Healthy Eating For Preschoolers

1. Healthy Eating for Healthy Eating for
PreschoolersPreschoolers
ByBy
Sheila Jones, PhD, RD, LDSheila Jones, PhD, RD, LD

2. Normal Food Behaviors of
Preschool Children
•Disinterest in food – between 9-18 months of age
& lasts a few months to a few years
•- growth has slowed
•Appetite – usually erratic & unpredictable
•- evening meal is usually least well received but
may have already met their needs with several
snacks
•- indiscriminate snacking dulls the appetite

3. Normal Food Behaviors of
Preschool Children
•Food rituals – may only accept
sandwiches if cut in quarters & may
throw tantrums if not
•- may demand food have a particular
arrangement on the plate or dishes be
placed in certain locations on the
table

4. Normal Food Behaviors of
Preschool Children
•Strong preferences
•– likes & dislikes may change from day to day & week to week
•- carb-rich foods are often preferred - fortified cereals can
be important
•Eat greater variety when:
•rested & hungry
•foods are offered at a neutral temperature
•in shapes & sizes they can manage
•foods are offered without undue pressure

5. Foods for Young Children
•Most like:
•simple, unmixed dishes at room temperature
•familiar foods
•Add:
•Small portions of new foods with familiar & popular foods
•Colorful foods for them to try
•Combine dry foods with moist and sharp acid-flavored with
mild-flavored

6. For Ease of Manipulation
•Prepare foods to be eaten with fingers – small pieces of
meat, green beans, orange wedges
•Small pieces of food are easier for children to handle with
eating utensils
•Idea is to support child’s efforts at self-feeding
•At age 2 – uses arm muscles
•At age 3 – uses hand muscles
•At age 4 – uses finger muscles – may be able to cut up some
foods

7. Desirable Food
Characteristics
•Texture: Serve 1 soft food for ease of chewing,
1 crisp food for enjoyment of sound, 1 chewy food
for emerging chewing skills
•- tender or ground meats are needed
•Flavor: May reject strong flavors
•Portion sizes: May be discouraged with large
portions

8. Portion Guide
Foods 1-yr old
portion
sizes
1-yr old
#
servings
2-3 yr old
portion
sizes
2-3 yr old
# servings
Milk 1/2 Cup 4 - 5 1/4 – 3/4
Cup
4 - 5
Meat &
Equivalents
1/4 – 1 oz.
2 - 4 T
1 1 - 2 oz. 2
Vegetables1 – 2 T 4 – 5 2 – 3 T 4 - 5
Fruits 2 – 4 T 4 – 5 2 – 4 T 4 - 5
Grains 1/2 Slice 3 1/2 – 1 Slice 3

9. Parental Concerns
•Most Commonly:
•Limited intake of milk, meat, & vegetables
•Too many sweets
•Milk: 1 oz. of milk provides 36 mg calcium
(need about 500 mg)
•- cheese & yogurt can be offered & are usually
accepted when milk is rejected
•- too much fruit juice or sweetened beverages can
interfere with milk intake

10. Parental Concerns
•Meat: try easy to chew forms
•- if all meat is rejected, offer other forms of iron
such as fortified cereal with OJ
•Vegetables: small portions should be served
without comment & discarded if not eaten
•- nonfood rewards can be given if veggies are
eaten at mealtime

11. Parental Concerns
•Sweets: need to set limits on amounts
•- other family members & other care
providers need to know the limits

12. Parental Concerns
•Food Intake: eating at intervals of 3-4 hours
usually keep children from getting too hungry but
do not keep them full all the time
•Remember they need small portions
•Focus on when they eat, never when they refuse
to eat
(1)

13. Healthy Breakfasts
•Focus On:
•Whole grains - whole grain cereals and breads
such as whole wheat or oatmeal bread, Cheerios,
Grape Nuts, oatmeal, whole grain waffles
•Fruits – berries, bananas, apples
•Vegetables – bell peppers, tomatoes, potatoes
•A Little Protein – peanut butter, low-fat cheese,
LEAN meats, low-fat/skim milk, egg or egg whites

14. Healthy Breakfasts
•Carbs in whole grains, fruits,
vegetables, & milk provide energy
•Protein in peanut butter, low-fat
cheeses, lean meats, & eggs provide
building blocks for growth & can help
your child be alert

