How to Raise a Healthy Preschooler Ages 2 to 5 Want More Information? Contact a Registered Dietitian at your local public health unit or community health centre for: What is healthy eating for children? Further advice on eating problems, supplements, children and diets (e.g. vegetarian). Other handouts on growth, healthy eating, meal and snack ideas, picky eaters, food budgeting, reading food labels and more. Contact information for nutrition related support groups and agencies in your community. Parent education workshops. This resource was originally part of the NutriSTEP (Nutrition Screening Tool for Every Preschooler) Project. вЂў All foods can be part of healthy eating. But some foods are healthier than others. Following CanadaвЂ™s Food Guide to Healthy Eating is a good way to eat healthy. вЂў CanadaвЂ™s Food Guide to Healthy Eating includes foods from the four food groups - Grain Products; Vegetables and Fruit; Milk and Foods High in Calcium; Meat, Fish and Foods High in Protein. вЂў Children are likely to get the nutrients they need to grow and stay healthy when meals and snacks include a variety of foods from at least three of the four food groups. How are childrenвЂ™s needs different than adults? The NutriSTEP Project thanks the following sponsors for their financial support: Population Health Fund, Health Canada, the Government of Ontario, and the City of Greater Sudbury. The views expressed herein do not necessarily represent the official policies of Health Canada. Permission for adaptation granted by Sudbury & District Health Unit. Adaptation made possible with the help of South Riverdale Community Health Centre. вЂў Children have tiny tummies. So for good health they need to eat more often than adults. ThatвЂ™s why itвЂ™s important to offer snacks in between meals. вЂў Some days your child may only eat a few bites at each meal, other days they may eat a lot. It is normal for preschoolersвЂ™ appetites to vary from day to day. What are healthy drinks for my child? вЂў Offer water between meals and snacks. Water is better for preschoolersвЂ™ teeth than juice, and doesnвЂ™t fill them up. When itвЂ™s hot or preschoolers are active, offer them water often. вЂў Limit juice intake to no more than 4-6 oz (125-250 mL) a day. Too much juice provides too much sugar and no fibre. Encourage your child to eat fruits instead of juice to get fibre. вЂў Milk (or fortified soy beverage) is important for growth as well as healthy bones and teeth, but too much milk can be filling and leave little room for other healthy foods. How do I know my child is growing well? вЂў Plan three meals and two or three snacks about two to three hours apart. That way children are hungry, but not too hungry, when it is time to eat. вЂў Growth is affected by many things. Each child is different. Children grow and develop at different rates. вЂў Keep portion sizes small. As children grow, portion sizes can grow too. вЂў Talk to your childвЂ™s doctor to find out if they are growing well. вЂў Keep a variety of healthy, ready to eat snacks available, such as fresh fruit, cut up vegetables, yogurt, crackers, cereal and milk. вЂў Children need nutritious, higher fat foods like peanut butter and cheese to meet their energy needs. вЂў Sometimes children will only eat a few kinds of foods. Be patient. Keep offering healthy foods. Why is being active important? вЂў Playing actively indoors and outdoors should be fun and a regular part of every day. Children need to be physically active to grow up healthy. вЂў Vitamin supplements are usually not needed, even for picky eaters. Adapted by: Distributed by: How do I get my child to eat well? вЂў Eating together should be enjoyable and fun for you and your family. вЂў Help children by setting a good example. Eat with them at the table. Eat well yourself by choosing a variety of foods. вЂў Offer small quantities of new foods alongside a familiar one. Don't pressure your child to eat the new food. If an unfamiliar food is not accepted the first time, offer it again another day. The more children are exposed to new foods, the more likely they will taste them and learn to accept them. You may have to offer the food ten or more times before your child will eat it вЂў Children are born with the ability to know when they are hungry and when they are full. So when your child says they are full, avoid encouraging them to eat more. This helps them understand their hunger signs making them less likely to over eat or eat too little in the future. вЂў Your children will grow best if you do not pressure, bribe or reward them to eat more or eat certain foods. The more a parent pushes food, the less likely a child is to eat them. September 2006 вЂў Enjoy meals without watching TV or other distractions such as toys. This allows everyone to focus on food, and helps children know when theyвЂ™re full so they donвЂ™t over eat. CanadaвЂ™s Food Guide to Healthy Eating for Preschoolers Child Size Amounts Child Size Servings 1/4 cup = 50 ml or 4 Tablespoons 1/3 cup = 75 ml or 5 1/2 Tablespoons 1/2 cup = 125 ml or 8 Tablespoons 2/3 cup = 150 ml or 10 1/2 Tablespoons 3/4 cup = 175 ml or 12 Tablespoons 1 cup = 250 ml or 16 Tablespoons 1 oz = 1 slice of cheese or lunchmeat or is about the size of 4 dice GRAIN PRODUCTS VEGETABLES & FRUIT MILK AND FOODS HIGH IN CALCIUM MEAT, FISH AND FOODS HIGH IN PROTEIN Examples:1/2-1 slice bread, 1/3-3/4 cup hot or cold cereal, 1/4-1/2 cup pasta or rice or noodles, 1/4-1/2 bagel, pita or bun, 1/4-1/2 roti or tortilla, 1/2-1 small muffin, 1/3-3/4 bowl of congee Examples:1/2-1 medium size vegetable or fruit, 1/4-1/2 cup fresh, frozen or canned vegetables or fruit, 1/4-1/2 cup juice Examples:1/2-1 cup milk as a beverage or in puddings and soup, 1-2 oz cheese, 1/3-3/4 cup yogurt Examples:1-2 oz meat, fish or poultry, 1 egg, 1/4-1/2 cup tofu or legumes (peas, beans, lentils), 1-2 Tbsp. peanut butter A typical day could be: Other Foods Grain Products Vegetables & Fruit Milk and Foods High in Calcium Meat, Fish and Foods High in Protein 5-12 servings per day 5-10 servings per day 2-3 servings per day 2-3 servings per day Choose whole grain and enriched products more often. Choose dark green and orange vegetables and fruit. Preschoolers should drink 500 ml (2 cups) of milk every day because it is their main dietary source of calcium and vitamin D. Choose leaner meats, poultry and fish, as well as dried peas, beans and lentils more often. Limit low-nutrient foods that are high in salt, fat, sugar and caffeine such as chips, cheesies, candy, chocolate and pop. These foods are OK as a treat once in a while but if eaten everyday, they may replace important nutrients and healthier food choices. Breakfast A.M. Snack Noon Meal 1 egg 1 slice toast 1/2 banana 1/2 cup milk 1/2 cup fruit juice 1 bun 1/2 cup steamed rice 50 g tofu 1/2 cup stir-fried vegetables 1 small pear P.M. Snack Supper 1/3 cup yogurt 1/2 apple-cut in slices 1/2 cup water* 1-2 oz (25-50 g) meat, fish, poultry, legumes 1/4-1/2 cup rice, pasta or grains 1/4-1/2 cup raw or cooked vegetables 1/2 cup milk 1 small orange After Supper Snack 4 whole wheat crackers 1/2 cup calcium-fortified soy milk Avoid day-long nibbling on food or sipping on beverages as this can cause cavities. *Offer water to drink between meals, when preschoolers are active, and when the weather is hot. Enjoy your childвЂ™s discoveries and try not to worry about what they eat. If their meals and snacks are fairly well balanced with foods from the four food groups and they seem to be healthy, happy and growing well, there is likely no concern. With patience, understanding and all these healthy building blocks, your child will be ready for the school age stage and on the road to lifelong healthy habits. CanadaвЂ™s Food Guide to Healthy Eating for Preschoolers Child Size Amounts Child Size Servings 1/4 cup = 50 ml or 4 Tablespoons 1/3 cup = 75 ml or 5 1/2 Tablespoons 1/2 cup = 125 ml or 8 Tablespoons 2/3 cup = 150 ml or 10 1/2 Tablespoons 3/4 cup = 175 ml or 12 Tablespoons 1 cup = 250 ml or 16 Tablespoons 1 oz = 1 slice of cheese or lunchmeat or is about the size of 4 dice GRAIN PRODUCTS VEGETABLES & FRUIT MILK AND FOODS HIGH IN CALCIUM MEAT, FISH AND FOODS HIGH IN PROTEIN Examples:1/2-1 slice bread, 1/3-3/4 cup hot or cold cereal, 1/4-1/2 cup pasta or rice or noodles, 1/4-1/2 bagel, pita or bun, 1/4-1/2 roti or tortilla, 1/2-1 small muffin, 1/3-3/4 bowl of congee Examples:1/2-1 medium size vegetable or fruit, 1/4-1/2 cup fresh, frozen or canned vegetables or fruit, 1/4-1/2 cup juice Examples:1/2-1 cup milk as a beverage or in puddings and soup, 1-2 oz cheese, 1/3-3/4 cup yogurt Examples:1-2 oz meat, fish or poultry, 1 egg, 1/4-1/2 cup tofu or legumes (peas, beans, lentils), 1-2 Tbsp. peanut butter A typical day could be: Other Foods Grain Products Vegetables & Fruit Milk and Foods High in Calcium Meat, Fish and Foods High in Protein 5-12 servings per day 5-10 servings per day 2-3 servings per day 2-3 servings per day Choose whole grain and enriched products more often. Choose dark green and orange vegetables and fruit. Preschoolers should drink 500 ml (2 cups) of milk every day because it is their main dietary source of calcium and vitamin D. Choose leaner meats, poultry and fish, as well as dried peas, beans and lentils more often. Limit low-nutrient foods that are high in salt, fat, sugar and caffeine such as chips, cheesies, candy, chocolate and pop. These foods are OK as a treat once in a while but if eaten everyday, they may replace important nutrients and healthier food choices. Breakfast A.M. Snack Noon Meal 1 egg 1 slice toast 1/2 banana 1/2 cup milk 1/2 cup fruit juice 1 bun 1/2 cup steamed rice 50 g tofu 1/2 cup stir-fried vegetables 1 small pear P.M. Snack Supper 1/3 cup yogurt 1/2 apple-cut in slices 1/2 cup water* 1-2 oz (25-50 g) meat, fish, poultry, legumes 1/4-1/2 cup rice, pasta or grains 1/4-1/2 cup raw or cooked vegetables 1/2 cup milk 1 small orange After Supper Snack 4 whole wheat crackers 1/2 cup calcium-fortified soy milk Avoid day-long nibbling on food or sipping on beverages as this can cause cavities. *Offer water to drink between meals, when preschoolers are active, and when the weather is hot. Enjoy your childвЂ™s discoveries and try not to worry about what they eat. If their meals and snacks are fairly well balanced