NUTRITION FOR PRE-SCHOOL

IMPORTANCE OF NUTRITION FOR

PRESCHOOL

• Healthy eating is essential for your child's good health, growth and
development. Healthy eating in childhood means they will have less
chance of developing chronic diseases like heart disease, type 2 diabetes,
obesity and some cancers. It will also mean they feel better and enjoy life
more.
• The preschool years, ages 3-5, are an influential time for
developing healthy habits for kids that can last a lifetime.
Preschoolers tend to grow in spurts, so their appetites
can be intermittent. This is normal, and if parents offer a
healthy selection, their children will be set up with viable
options. The breakdown of grains, protein, vegetables,
fruits, and dairy varies based on size, age, and gender.
The one key component that is important for young
developing preschool children is calcium intake. Calcium
is needed to develop strong, healthy bones and teeth.
NUTRITIONAL NEED FOR PRE-SCHOOLERS
Preschoolers need to eat foods from all five healthy food groups – vegetables, fruit,
grain foods, dairy and protein.
Healthy foods have nutrients that are important for growth, development and learning.
Limit salty, fatty and sugary foods, low-fibre foods, and drinks with caffeine or a lot of
sugar.
Healthy food for preschoolers includes a wide variety of fresh foods from the five
healthy food groups:
• vegetables
• fruit
• grain foods
• reduced-fat dairy
• protein.
Each food group has different nutrients, which your child’s body needs to
grow and work properly. That’s why we need to eat a range of foods from
across all five food groups.

• FRUITS AND VEGETABLES

Fruit and vegies give your child energy, vitamins, anti-oxidants, fibre and
water.
These nutrients help to protect your child from diseases later in life,
including diseases like heart disease, stroke and some cancers.
Encourage your child to choose fruit and vegetables at every meal and for
snacks. This includes fruit and vegies of different colours, textures and
tastes, both fresh and cooked.
Wash fruit to remove dirt or chemicals, and leave any edible skin on,
because the skin contains nutrients too.
• GRAIN FOOD
Grain foods include bread, pasta, noodles, breakfast cereals, couscous, rice,
corn, quinoa, polenta, oats and barley. These foods give your child the
energy they need to grow, develop and learn.
Grain foods with a low glycaemic index, like wholegrain pasta and breads,
will give your child longer-lasting energy and keep them feeling fuller for
longer.
• DAIRY
Key dairy foods are milk, cheese and yoghurt. These foods are a good
source of protein and calcium. Try to offer your child different kinds of
dairy each day – for example, drinks of milk, cheese slices or bowls of
yoghurt.
Children aged over two years can have reduced-fat dairy products.
If you’re thinking of giving your child dairy alternatives, it’s best to talk to
your paediatrician, GP or child and family health nurse.
• PROTEIN
Protein-rich foods include lean meat, fish, chicken, eggs, beans, lentils,
chickpeas, tofu and nuts. These foods are important for your child’s growth
and muscle development.
These foods also contain other useful vitamins and minerals like iron, zinc,
vitamin B12 and omega-3 fatty acids. Iron and omega-3 fatty acids from
red meat and oily fish are particularly important for your child’s brain
development and learning.
• HEALTHY DRINKS: WATER
Water is the healthiest drink for children. It’s also the cheapest. Most tap
water is fortified with fluoride for strong teeth too.
Foods and drinks to limit
It’s best to limit the amount of ‘sometimes’ food your child eats. This
means your child will have more room for healthy, everyday foods.
‘Sometimes’ foods include fast food, takeaway and junk food like hot
chips, potato chips, dim sims, pies, burgers and takeaway pizza. They also
include cakes, chocolate, lollies, biscuits, doughnuts and pastries.
‘Sometimes’ foods can be high in salt, saturated fat and sugar, and low in
fibre. Regularly eating these foods can increase the risk of health
conditions like childhood obesity and type-2 diabetes.
You should also limit your child’s sweet drinks. This includes fruit juice,
cordials, sports drinks, flavoured waters, soft drinks and flavoured milks.
