What Should A 5-Year-Old Eat
A child’s diet is vital to maintaining their health in multiple ways. Not only does food nourish the body and provide fuel to grow and explore, but learning how to eat is an important developmental milestone.
It can be hard to know what your preschooler needs to eat. You want to ensure they get the nutrients they need for growth and development, but you also don’t want them to consume junk food. The key is to strike a balance between healthy and delicious. Here are some tips for feeding your preschooler a healthy diet.
Nutrition for a preschooler
They should be able to feed themselves by the time they reach preschool. Your youngster should get their nutrients from all four food groups: grains, vegetables, fruits, and dairy, as well as meat.
As a parent, you must constantly offer your child different food options and set an excellent example of good nutrition. Offer your child a variety of textures, colors, and tastes to keep food appealing and fun.
How much food should my 5-year-old be eating?
You determine what food is served and when/where they will eat it. Make sure to feed your child regularly and plan ahead for snacks. Allow your child to decide what they want to eat from the options available and how much they want to consume.
The average preschooler needs to consume between 1200 and 1600 calories daily. However, this varies depending on gender, weight, height, and how active they are. With a doctor or a registered dietitian, parents should talk about total calories in general.
Vegetables
Preschoolers need about 1/2 cup of vegetables per day. Try serving them a variety of vegetables so they can find some they like. Some good options include carrots, broccoli, peas, sweet potatoes, and green beans. You can also sneak vegetables into other foods like pasta sauce or smoothies.
Fruit
Preschoolers need about 1/2 cup of fruit per day. You can serve fruit as a snack or include it in meals, and some good options include apples, bananas, berries, oranges, and grapes. You can make homemade fruit snacks like fruit leather or dried fruit bars.
Protein
Preschoolers need about 2 ounces of protein per day. Good protein sources include meat, poultry, fish, eggs, tofu, beans, lentils, nuts, and seeds. You can serve protein as part of a meal or as a snack. For example, you could have chicken tacos for dinner or hard-boiled eggs as a snack.
Dairy
Preschoolers need about 2 cups of dairy per day. Dairy foods include milk, yogurt, cheese, and fortified soy milk. You can serve dairy at meals or as snacks. For example, you could put milk in their breakfast cereal or pack yogurt or cheese sticks in their lunchbox.
Fatty acids
Fatty acids are essential for brain development and immune function. Good sources of fatty acids include fatty fish like salmon and tuna, nuts and seeds like chia seeds, flaxseeds, and avocados. You can add fatty acids to meals or snacks by cooking with olive oil or adding nuts or seeds to yogurts or salads.
Lunchbox ready recipes
Here are some lunchbox-ready recipes that your preschooler is sure to love:
PB&J bars
These bars are a fun twist on the classic PB&J sandwich, and they’re made with whole wheat bread, peanut butter, and jelly.
Fruit kabobs
Kabobs are a fun way to eat fruit, and simply thread pieces of fruit onto a skewer. You can use any fruit, but some good options include grapes, strawberries, and melons.
Vegetable wraps
These wraps are made with whole wheat tortillas, cheese, and vegetables. Try using broccoli, carrots, and tomatoes.
Mini quiches
These quiches are made with eggs, cheese, and your choice of vegetables, and they’re perfect for a quick snack or breakfast on the go.
Chicken salad
This chicken salad is made with shredded chicken, grapes, and mayonnaise, and it’s an excellent option for lunch or a light dinner.
No-bake granola bars
These granola bars are a healthy and delicious snack. They’re made with oats, honey, and your choice of nuts and seeds.
It’s important to talk to your child’s doctor about how many calories they need, although we don’t recommend counting calories for kids.
When it comes to feeding your 5-year-old, the key is to focus on healthy foods while also ensuring they’re getting enough calories. Offer a variety of healthy foods and let them choose what they want to eat. It’s also vital to have regular mealtimes and snacks so they don’t get too hungry.
Grab some recipe inspiration for The Kitchen Community.
Conclusion
A healthy diet for a preschooler includes lots of fruits and vegetables, protein, dairy, and fatty acids. Serve fruits and vegetables as part of meals or as snacks throughout the day. Include protein at meals and for snacks as well. Add dairy to cereals or pack it for snacks on the go. And add fatty acids by cooking with olive oil or nuts and seeds to meals and snacks.