with foods from the four food groups and they seem to be healthy, happy and growing well, there is likely no concern. With patience, understanding and all these healthy building blocks, your child will be ready for the school age stage and on the road to lifelong healthy habits. How to Raise a Healthy Preschooler Ages 2 to 5 Want More Information? Contact a Registered Dietitian at your local public health unit or community health centre for: What is healthy eating for children? Further advice on eating problems, supplements, children and diets (e.g. vegetarian). Other handouts on growth, healthy eating, meal and snack ideas, picky eaters, food budgeting, reading food labels and more. Contact information for nutrition related support groups and agencies in your community. Parent education workshops. This resource was originally part of the NutriSTEP (Nutrition Screening Tool for Every Preschooler) Project. вЂў All foods can be part of healthy eating. But some foods are healthier than others. Following CanadaвЂ™s Food Guide to Healthy Eating is a good way to eat healthy. вЂў CanadaвЂ™s Food Guide to Healthy Eating includes foods from the four food groups - Grain Products; Vegetables and Fruit; Milk and Foods High in Calcium; Meat, Fish and Foods High in Protein. вЂў Children are likely to get the nutrients they need to grow and stay healthy when meals and snacks include a variety of foods from at least three of the four food groups. How are childrenвЂ™s needs different than adults? The NutriSTEP Project thanks the following sponsors for their financial support: Population Health Fund, Health Canada, the Government of Ontario, and the City of Greater Sudbury. The views expressed herein do not necessarily represent the official policies of Health Canada. Permission for adaptation granted by Sudbury & District Health Unit. Adaptation made possible with the help of South Riverdale Community Health Centre. вЂў Children have tiny tummies. So for good health they need to eat more often than adults. ThatвЂ™s why itвЂ™s important to offer snacks in between meals. вЂў Some days your child may only eat a few bites at each meal, other days they may eat a lot. It is normal for preschoolersвЂ™ appetites to vary from day to day. What are healthy drinks for my child? вЂў Offer water between meals and snacks. Water is better for preschoolersвЂ™ teeth than juice, and doesnвЂ™t fill them up. When itвЂ™s hot or preschoolers are active, offer them water often. вЂў Limit juice intake to no more than 4-6 oz (125-250 mL) a day. Too much juice provides too much sugar and no fibre. Encourage your child to eat fruits instead of juice to get fibre. вЂў Milk (or fortified soy beverage) is important for growth as well as healthy bones and teeth, but too much milk can be filling and leave little room for other healthy foods. How do I know my child is growing well? вЂў Plan three meals and two or three snacks about two to three hours apart. That way children are hungry, but not too hungry, when it is time to eat. вЂў Growth is affected by many things. Each child is different. Children grow and develop at different rates. вЂў Keep portion sizes small. As children grow, portion sizes can grow too. вЂў Talk to your childвЂ™s doctor to find out if they are growing well. вЂў Keep a variety of healthy, ready to eat snacks available, such as fresh fruit, cut up vegetables, yogurt, crackers, cereal and milk. вЂў Children need nutritious, higher fat foods like peanut butter and cheese to meet their energy needs. вЂў Sometimes children will only eat a few kinds of foods. Be patient. Keep offering healthy foods. Why is being active important? вЂў Playing actively indoors and outdoors should be fun and a regular part of every day. Children need to be physically active to grow up healthy. вЂў Vitamin supplements are usually not needed, even for picky eaters. Adapted by: Distributed by: How do I get my child to eat well? вЂў Eating together should be enjoyable and fun for you and your family. вЂў Help children by setting a good example. Eat with them at the table. Eat well yourself by choosing a variety of foods. вЂў Offer small quantities of new foods alongside a familiar one. Don't pressure your child to eat the new food. If an unfamiliar food is not accepted the first time, offer it again another day. The more children are exposed to new foods, the more likely they will taste them and learn to accept them. You may have to offer the food ten or more times before your child will eat it вЂў Children are born with the ability to know when they are hungry and when they are full. So when your child says they are full, avoid encouraging them to eat more. This helps them understand their hunger signs making them less likely to over eat or eat too little in the future. вЂў Your children will grow best if you do not pressure, bribe or reward them to eat more or eat certain foods. The more a parent pushes food, the less likely a child is to eat them. September 2006 вЂў Enjoy meals without watching TV or other distractions such as toys. This allows everyone to focus on food, and helps children know when theyвЂ™re full so they donвЂ™t over eat.