Proper nutrition is vital to your child’s overall health and development. Create healthy eating habits by offering your preschooler a variety of nutritional foods. And, don’t forget to set a good example by showing your child that eating healthy is a good thing.
Follow these guidelines to ensure your preschooler gets the nutrient she needs:
• Fibre – Six servings per day. 1 slice of bread, ½ cup of cooked pasta or rice, 1 ounce of breakfast cereal
• Vegetables – Three servings per day. ½ cup of raw leafy greens, 1//2 cup raw vegetables.
• Dairy – Two servings per day. 1 cup of milk, 1 cup of yogurt, 30mg of cheese.
• Fruit – ¾ cup of pure fruit juice, 1 piece of fruit, ½ cup of canned or packaged fruit, ¼ cup of dried fruit.
• Meat – Two servings per day. 60 to 90mg of cooked lean meat, poultry, or fish, 1/2 cup cooked beans. (2 tablespoons peanut butter or 1 egg equals the protein of 1 ounce of meat)
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Fats should make up no more than 30 percent of a child’s daily diet. This means that a 1600 calorie diet should have 53 grams of fat at the most per day. It’s also important to pay attention to what kind of fat your child is eating. Saturated fats from meat and dairy products can raise cholesterol and should be limited to no more than 10 percent of the entire day’s calories.
Sugars are detrimental to a child’s diet. Sugars have high calorie content and very little nutritional value. Avoid foods that are high in white and brown sugars, corn syrup, molasses, and honey, as well as candies, soft drinks, jellies, and jams.
Follow these guidelines to ensure your preschooler gets the nutrient she needs:
• Fibre – Six servings per day. 1 slice of bread, ½ cup of cooked pasta or rice, 1 ounce of breakfast cereal
• Vegetables – Three servings per day. ½ cup of raw leafy greens, 1//2 cup raw vegetables.
• Dairy – Two servings per day. 1 cup of milk, 1 cup of yogurt, 30mg of cheese.
• Fruit – ¾ cup of pure fruit juice, 1 piece of fruit, ½ cup of canned or packaged fruit, ¼ cup of dried fruit.
• Meat – Two servings per day. 60 to 90mg of cooked lean meat, poultry, or fish, 1/2 cup cooked beans. (2 tablespoons peanut butter or 1 egg equals the protein of 1 ounce of meat)
•
Fats should make up no more than 30 percent of a child’s daily diet. This means that a 1600 calorie diet should have 53 grams of fat at the most per day. It’s also important to pay attention to what kind of fat your child is eating. Saturated fats from meat and dairy products can raise cholesterol and should be limited to no more than 10 percent of the entire day’s calories.
Sugars are detrimental to a child’s diet. Sugars have high calorie content and very little nutritional value. Avoid foods that are high in white and brown sugars, corn syrup, molasses, and honey, as well as candies, soft drinks, jellies, and jams.
