Preschool Nutrition

No more than 30% of your diet should come from fats. For a 1600 calorie diet, that would equal 53g of fat each day, with most preschool children requiring even less. The type of fat that you eat is also important. Saturated fats in foods such as meats, dairy products, coconut, palm and palm kernal oil, raise cholesterol more than unsaturated fats, which are found in olive, peanut, and canola oils, or polyunsaturated fats in safflower, sunflower, corn, soybean and cottonseed oils. Limit saturated fats to no more than 10% of daily calories.

Sugars supply a large amount of calories, with little nutritional value. They include white sugar, brown sugar, corn syrup, honey and molasses and foods like candy, soft drinks, jams, and jellies.

Selection tips:

• use lean meats and skim or lowfat dairy products
• use unsaturated vegetable oils and margarines that list a liquid vegetable oil as the first ingredient on the label
• read the nutrition label on foods to check for the amount and type of fat it includes
• limit foods that contain a large amount of saturated fats
• limit foods high in sugar and avoid adding extra sugar to your foods

The best way to prevent feeding problems is to teach your child to feed himself as early as possible, provide them with healthy choices and allow experimentation. Mealtimes should be enjoyable and pleasant and not a source of struggle. Common mistakes are allowing your child to drink too much milk or juice so that they aren't hungry for solids, forcing your child to eat when they aren't hungry, or forcing them to eat foods that they don't want. Also, avoid giving large amounts of sweet desserts, soft drinks, fruit-flavored drinks, sugarcoated cereals, chips or candy, as they have little nutritional value.

Your child may now start to refuse to eat some foods, become a very picky eater or even go on binges where they will only want to eat a certain food. An important way that children learn to be independent is through establishing independence about feeding. Even though your child may not be eating as well rounded a diet as you would like, as long as your child is growing normally and has a normal energy level, there is probably little to worry about. Remember that this is a period in his development where he is not growing very fast and doesn't need a lot of calories. Also, most children do not eat a balanced diet each and every day, but over the course of a week or so their diet will usually be well balanced. You can consider giving your child a daily vitamin if you think he is not eating well, although he probably doesn't need it.

While you should provide three well-balanced meals each day, it is important to keep in mind that most children will only eat one or two full meals each day. If you child has had a good breakfast and lunch, then it is okay that he doesn't want to eat much at dinner. Although your child will probably be hesitant to try new foods, you should still offer small amounts of them once or twice a week (one tablespoon of green beans, for example). Most children will try a new food after being offered it 10-15 times.

Other ways to prevent feeding problems are to not use food as a bribe or reward for desired behaviors, avoid punishing your child for not eating well, limit mealtime conversation to positive and pleasant topics, avoid discussing or commenting on your child's poor eating habits while at the table, limit eating and drinking to the table or high chair, and limit snacks to two nutritious snacks each day. You should also not prepare more than one meal for your child. If he doesn't want to eat what was prepared for the rest of the family, then he should not be forced to, but you should also not give him something else to eat. He will not starve after missing a single meal, and providing alternatives to the prepared meal will just cause more problems later.

Calcium is a mineral that is mostly present in your child's bones. Having a diet with foods that are high in calcium to meet daily requirements is necessary for the development of strong bones. It is also an important way to prevent the development of osteoporosis in adults.

Preschool age children require about 500 to 800 mg of calcium each day. See the table below for the calcium content of common foods and check the nutrition label to choose foods high in calcium when you prepare your families diet. Also choose foods that are fortified with calcium.

Iron is another mineral that is important for your child's growth. Having a diet with foods that are high in iron to meet daily requirements is necessary for the development of strong muscles and production of blood.

Preschool age children require about 10 mg of iron each day. See the table below for the iron content of common foods and check the nutrition label to choose foods high in iron when you prepare your families diet. Also choose foods that are fortified with iron (cereals, bread, rice, and pasta).

Important disclaimer: The information on keepkidshealthy.com is for educational purposes only and should not be considered to be medical advice. It is not meant to replace the advice of the physician who cares for your child. All medical advice and information should be considered to be incomplete without a physical exam, which is not possible without a visit to your doctor.