15. Healthy Breakfasts
•Try:
•Cereal with berries & low-fat milk
•Whole wheat toast with peanut butter or
low-fat cheese melted and juice (with
vitamin C)
•Omelet with vegetables, low-fat cheese,
lean ham, whole wheat toast, & juice

16. Quick Healthy Lunches
•Again, Focus On:
•Whole grains – whole grain loaf breads, bagels, rolls, &
crackers
•Fruits – single serve applesauce, peaches, etc.; fresh grapes,
apples, bananas; dried fruits such as apricots, raisins,
cranberries
•Vegetables – fresh baby carrots, lettuce/tomato for
sandwiches, broccoli, zucchini/squash (may add low-fat Ranch
dressing)
•Low-fat Dairy – low-fat cheeses, milk, & yogurts
•Lean Meats - large amounts are not needed

17. Quick Healthy Lunches
•Try:
•Mini pizza with whole grain bagel, ketchup or marinara sauce,
Canadian bacon, Mozzarella cheese, grapes, and low-fat/skim
milk (olives & shredded carrots can add facial features)
•Whole grain garlic crackers with string cheese or peanut
butter, applesauce, yogurt, and low-sodium vegetable juice
•Fruit & cheese kabobs, slivered almonds, whole grain roll, and
low-fat/skim milk
•Whole wheat peanut butter and banana sandwich,
fresh baby carrots, and low-fat/skim milk

18. Tips for Getting Kids to Eat
More Fruits & Vegetables
•1. Trying is believing – may like some the 1
st
time,
but it may take 10-15 times for others
•2. Seeing is believing – modeling by parents,
other grown-ups, and siblings is very influential –
say you LOVE it!
•3. Offer choices – offer 2-3 fruit or vegetable
choices at meals & snacks, including juices –
empowers children to begin making decisions

19. Tips for Getting Kids to Eat
More Fruits & Vegetables
•4. Make it Easy – when kids come in hungry, they
will grab the most convenient item
•- place fruits & veggies in a large bowl on the
kitchen counter or table and cut up in small bags
on bottom shelf of refrigerator
•- place 100% fruit juice boxes or pouches on
bottom shelf of refrigerator
•5. Make it Fun – let them make pictures with cut

up fruits & veggies (broccoli for trees,
orange slices for the sun, etc. )

20. Tips for Getting Kids to Eat
More Fruits & Vegetables
•6. Crunchy & Sweet Can’t Be Beat – if kids
won’t eat cooked veggies, try raw with low-fat
Ranch dressing
•7. Kids Like to Eat What They Make – kids are
more likely to try something they help prepare
•- help them find recipes to try
•8. Add Fruits & Vegetables to Favorite Foods –
low-fat shakes with fruit, cereal with
bananas, spaghetti sauce with pureed vegetables
(2)

21. Top 10 Ways to Get Kids
Involved With Fruits &
Vegetables
•1. Mean Green Cleaning Machine – Let them
wash fruits & veggies
•2. Pick A Peck – Let them select a new fruit or
veggie
•3. Make It Snappy – Let them snap green beans,
peas, or broccoli flowerets

22. Top 10 Ways to Get Kids
Involved With Fruits &
Vegetables
•4. I Spy – Play “I Spy” in the produce section
•5. Tear It Up! – Let them tear the lettuce for
salads & sandwiches
•6. Measure Up! – Let them measure the
vegetables before cooking them
•7. Peel & Slice – Older children can peel & slice
fruits & veggies

23. Top 10 Ways to Get Kids
Involved With Fruits &
Vegetables
•8. Stir & Spice – Make applesauce from apples &
let them stir & add the cinnamon
•9. A Sprinkle A Day – Let them sprinkle herbs or
other seasonings onto veggies
•10. Monster Mash! – Pull out the potato masher
(3)

24. Snack Facts
•Preschool children have small stomachs and need
scheduled snacks
•Eating at regular intervals discourages grazing,
characterized as near-continuous nibbling or
drinking
•How much should you serve at snack time?
Answer: Enough to take the edge off - start
small; you can always serve more