Sweet drinks are high in sugar and low in nutrients.
Too many sweet drinks can lead to unhealthy weight gain, obesity and
tooth decay. These drinks fill your child up and can make them less hungry
for healthy meals.
 If children regularly have sweet drinks when they’re young, it can kick off
an unhealthy lifelong habit.
Foods and drinks with caffeine aren’t recommended for children, because
caffeine stops the body from absorbing calcium well. Caffeine is also a
stimulant, which means it gives children artificial energy. These foods and
drinks include coffee, tea, energy drinks and chocolate.
NUTRITION AND ACTIVITY
Preschool is the perfect time to introduce the concept of nutrition and
healthy food. Teaching children how to make healthy food choices can help
them develop positive habits early on, supporting their overall growth and
development.
This article discusses the importance of nutrition in early childhood
development and offers simple, creative activities for your nutrition
curriculum.
The importance of nutrition in early childhood development
A healthy diet comprises protein for strong muscles, carbohydrates for
energy, and fruits and vegetables for a healthy immune system. Other
essentials of a healthy diet are water, fat, fiber, and minerals. Here are some
reasons why nutrition is important in early childhood development.
Promotes healthy, holistic growth and development
When children have a nutritious and balanced diet, rich in vitamins,
minerals, protein, healthy fats, and carbohydrates, they can stay healthy and
reach their growth and development milestones. A healthy diet boosts
children’s immune systems and lowers the risk of diabetes and
cardiovascular diseases, making a balanced diet extremely important to a
child’s overall health.
Supports muscle growth and development
A protein-rich diet is crucial for building strong and healthy muscles in
children. Children should eat foods rich in essential amino acids as they
promote muscle growth and development. Amino acids also ensure that the
body doesn’t use muscles as a source of calories during physical activities.
Common protein sources include eggs, beans, lean meats, fish, tofu, nuts
and seeds, and low-fat dairy products.While not a direct source like protein,
carbohydrates and fats also support muscle growth and development.
 However, they are primarily used to produce energy for the body. This
prevents the body from breaking down what’s stored in the muscles.
Healthy sources of carbohydrates and fats include sweet potatoes, whole
grain bread and pasta, avocados, fish, nuts, and whole eggs.
Fosters weight management
Good nutrition supports a healthy weight by helping the body shed excess
weight. Foods rich in nutrients help prevent food cravings, which are often
the result of eating processed foods. Most processed foods are deficient in
nutrients and often trigger the desire to eat foods that are low in nutritional
value. Eating too much of these types of foods often leads to weight gain.
Good nutrition includes fiber, which fills the stomach, preventing cravings
and making the stomach feel full longer. Encouraging children to eat
snacks that are rich in fiber will help them to have sustained energy and
maintain a healthy weight.
Strengthens bones
Children need strong bones to support physical activities like running and
jumping. Strong bones also support the development of gross and fine
motor skills.
Eating foods rich in calcium helps support children’s growing bones and
can prevent bone weakness later in life. Foods like milk, cheese, yogurt,
beans, and leafy green vegetables are all good sources of calcium.
Aids brain development
A nutritious diet, including getting enough iron, is important for brain
growth and development. Cognitive deficits are often linked to iron
deficiency in young children. This is because brain development indirectly
relies on iron. Iron in the body maintains enough oxygen-carrying red
blood cells responsible for brain growth and development.
Preschoolers need 7 to 10 mg of iron daily. Foods rich in iron include beef,
pork, poultry, seafood, tofu, dried beans and peas, dried fruits, leafy dark
green vegetables, and iron-fortified breakfast cereals and bread.
How to explain nutrition to a child
Teaching children about nutrition is one of the best ways to help them
establish a healthy lifestyle. Since children learn through observation, you
can demonstrate the benefits of nutrition through various activities. Here
are ways you can explain nutrition to preschoolers.
EAT TOGETHER
Eating with your preschoolers is an interactive way to introduce them to
new foods. Consider a family-style arrangement during meal breaks or
snack time where you can eat with them and discuss healthy foods together.
