Filling Nutritional Gaps
No one's busier than the average preschooler. They're so
active and imaginative it's no wonder they get hungry between
meals and need a snack.
Although growth during the preschool years is slower compared
with that of the first 2 years of life, preschool kids still need
about 1,200 to 1,600 calories a day - calories that should come
from a balanced diet that includes whole grains, lean meat, beans,
low-fat milk, fruits, and vegetables.
That's sometimes easier said than done. Some preschoolers
don't eat well at mealtime. Others might be willing to eat, but
only certain foods. This can leave nutritional gaps in a
child's diet. Healthy and well-timed snacks can help fill in
these gaps. They also can keep kids from getting overly hungry and
cranky.
Tips for Smart Snacking
So how do you turn preschoolers into smart snackers?
- Keep healthy snacks in your refrigerator or pantry. Let kids
choose their own snacks from among a couple of nutritious
options.
- Offer a variety of snacks, not just the ones kids already
likes. Offer new choices, but don't give up on foods that may
have been rejected in the past. It may take several tries before
a child accepts a new food.
- Have a schedule for meals and snacks. This lets kids manage
their hunger and learn that it's OK to skip a meal or snack
because there will be another chance to eat at the next
scheduled time. Avoid letting kids pick throughout the day, which
can dull internal hunger cues and make them more likely to
overeat.
- Don't let kids eat in front of the TV. Serve snacks and
meals at the table.
- Keep mostly healthy foods in the house, with those high
in calories, fat, and added sugar kept to a minimum. This
doesn't mean kids can never have these foods, but they should
be offered only once in a while.
- Serve skim or low-fat milk or water with snacks instead of
sugary drinks and soda. Limit 100% juice to one serving per
day.
- Make your preschooler a part of the action! Kids this age
feel important when adults let them help out. Let them do what
they safely can to prepare their own snacks - whether that's
tossing the fruit salad or putting utensils and napkins on the
table.
- Keep an eye on how your child's moods affect eating
patterns. Preschoolers often confuse boredom or fatigue with
hunger. If your child just ate and is complaining of hunger
again, see if a change of scenery or some active play could do
the trick.
- Share a healthy snack with your kids, who will follow your
lead and get the message that you're serving something
good.
Be Creative
Preschoolers are anything but boring, so why should their snacks
be? Being creative when it comes to expanding the snack menu
doesn't have to be complicated or time consuming.
Here are a few action-snack suggestions to get you started:
Cut it!
Use a cookie cutter to cut cheese, veggies, and sandwiches into
fun, irresistible shapes.
Dip it!
Pair slices of fruit, veggies, or whole-wheat crackers with a side
of dip. Whether it's peanut butter, cream cheese, jam,
guacamole, salsa, applesauce, or yogurt, everyone loves to dip.
Create it!
Make art out of food. Try apple-wedge flower petals around a kiwi
slice for some flower art. Or maybe fun food faces with berry eyes
and a banana mouth.
Sip it!
Who says you have to eat a healthy snack? Fruit smoothies made with
low-fat yogurt or milk and fresh fruit are a great way for kids to
drink up needed nutrients.
Crunch it!
Low-fat granola and lower-sugar breakfast cereals are good choices.
Also try toasted whole-wheat pita wedges for a satisfying crunch
without the salt and fat of potato chips.
Play it!
Turn healthy snacking into a game. For example, try making a
"food rainbow" on a plate and let your child decide which
colors to eat first. Next time, you can do the same with different
shapes. Which will it be - squares or triangles?
Reviewed by:
Mary L. Gavin, MD
Date reviewed: February 2009
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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