Lec -15 Food habits and nutrient requirements of preschool children

Good food for children Vegetables, berries and fruits are the basis for our diet, and a variety of
them should be available at every meal.

Vegetables contain vitamins and minerals, and they are good for our health in other ways, as
well. Potatoes contain a moderate amount of carbohydrates, several minerals and vitamin C.
Potatoes are also an environmentally-friendly choice.

Whole-grain products contains many vitamins and minerals and fibres that are good for our
health.

Milk products are rich in high-quality protein, calcium, vitamin B2, vitamin B12, iodine and zinc.
Two thirds of the fat in milk is saturated fat. Low-fat and no-fat milk products are a good choice
for children. High-protein milk products are not recommended for daily consumption by
children.

Meat, fish and eggs are good sources of protein. The amount and quality of fat in them should
be observed. Fish are a good source of health fats. It is recommended that you alternate with
variety of species. The maximum recommended amount of processed meat, including sausages
and cold cuts, is 250 g per week, and they should not be eaten daily.

Meals which include legumes are recommended at least once a week. Vegetable oils and
vegetable margarines contain unsaturated fat, which is the recommended type of fat.

Nuts, almonds, seeds and avocado are also good sources of unsaturated fat. Water is the drink
of choice when you are thirsty. Children should get accustomed to the taste of water at an early
stage. The intake of liquid should be equally regular as meals.

Sugar should be used in moderation. The most part of children’s intake of sugar comes from
hidden sugar in sweetened foods. The desire and habit to eat sweet foods is something you
learn. Naturally contained sugar in food ingredients needs not be avoided. For children, good
food choices and eating habits combined with play and activity ensure normal growth and
development . Normal body weight is easier to maintain when the amount of passive time is
reduced and the child gets enough sleep and rest. The goal of good habits is to ensure the
child’s health and well-being.

Developing good food habits for preschoolers:

Give your child enough table time. Young children do not have the muscle development or
skills to eat as fast as you. They still need practice with eating utensils. Eat at a pace that allows
you to enjoy your food. It takes about 20 minutes for the stomach to feel full. Rushing mealtime
only leads to frustration for you, your child, and others at the table!

Be a good role model. Your child watches what you eat. If you eat and enjoy collard greens, bok
choy, asparagus, or plantains, chances are your child will try them too – if not now, then
probably later. It is not just what you say, it is also what you do. As kids grow up, a brother,
sister, and others in their life are role models, too. Remember most children want to grow up
doing what others do.

Skip the urge to reward, punish, or appease your child with food. Have you ever been
tempted to say: “If you do not eat one more bite, I’ll be mad!” “Clean your plate so you can
play,” “No dessert until you eat your vegetables,” or “Stop crying, and I’ll give you a cookie”?
Remarks like these may lead kids to eating problems. They may create unneeded conflict and
struggles between you and your child at the table. • Eating for parental approval or love
teaches unhealthy behaviors, attitudes, and beliefs about food and themselves. • Rewarding a
clean plate teaches them to ignore body signals, and that may lead to overeating. • Offering a
food (dessert) as a reward for eating another (veggies) makes some foods seem better. •
Getting a food treat to feel better teaches kids to relieve negative feelings by eating. This can
lead to overeating later on.

Instead use a nonfood approach. Reward your child with attention and kind words. Console
with hugs and talk. Show love by spending time and having fun together. Drop the “clean plate
club.”

Caring, calm, and respectful… • Focus mealtime on eating and family talks that includes your
child. Turn off the TV. • Plan quiet time for eating so your child comes to the table relaxed.

Comfortable and safe from injury… • Always stay with a young child who is eating, even if you
must do other tasks. • Get a stable, comfortable, child-size chair. A counter stool without back
support is not safe. • Get easy-to-hold, child-size utensils and cups.

Safe from choking… • For a child under age 4, skip hard, small, whole foods. That includes
popcorn, nuts, seeds, and hard candy. Slice foods such as hot dogs, grapes, and raw carrots in
small strips. • Teach your child to chew foods well before swallowing them so he or she will not
choke. • Be careful with sticky foods like peanut butter. Spread just a thin layer on bread.

 Schedule regular meals and snacks — kids need an eating schedule to make sure they
get enough energy and nutrients.

• Include one of your child’s favorite foods at each meal.

• When you introduce new foods, do so one at a time. Be prepared to try new foods with your
child more than once.

Include your child in meal planning, shopping for food and in preparing meals. Kids like to eat
what they’ve chosen and helped prepare.

• Offer meals and snacks in a relaxed environment — meal times should be a time when family
and friends are happy and enjoying each other’s company.

• Don’t rush your child through meals.

• Don’t force your child to clean up his or her plate. This can encourage a pattern of
overeating.
• Start with small portions and allow extra helpings if your child is still hungry.

• Look for some fun children’s cookbooks at the library and let your child choose a recipe to fix.

• Avoid using food as a reward. This can lead to habits that are hard to overcome later in life.

• Be a good role model and make good choices too!

• Keep a good supply of washed and cut up vegetables on hand. Children will eat these up with
a tasty bean or yogurt-based dip.