PROVIDE HEALTHY SNACKS
Healthy snacks provide children with the energy and nutrients they need to
support their growth and development. While children will get most of
their daily calories from mealtime, snacks can be another opportunit
LEAD BY EXAMPLE
Consistently providing and eating healthy foods will encourage children to
make nutritious choices on their own. Some other ways to reinforce healthy
eating are serving appropriate portion sizes and teaching children how to
stop eating when they feel full.to expose children to nutrient-rich food.
GIVE THE CHIDREN SOME CONTROL
Allowing children to decide what they eat instead of forcing them to
choose certain foods encourages children to enjoy healthy eating as long as
there is a variety of healthy foods they can choose from. Consider creating
a rotating daycare menu of different meal choices that you can mix and
match to ensure children have fresh options each week.
SHARE EASY-TO-FOLLOW NUTRITION GUIDELINES
Providing simple nutrition guidelines can teach your preschoolers about
healthy eating. Start with guidelines that show the importance of eating
breakfast and why they should never skip it. Other basic nutrition
guidelines you can introduce include the importance of drinking water and
portion control.
INTRODUCE THE CHILDREN TO NEW FOODS
Some children may be picky eaters or refuse to eat during mealtime. While
this behavior may be due to various reasons, like too many distractions or
large portions, some children are simply reluctant to try new foods. When
dealing with picky eaters, have one meal you are sure your child will eat on
hand when introducing new foods. Encourage children to take just one bite
of a new food and say, “No, thank you” if they don’t like it. This strategy
can help children develop their palates slowly.
FILL YOUR DRAMATIC PLAY AREA WITH VARIOUS FOOD
GROUPS
The dramatic play area is an important learning environment for
preschoolers, and you can use this area to teach children new concepts, like
the importance of good nutrition. Filling your dramatic play area with items
from various food groups helps reinforce balanced nutrition.
ENCOURAGE AND SUPPORT ACTIVE PLAY
Active play and nutrition go hand-in-hand since they’re responsible for
overall cognitive, social-emotional, and physical development. Explain to
children how physical activity through play can build strong bodies and
prevent them from getting sick. Playing hopscotch, running, dancing, and
jumping on a trampoline are developmentally appropriate active play
NUTRITION ACTIVITIES FOR PRESCHOOLERS
In addition to fitness and physical activities, try integrating easy hands-on
nutrition activities into your preschool program. Here are some nutrition
activities for preschoolers to get you started.
HEALTHY AND UNHEALTHY FOODS SORTING
Provide food flashcards to children and help them sort the different foods
based on your discussions about what is healthy and unhealthy. Have the
children place the cards under the proper category on a prepared poster
board and glue the pictures in place.
FOOD GROUP SORTING ACTIVITY
Explain the different food groups to your children and use food flashcards
for a sorting activity. Help the children place the food into the proper food
group and reinforce how eating food from each group helps them to grow
healthy and strong.
FRUIT-THEMED I SPY GAME
A fruit-themed I spy game sheet activity can help children practice essential
skills as they learn about different types of fruit. Children can improve their
visual discrimination skills as they search for the same types of fruit on the
sheet and practice their counting skills as they count the totals.
BOOKS ABOUT NUTRITION
Books about nutrition can help you teach and reinforce the importance of
eating healthy foods. These books not only teach children why they should
eat nutritious foods but also how to do it. These books can also help instill
a positive attitude toward nutrition and healthy eating at a young age,
paving the way for a lifetime of healthy eating habits.
NUTRITION ACTIVITIES FOR PRE-SCHOOLERS
Make learning about nutrition simple and encourage children to explore
new foods. Continue to make your nutrition lessons and activities a staple
at your center to help children form healthy habits that can last a lifetime.
MICRONUTRIENTS
Children needs a lot of essential vitamins and minerals for growth,
development and good health. These include: Vitamins A, B, C, D, E, K
and folate minerals like calcium, iodine, iron and zinc.
