetable. There should be small serving of fruits for sweet that helps to complete the meal. The addition of healthy fats such as olive oil, coconut oil, avocado, and butter results in meals that are more enjoyable and adequate.
Calories required:
Normally, preschoolers need about 1, 000 to 1,400 calories per day. For this age group, five or six mini-meals during the day are better to keep them active.
How much should a preschooler eat?
In the following there are some guidelines about preschooler daily meal:
1- Grain Group - Daily serving should be at least 6 times
- 1 slice of bread
- 4-6 crackers
- ½ cup cooked rice, pasta, or cereal
- ½ bun, muffin, or bagel
2- Fruit and Vegetable Group - Daily serving should be at least 5 times
- ½ cup cooked, canned, or chopped raw
- ½ -1 small fruit/vegetable
- ½ cup juice
3- Milk Group - Daily serving should be at least 3 times
- ¾ cup milk or yogurt
- ¾ ounce of cheese
4- Meat Group - 2 servings each day
- 1-3 tablespoons lean meat, chicken, fish
- 4-5 tablespoons dry beans and peas
- 1 egg
5- Fat Group - 3-4 servings each day
- 1 teaspoon margarine, butter, oils
Can I Have a Snack?
Preparing mid-day snacks after preschool or child care can help avoid overeating at mealtime. Try serving protein-based foods that suggest the desirable fats hold your preschooler over until the next meal.
Sufficient snacks for preschoolers:
- A small number of apple slices with peanut butter, sunflower seed butter, almond butter, etc.
- Whole or 2% milk Greek yogurt with fruit (or plain with sliced or mashed fruit)
- Boiled egg served only or with a little fresh fruit.
- Small bite-sized pieces of fresh veggies served with hummus.
Healthy eating for your child:
Encourage your children sense of independence is a great way to make them more likely to try new foods you can let him choose healthy new food at the grocery store have them help prepare food in the kitchen. Let them feed themselves and give them choices offer a healthy meal the option you know they like and another that’s a new taste giving your child choices about what and how much they eat will make them feel like an independent little person. Things could get messy but they will proud and excited.
It’s normal for kids to get upset sometime during meals if it feels frustrating your are not alone so many parents have been there. Here are some approaches you can try if your child gets upset about food to try: to stay calm the best reaction is no reaction at all don’t feel pressured to make a second meal tell her that this is the meal you have made for the family and she can eat it or not if the the child is truly hungry they will eat if not she can wait until the next meal and that’s okay it’s hard to stay firm and be patient but it’s worth it by being consistent you’ll help your child to become a healthy eater.
It can take time to get children eating a variety of healthy foods but your patience and calm through all the funny faces, messes, and tantrums will set them up for a lifetime of healthy eating.
Food Allergies:
Now, let's talk about allergic food. There is some food to which children are allergic.
The most common allergic foodstuffs are peanuts, tree nuts, soy, wheat, eggs, and milk.
Symptoms differ from child to child. Food allergy symptoms range from mild to severe.
Symptoms can consist of some or all because of environmental allergies; itchy rashes; stomach problems such as vomiting, diarrhea, stomach (abdominal) pain, nausea.
Conclusion:
Preschooler age is a very important period of child life. At this age, the child is growing and developing. We should give them healthy food and train them to become healthy eater.
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