25. Healthy Snacks Made at
Home
•Think of snacks as mini-meals and avoid serving high-sodium
chips & sugar-laden drinks
•Try:
•Snack Mix - set out bowls of Cheerios, dried fruit, & chopped
nuts or sunflower seeds – let them mix it up – this mix is
good with yogurt
•Fruit Smoothies – let them experiment with fresh or frozen
fruits and low-fat yogurt or milk
•Low-fat microwave popcorn sprinkled with Parmesan cheese,
and low-sodium vegetable juice

26. Little Dipper Snacks
•Young children love to dip – a little messy, but
worth it for development and good nutrition
•Try:
•Sliced apple, peach, pear, banana, or cooked sweet
potato dipped in low-fat yogurt
•Baby carrots, celery sticks, sliced bell peppers,
cherry tomatoes (cut in half) dipped in low-fat
Ranch dressing or nut butter

27. Healthy Snacks on the Go
•For simple, healthy snacks
•Try:
•String cheese & small can of low-sodium vegetable
juice
•Small whole grain muffin & carton of low-fat/skim
milk
•¼ peanut butter sandwich & carton of 100% fruit
juice
•Tube of yogurt & whole grain crackers
(4)

28. 20 Tips for Picky Eaters
•Until your child’s food preferences mature,
prevent mealtime battles 1 bite at a time
•1. Respect Your Child’s Hunger – young children
tend to eat only when hungry
•- growth has slowed its pace
•– don’t force food
•2. Stay Calm – If your child sees you unhappy, it
may become a battle of the wills
- threats and punishments reinforce the
behavior

29. 20 Tips for Picky Eaters
•3. Keep An Eye On The Clock – Nix juice &
snacks at least 1 hour before meals
•4. Don’t Expect Too Much – A few bites may be
all it takes for your child to feel full
•5. Limit Liquid Calories – Low-fat or fat-free
dairy & 100% fruit juice are important but may
not leave room for meals & snacks if taken in
excess

30. 20 Tips for Picky Eaters
•6. Start Small – Offer several foods in small
portions & let your child choose
•7. Boycott The Clean Plate Club – Promotes
overeating - allow your child to stop eating when
full
•8. Leave taste Out Of It – Talk about the color,
shape, aroma, & texture – not whether it tastes
good

31. 20 Tips for Picky Eaters
•9. Be Patient With New Foods – May need
repeated exposure before the 1
st
bite is taken
•10. Eat Breakfast For Dinner – May enjoy
breakfast foods
•11. Make It Fun – Serve veggies with a favorite
dip such as low-fat Ranch dressing

32. 20 Tips for Picky Eaters
•12. Recruit Your Child’s Help – Ask them to help
you select fruits & veggies in the store
•- at home, let them rinse veggies, stir batter, or
set the table
•13. Set A Good Example – If you eat a variety,
your child is more likely to follow suit
•14. Be Sneaky – Add veggies to spaghetti sauce,
casseroles, & soups & top cereal with fruits

33. 20 Tips for Picky Eaters
•15. Keep It Separate – Try not mixing the foods
& serve the ingredients separately
•16. Stick To The Routine – Serve the meals &
snacks at the same times everyday & keep kitchen
closed at other times
•17. Minimize Distractions – Turn off the TV
during meals & snacks & don’t allow books or toys
at the table

34. 20 Tips for Picky Eaters
•18. Don’t Offer Dessert As A Reward – Sends a
message that it is the best food
•- redefine dessert as fruit, yogurt, etc.
•19. Expect Some Food Preferences To Stick –
As kids mature, they tend to become less picky,
but will still have some preferences & not like
others

35. 20 Tips for Picky Eaters
•20. Know When To Seek Help – If
they are energetic and growing,
probably doing fine
•- if the eating behavior is
compromising growth & development
or if certain foods cause illness,
consult your physician
(5)

36. References
1.Worthington-Roberts BS and Williams SR.
Nutrition Throughout the Life Cycle, 4
th
Edition.
McGraw-Hill, 2000, p. 242-246.
2.www.dolesuperkids.com/html/parents
3.www.fruitsandveggiesmorematters.org
4.http://children.webmd.com/child-nutrition-
8/simple-sweet-snacks
5.www.mayoclinic.com/health/childrens-health/HQ01107

37. Questions?
Thank You!