Here's a list of the vitamins you and your family need and how to get them:
VITAMIN A
you need vitamin A for eyesight, healthy skin, growth, development and
and good immune function
VITAMIN B1
Vitamin B1 helps release energy from foods, so that the nervous system
and muscles work properly.
VITAMIN B6
Vitamin B6 release energy from protein and helps with red blood cell
production and brain function
VITAMIN B12
Vitamin B12 helps with red blood cell production and promotes growth
VITAMIN C
Vitamin C builds collagen. It helps you fight infections and absorb iron
from food. It also keeps teeth, bones and gums healthy.
VITAMIN D
Vitamin D helps you absorb calcium to keep bones strong and healthy.
VITAMIN E
Vitamin E boosts your immune system and helps with the development of
healthy skin and eyes.
VITAMIN K
The healthy bacteria in your gut also make vitamin k.
Vitamin k is important for helping your blood to clot.
MACRONUTRIENTS

As the main nutrients found in food, macronutrients maintain your body’s

structure and functioning. You typically need a large amount of
macronutrients to keep your body working properly. But don’t stress:
macronutrients come from proteins, fats and carbohydrates, which give
your body energy in the form of calories. Macros are typically measured in
grams (g) and can be a useful way to track what you’re
consuming.“Someone might want to count their macronutrients to be sure
they’re meeting their needs and not overconsuming or under consuming
certain nutrients,” says Zumpano.
Overall, counting macros is a way to focus on the variety of foods you’re
eating — and how much of each — instead of counting calories.Even
certain diets like the keto diet and the paleo diet use a macronutrient
approach.
Examples of macronutrients:
During digestion, foods that tend to fall into one of the three
macronutrients are broken down to be used for different functions.
Macronutrients include:
Carbohydrates. As the main source of energy, carbs break down into
glucose and aid digestion and fullness. Carbs include bread, rice, pasta,
grains, fruits, starchy vegetables, beans, milk and yogurt. They provide 4
calories per gram.
FAT
Fats are broken down into fatty acids and glycerol and provide fat-soluble
vitamins A, D, E and K. Foods like nuts, seeds, oils, butter, sour cream,
mayo and cream cheese provide 9 calories per gram.
PROTEIN
Protein helps build and repair muscle, tissues and organs, as well as aid in
hormone regulation. Foods like meat, poultry, fish, eggs, cheese, cottage
cheese, plain Greek yogurt and tofu provide 4 calories per gram.
The Dietary Guidelines for Americans recommends the following:
45% to 65% of calories from carbohydrates.20% to 35% of calories from
fat.10% to 35% of calories from protein.To count macros, you need to
determine how many calories you typically need in a day. Then, you set up
goals on what percentage of calories from the three groups above you need
to eat to meet your goals. Goals can be different for everyone. Someone
may want to count macros for weight control, while someone else might
want to use them to help build muscles or even sustain their blood sugar
levels. And your percentages of macronutrients may change based on your
age, sex, medical conditions, lifestyle and how active you are.
But counting macros involves a lot of math and can be difficult for most to
follow. Additionally, there’s no solid research to say that this approach is
effective. You can work with a registered dietitian or nutritionist to help
you determine the best plan for you
PICKY EATING FOR PRESCHOOLERS
There are a number of reasons why kids become picky eaters. Most of the
time, According to experts, is often “developmentally normal,” especially
for kids aged 2 to 4. With your help, encouragement, and creativity, they
can outgrow this phase. Many kids are sensitive to tastes, smells and
textures. For other children, becoming a picky eater may be part of their
personality development as they assert their independence and opinions. Or
they may be emulating a parent’s behavior towards food. Other times,
picky eaters have underlying health conditions.
 Encouraging your preschooler to have a balanced diet can be quite tricky
when they’re a picky eater. Picky eating is one of the most common eating
behaviors among preschoolers and can be a source of frustration for
parents. Making food fun can make eating more positive for picky eaters,
here's how;
5 Ways to encourage a picky eater:
-Don’t overreact to picky eating. Do not call your child a picky eater.
-Many children like to keep different foods from touching. If your child
prefers foods separate, don’t mix foods together.
