This article is basically meant to give information about the dietary needs for kids, aged between 3-5 years. Considering that this is a delicate age where any child is still developing their eating habits, it is indeed the best time to teach them preschool nutrition. Therefore, it’s imperative to make your kids know about the best eating habits and nutritional rich diets at this age. Here are some important rules of preschool nutrition according to USDA guidelines that will help your child always remain in perfect health.
Parents must set the example for their kids
Kids at this age usually tend to imitate their parents and the elders in their families. This means that kids will eve carefully observe What the adults eat, how they eat, and how much they eat. As such, its best time to supervise and guide. Meal time should be the time when they are taught what to eat, how much to eat, and how to eat properly. This includes proper mastication and swallowing techniques as well. Here are some helpful points which would help parents know how to go about this important responsibility of teaching their kids preschool nutrition.
There should be a fixed meal time everyday
Always maintain a fixed meal time in preschool nutrition even for snacks. Unplanned eating is bad for health and creates a lot of complications later on. If a child from the beginning has regimented eating habits their metabolism and digestion would be well regulated later. Children must be encouraged to take his/her meal seriously and not be allowed to talk too much or play with toys or watch TV or be on the computer/phone screens while eating.
Make sure that your child should be sitting at proper place to eat the entire meal without running away or playing in between as it can cause them to choke. Keep introducing different sorts of food everyday which would diversify their eating habits. Make meal time pleasant and do not force them to polish off their plates as this might lead to overeating and weight gain.
Healthy food choices
The MyPlate icon developed by USDA and U.S Department of health and human development is the perfect way to guide a child to eat the proper combination of foods in a diet. The diet will also contain the right amount of nutrition, calories and fats in accordance with their ages. The balanced preschool nutrition MyPlate is divided in 5 food groups. First comes the Grains or food made from rice, wheat, barley or oats etc. like oat meal, brown rice or wheat grain. Second comes vegetables which must be a combination or variation of dark green, leafy type, red or orange vegetables along with legumes such as peas and beans.
Fruits are important
Third comes fruits or 100% juices of any fruit which must be a mandatory part of the preschool nutrition. The fruits can be fresh or canned, even frozen is acceptable. It can be served in slices, cubes, or as a whole. According to American Academy of Pediatrics, any child between the ages of 1-3 must not be served more than 4 ounces of juice and for children aged 4-6 years, the amount should not exceed 4-6 ounces. Then comes dairy items which should be low in fat but high in calcium.
Finally in preschool nutrition are the proteins in the diet. Always go for low fat or lean meat and poultry. Be more diverse by introducing the child to fish, nuts and beans. Although oil is NOT a part of the my plate icon but some essential oils must be a part of the diet like nut oils. Animal fats should be avoided. Along with a healthy balanced meal, exercising and a physical activity routine should be encouraged to keep the kids active.
Nutrition and Activity Tips
Preschool nutrition does not only mean a well balanced diet but also how its regulated. Furthermore, meal time must be an opportunity of social interaction and individual growth for the kids too. Allow children to choose their food for the day and help them to prepare basic meals like salad and involve them in the kitchen while their food is being prepared for them. Try to feed them foods rich in calcium, magnesium, potassium, and fiber.
No overeating in Preschool nutrition
Parents must strictly control the portion sizes to not prevent their kids from over eating. Moreover, they should encourage their children to choose to eat more non-processed food items like fruits and berries. Parents should be well aware of the recommended portion sizes of their child, according to their age and they must stick to it.
More games in the park and not on the phone
Limit their screen time which could be either T.V, or computer and phone to just 2 hours. a day. Instead, they should encourage them to spend more time playing outdoor games and running through the park, or having a go at the swings and merry go-round. Children and adolescents need at least 60 minutes of rigorous physical activities per day.
Parents must even make sure to carry a water bottle always for when their kids get thirsty from running around. This will prevent them from getting dehydrated. Nevertheless, parents should remind their children to always take a sip of water or fruit juice whenever they are resting after a run, as this is pre-requisite for any preschool nutrition plan.
Teaching your kids preschool nutrition is a great way to help them develop healthy eating habits at a young age, and this also helps you understand why child nutrition is so important?