There’s no doubt about it. Preschoolers can be finicky. That’s why it’s so important to get them to try different foods when they’re young. Sooner or later you will hit on several good foods that your child will like.
1. Don’t Give Up on Fussy Eaters
One mistake that many parents make is that they assume that because a child didn’t like broccoli for a few days, that taste is set in stone. This is not true! As your child grows, you will probably notice that his taste buds change, too. In fact, taste buds can change in adults as well. Just try this experiment: go without salt for a few weeks, then have a taste of something particularly salty that you enjoyed before. You will find that it is most likely too salty! The same thing happens with sugar. So don’t assume that your child’s favorite foods will remain his favorite foods for life.
2. Nutritional Recommendations for Pre-Schoolers based on USDA Guidelines
Here are some recommendations for meal planning for preschoolers, based on the USDA guidelines.
Breakfast : Breakfast 388 cals, 5 grams protein, 200 mg calcium, 2.5 mg iron 113 RE Vitamin A, 11 mg vitamin C
- 6 oz (180 ml) milk
- ½ cup (120 ml) juice, fruit or vegetable
- ½ slice whole grain bread or roll or 1/3 cup (75 grams) cereal
- ½ oz (14 grams) meat, poultry or fish OR ½ oz (14 grams) cheese or ½ large egg or 1 tablespoon peanut butter or other nut butter or 2 tablespoons cooked dry beans and peas or ½ oz (14 grams) nuts and/or seed or 2 oz (57 grams) yogurt
Lunch : 517 cal, 7 grams protein, 267 mg calcium, 3.3 mg iron, 150 IU vitamin A, 14 mg vitamin C, 30% fat
- 6 oz (180 ml) milk
- 1-1/2 oz (42.5 grams) meat or 1-1/2 oz (42.5 grams) cheese or 3/4 large egg or 3/8 cup (85 grams) dry beans or peas or 3 tablespoons nut butter or 6 oz or ½ cup (113 grams) yogurt or 3/4 oz.(21 grams) nuts
- ½ cup (113 grams) veggies, fruits, 2 servings
- 1-2 serving grain
These recommendations are pretty basic and traditional. You may want to try to get your child to develop more of a taste for vegetables, fat and protein foods, foods, which assist in healthy brain cell functioning at this critical period in your child’s life. The carbohydrate foods really won’t stimulate brain function; it’s fat and protein that makes the biggest difference for the brain.
3. How many calories for a pres-chooler?
You’re safe to believe that your preschooler is on about a 1400 to 1500 calorie diet, according to the USDA. The total calories for breakfast and lunch so far are about 965 calories. If your child needs 1200 for the entire day, that leaves only 390 calories left for dinner.
3. A Daily Meal Plan for your Pre-Schooler
This could be divided up as follows:
- 4 oz (120 ml) milk
- ½ cup (113 grams) vegetable one (non-starchy vegetable)
- ½ cup (113 grams) vegetable two (non-starchy vegetable)
- ½ cup (113 grams) vegetable three (non-starchy vegetable)
- 5 oz (140 grams) protein
- 1 serving grain with one teaspoon (5 ml) butter
- 1 teaspoon salad dressing
- 3 servings fruit for snacks during the day (1 apple, orange, peach, pear, nectarine, or 10 grapes)
- 2 oz (57 grams) cheese (can go with snack)
3. Meal Planning for your Pre-Schooler leaves little room for junk food!
This means your child can eat what you’re having for dinner (chicken, 2 vegetables, rice and butter, spinach salad with a fruit) and save a little protein of the 140 grams protein for bedtime snack, maybe with a small pear. He or she can also have a fruit right after walking in the door from school.
As you can see, this is solid nutrition going into your preschooler. When a child eats healthy foods such as these, there’s really no room left for junk food!
There are many options! Whatever you create for a meal, don’t be afraid of protein or fat! That doesn’t mean lay it on thick; it just means you should not avoid it like the plague! And really, really emphasize those vegetables! You’ll prevent so many health problems!
Before taking on any medical or nutritional advice consult your family doctor.If you enjoyed this post, get free updates by email or RSS
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