-Provide the same foods to the whole family. Do not make special meals. It
is okay for your preschooler to not eat a meal occasionally.
-Let your preschooler help pick out foods; children like to try foods they
helped choose.
-Find safe ways for your preschooler to help you cook; children want to try
food they helped make.
To make food fun:
-Use cut-up fruits and vegetables to make silly faces or animal shapes on
your child’s plate.
-Use cookie cutters to give food fun shapes.
-Allow your child to help invent new dishes for meals and snacks.
-Ask your child to name a food he or she helped to create. Celebrate
serving “Autumn’s Apple Slaw” or “Sally’s Spinach Salad” at a family
meal.
-Let your child build whole-grain cracker towers or make letters or words
out of dry cereal pieces.
Instead of serving plain milk, yogurt or fruit, make fruit smoothies by
blending yogurt and milk or juice with fresh or frozen fruit.
Reminder:
To address picky eating, you can help the parents involve their child in
meal planning and preparation, as well as offer a variety of healthy foods,
create a positive mealtime environment, and be patient with the child's
eating habits.
SUGARY AND PROCESSED FOOD
Processed foods often have extra salt, fat, and sugar added to enhance their
taste. This has affected children's health by increasing the incidence of
overweight, obesity, diabetes, high blood pressure, and other health
problems. Childhood obesity is currently a major health epidemic in our
country. It is important to make healthy food choices for your family.
Many foods or beverages have extra sugar and syrups added to them when
they are processed or prepared. These added sugars have many different
names, such as brown sugar, corn sweetener, corn syrup, dextrose, fructose,
glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose,
molasses, raw sugar, and sucrose.
Read nutrition facts labels carefully. How to Reduce Added Sugar in Your
Child's Diet: AAP TipsMany foods now list added sugar separately. You
also can find added sugar by reading the ingredients. Aim for less than 25
grams (about 6 teaspoons) of added sugar per day for children 2 years of
age and older. Avoid serving foods and drinks with added sugar to children
under 2 years of age. Learn more about nutrition facts labels here.
Serve water ​and milk. Avoid soda, sports drinks, sweet tea, sweetened
coffee, and fruit drinks. Milk contains natural sugar (lactose) and provides
calcium, protein, vitamin D, and other nutrients children need.
Limit fruit juice. It has more sugar per serving than whole fruit. The AAP
recommends no more than 4 ounces of 100% fruit juice a day for children
ages 1 through 3 years; 4 to 6 ounces for children ages 4 through 6; and 8
ounces for children ages 7 through 14. Do not give fruit juice to infants
under 1 year old.
Go fresh and limit processed, pre-packed food and drinks. Sugar is often
added to them while they are being made or at the table. For example, there
are hidden sources of added sugar in processed foods like ketchup, dried
cranberries, salad dressing, and baked beans. Satisfy your child's sweet
tooth with whole fruit.
SKIPPING MEALS FOR PRE-SCHOOLERS

Kids who consistently skip a meal have a greater risk of developing

cardiovascular problems and tend to have increased body fat, as opposed to
kids who get three meals per day.
Skipping meals can lead to a lack of essential nutrients that are required for
growth and development. Therefore, it is important for kids to eat three
balanced meals a day to ensure they receive the necessary nutrients for
their body’s needs.
Some tips to encourage children to eat:
1) Give them choices.
-Usually, when toddlers and small children refuse to eat it is part of a
“power play.” They want to be in control, and want to push the boundaries
to see just how much control they have. If you provide an element of
choice when mealtime arrives, you can give them a measure of independent
control while making sure they eat something healthy.
2) Make mealtime fun.
- Mealtime is important, and eating needs to be the focus,
but that doesn't mean it has to feel like a chore or even a punishment. If you
can make preparing, presenting, and consuming nutritious foods more
enjoyable, your kids might just become eager participants in mealtime.
3). Set regular meal times.
- Some kids don’t seem to ever want to eat, while others will snack all day
if you let them. Small children need to learn to identify and respond to their
own hunger cues, and at the same time grow accustomed to the framework
of regular meal times.
