As parents, it is important to ensure that your child is getting the nutrition they need to grow and develop. Knowing what to feed your 3-7 year old can be a challenge as their nutritional needs are changing. It is important to ensure that their diet is balanced and contains a variety of foods. Here are some tips for feeding your 3-7 year old.
Fruits and Vegetables
Fruits and vegetables should make up a large portion of your child’s diet. Encourage them to try different colors and textures of fruits and vegetables. Fresh, frozen, canned and dried fruits and vegetables are all healthy options. Aim to serve a variety of colors and types of fruits and vegetables each day. For a snack, try carrot sticks, celery sticks, grapes or a piece of fruit. For lunch or dinner, try adding vegetables to their favorite dishes, like adding peppers and onions to pasta, or spinach to an omelet.
Grains
Grains should make up a large portion of your 3-7 year old’s diet. Try to serve whole grains, like whole wheat bread, oatmeal, quinoa or brown rice. Whole grains are packed with essential vitamins and minerals. For breakfast, you can serve oatmeal with dried fruit, or whole wheat toast with peanut butter. For lunch or dinner, try a whole wheat wrap with turkey and veggies, or a quinoa and black bean salad.
Protein
Protein is an important part of your child’s diet. Protein helps their body to grow and develop. Try to serve lean proteins like fish, chicken, turkey, eggs and beans. You can also add tofu or tempeh to their meals. For breakfast, try scrambled eggs, or oatmeal with nuts or nut butter. For lunch or dinner, try grilled chicken or fish, or a bean and cheese quesadilla.
Dairy
Dairy products are a great source of calcium, vitamin D, and protein. Try to serve low fat or non-fat dairy products like milk, yogurt, cheese and cottage cheese. For breakfast, try a yogurt parfait with fruit and granola, or a smoothie made with yogurt and fruit. For lunch or dinner, serve cottage cheese with crackers, or a grilled cheese sandwich.
Fats
Fats are an important part of your child’s diet. Fats help them to absorb certain vitamins and minerals, and also provide them with energy. Try to serve healthy fats like avocado, nuts and seeds, olive oil and coconut oil. For breakfast, try an avocado toast, or oatmeal with nuts or nut butter. For lunch or dinner, serve a bean dish cooked in olive oil, or grilled salmon with a side of avocado.
Foods To Avoid
It is important to limit foods that are high in added sugar, fat, and sodium. These foods can be unhealthy and may lead to weight gain. Try to avoid sugary drinks like soda and juice, and processed snacks like chips and candy. These foods are high in calories but low in nutrition. Instead, offer your child healthy snacks like fruit, nuts, yogurt, and popcorn.
Meal Planning
Meal planning can help you to ensure that your child is getting a balanced diet. Start by making a list of healthy foods that your child enjoys. Make sure to include a variety of fruits and vegetables, grains, proteins, dairy, and healthy fats. Once you have your list, plan out meals for the week. Try to include your child in the process, as this can encourage them to try new foods.
Conclusion
Feeding your 3-7 year old can be a challenge, but with proper planning and nutrition education, you can help them to develop healthy eating habits. Try to make meals fun and exciting by involving your child in the process. Make sure to offer a variety of healthy foods from all the food groups, and limit foods that are high in added sugar, fat, and sodium. With these tips, you can ensure that your child is getting the nutrition they need.