Healthy Eating

 

 

 

 

 

Children (3-6 years)


In their preschool years, children become more and more curious, independent and capable of doing more things on their own. Part of this means they may decide to try new foods and/or say no to others. This testing and tasting new things is all a part of healthy childhood development and should be encouraged and supported by parents.  

The Basic Parts of a Healthy Diet

Children 3-6 years old should eat3 healthy, well balanced meals and 2 to 3 snacks each day. This means a total of:

 

Whole Grains

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 3-6 servings of grain each day. A slice of bread (35 g), ½ pita bread (35 g), or 125 mL (½ cup) of pasta or rice makes up 1 serving.

Fresh Vegetables and Fruits

3
 4-6 servings of vegetables and fruit each day. A piece of medium fruit, or half a cup of fresh, frozen or canned vegetables makes up 1 serving.

Milk and Alternatives

4
 2–4 servings of milk products (250 mL or 1 cup) or fortified soy beverages each day. 175 g (¾ cup) yogurt, or 50 g (1 ½ oz) of cheese makes up 1 serving.

Meat and Alternatives 

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1-2 servings (75 g or 2 ½ oz) of meat or alternatives each day. 125 mL (½ cup) of meat, fish, poultry, 175 mL (¾ cup) beans or tofu, 2 eggs, 30 mL (2 Tbsp) peanut butter makes up 1 serving.

Oils and Fats

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 2 to 3 Tbsp (30 to 45 mL) each day. A small amount of unsaturated oil used for cooking or in salad dressings, or mayonnaise on a sandwich makes up 1 about half a serving.

 

Tips for Parents

  • Make different types of meals using new recipes.
  • Encourage children to try new foods and take part in making the meals. Expect kids’ likes and dislikes and appetites to change. This is normal!
  • Serve meals and snacks at regular times of the day and try not to give them food in between meals and snacks.
  • Offer children a selection of healthy foods, and then let them choose which ones, among those offered, they want to eat.
  • Let children decide how much they want to eat. Because children’s appetites are different, letting them decide how much to eat lets them practice listening to their bodies. Children will eat when they are hungry and not when they are full, so try not to worry about, or control the amount of food they eat.
  • Try not to compare your child’s size and shape with those of other children. Healthy children come in all shapes and sizes! 
  • Try not to use food to bribe, comfort or control children.
  • Offer children water, not sugared beverages, between meals and snacks to quench thirst.
  • If your child seems to  poorly to certain kinds of food, see your doctor.
  • Make sure children sit down while they eat and that an adult stays with them and watches while they eat to avoid choking.
  • Let food cool down before serving it children to avoid burns.

Think carefully about and try not to:

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  • Give children “junk food” or “fast food.”  These are foods that have a lot of artificial ingredients and too much fats, sugar and salt (sodium) to eat on a regular basis. These foods include things like pop, chips, french fries, instant packaged soups and snacks, chocolate, and candy.
  • Give in when children try to pressure you into letting them eat junk food whenever they feel like it. Even though children may like these kinds of foods best, junk food or “treats” should not be given on a regular basis, or in place of healthy, fresh foods.
  • Force children to eat if they don’t want to.

For more information on daily recommended amounts of nutrients and vitamins for children 3-6 years visit the Vitamins and Supplements section of this site.

For more information on healthy serving sizes for children visit the Nutrition Labels section of this site.

For healthy, kid and mom friendly recipes visit the Healthy Recipes section of this site, or visit the websites below:

 

Canada Food Guide                                                                         
www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html

Canadian Child Care Federation
http://www.cccf-fcsge.ca/english/resources/onefournutrition.htm

Vancouver Island Health Authority
http://www.viha.ca/children/preschool/nutrition.htm

Meals Matter.org
http://www.mealsmatter.org/images/articles/preschool_flyer.pdf

B.C. Health Guide            
http://www.bchealthguide.org/healthfiles/hfile69e.stm


Sources:

Healthy Eating for Playful Preschoolers. The Canadian Dietetic Association: Choices Volume 3, Number 4.
Vancouver Island Health Authority – Preschool Nutrition. http://www.mealsmatter.org/images/articles/preschool_flyer.pdf