BALANCED MEALS OR HEALTHY FOOD FOR
PRE-SCHOOLERS
One of the most important things you do is to help your children learn
healthy eating habits. Children need a balanced diet with food from all 3
food groups—vegetables and fruit, whole grain products, and protein
foods.
Children need 3 meals a day and 1 to 3 snacks (morning, afternoon and
possibly before bed). Healthy snacks are just as important as the food you
serve at meals.
The best foods are whole, fresh and unprocessed—fresh fruits and
vegetables, whole grains, dairy, and meats; and home-cooked meals.
Sugar and sugar substitutes
Offer foods that don’t have added sugar or sugar substitutes. Limit refined
sugars (sucrose, glucose-fructose, white sugar) honey, molasses, syrups,
and brown sugar. They all have similar calorie counts and also contribute to
tooth decay.
Juice and water
Offer water when your child is thirsty, especially between meals and
snacks. Limit juice to one serving (125 mL [4 oz]) of 100% unsweetened
juice a day. Serving actual fruit instead of fruit juice adds healthy fibre to
your child’s diet. Sometimes children will drink too much at mealtime or
between meals, making them feel full.
Sodium
Sodium is a mineral that maintains proper fluids in your body. It’s also
needed for nerve and muscle function. But, eating too much sodium can
lead to high blood pressure, which increases the risk of heart disease.
Sodium is commonly referred to as salt.
Offer your child healthy foods that are low in sodium as often as possible.
Processed and pre-packaged foods tend to have high amounts of sodium.
Too much sodium in childhood can lead to a preference for salty food,
which is associated with obesity and/or disease later in life.
INVOLVING PRE-SCHOOLER
Hands-on Cooking:
Invite preschoolers to participate in age-appropriate cooking activities.
Simple tasks like washing fruits and vegetables, mixing ingredients, and
assembling sandwiches or salads can be both fun and educational.
Garden Projects:
If possible, engage preschoolers in gardening. Planting and caring for fruits
and vegetables can help them understand where their food comes from.
Food Tasting:
Organize food tasting sessions where preschoolers can sample various
fruits, vegetables, and other nutritious foods.
Storytelling and Books:
Read age-appropriate books or stories about nutrition and healthy eating.
Food Art and Creativity:
Turn mealtime into a creative experience. Encourage preschoolers to
arrange their food in artistic ways on their plates.
Grocery Store or Farmers' Market Visits:
Take preschoolers on trips to the grocery store or farmers' market. Involve
them in selecting fruits, vegetables, and other healthy items.
Role-Playing:
Engage in role-playing activities where preschoolers can take on the roles
of chefs, restaurant owners, or diners.
Food and Nutrition Games:
There are board games and online games designed to teach children about
nutrition.
Meal Planning:
Involve preschoolers in meal planning by letting them choose some of the
foods they want to eat.
Family Meals:
Whenever possible, have regular family meals. This provides an
opportunity for discussion about the foods on the table, their nutritional
benefits, and the importance of sharing meals together.
NUTITION EDUCATION: PRE-SCHOOLER
Try to control when and where food is eaten by your children by providing
regular daily meal times. Include social interaction and demonstrate healthy
eating behaviors.
Involve children in the choosing and preparing of foods. Teach them to
make healthy choices by helping them to pick foods nutritious based.
Select foods with these nutrients when possible: calcium, magnesium,
potassium, and fiber.
Most Americans need to cut the number of calories they consume. When it
comes to weight control, calories do count. Controlling portion sizes and
eating nonprocessed foods helps limit calorie intake and increase nutrients.
Parents are encouraged to provide recommended serving sizes for children.
Parents are encouraged to limit children’s screen time to less than 2 hours
daily. Instead, encourage activities with that call for more movement.
Children and adolescents need at least 60 minutes of moderate to vigorous
physical activity on most days for good health and fitness and for healthy
weight during growth.
To prevent dehydration, encourage children to drink fluid regularly during
physical activity and drink several glasses of water or other fluid after the
physical activity is completed.