A Preschooler's Diet – What to Keep in Mind

The preschool years are a time of extraordinarily rapid development, in which proper nutrition plays an absolutely crucial role. For a little one, a balanced menu is not only the essential fuel for everyday play, but above all the foundation of their immunity and healthy habits for life. Wondering what exactly should be on your child's plate and which mistakes to avoid so that mealtimes don't end in rebellion? Read our guide.

How many meals should a preschooler eat during the day?

A preschool-aged child needs a steady supply of energy from 4-5 regular meals, eaten at intervals of about every 3 hours. Maintaining this rhythm prevents mood swings, hunger pangs and uncontrolled snacking.

What should be on a preschooler's plate?

For a diet to support your child's healthy development, it must be nutritionally complete, and when planning the menu it is worth following the proportions of the so-called healthy plate. The daily menu should include a variety of products that provide the little one with all the essential macro- and micronutrients.

• Vegetables and fruit – These should take up half of the plate and appear in every meal, which together adds up to a minimum of 5 portions per day. They are the foundation of the diet, supplying vitamins, minerals and valuable fibre.

• Complex carbohydrates – They provide energy and should make up a quarter of the plate – it is worth choosing wholegrain bread, groats, wholemeal pasta and brown rice.

• Complete protein – Another quarter is the building block for growing muscles, which includes lean meat, fish, eggs (about 3-4 per week) and legumes. Sea fish are particularly valuable, as they provide the omega-3 acids the brain needs.

• Dairy – You should serve 2 portions of reduced-fat dairy products (e.g. natural yoghurt, milk), as they are a key source of calcium for bones and teeth.

• Healthy fats – They are essential for absorbing vitamins and support the child's nervous system. You will find them in olive oil, rapeseed oil, nuts or avocado.

• Water – This is the best drink for a child, who should consume at least 1.5 litres every day.

What to avoid in a preschooler's diet and why?

The quality of the ingredients in a child's diet is just as important as their quantity, which is why you need to watch out for foods that provide no nutritional value. Certain groups of products are worth avoiding, as they can weaken the body and make it harder to accept healthy flavours.

• Sugar and sweets – Excessive sugar intake leads to being overweight, causes tooth decay and makes children accustomed to a sweet taste. Sweets should be limited to a minimum and served only occasionally.

• Sweetened drinks and juices – Fizzy and sweetened drinks damage teeth and cause rapid energy spikes in little ones. Fruit juices should be strongly limited, and quenching thirst should be based solely on water.

• Salt and ready-made snacks – Crisps, savoury puffs or salty sticks contain enormous amounts of sodium and unhealthy fats, which can predispose a child to high blood pressure. Meals for preschoolers should not be salted at all.

• Fried and highly processed food – You should rule out fast-food dishes and deep-fried food, which supply the body with harmful trans fats.

The most common nutritional mistakes with preschoolers

In children's nutrition it is very easy to slip up in ways that can lead to deficiencies or shape an unhealthy attitude to food for years to come. Being aware of these mistakes allows you to quickly introduce beneficial changes and protect your child from becoming overweight.

• Forcing them to eat. Using food as blackmail, pushing for a clean plate or using sweets as a reward causes rebellion and builds an unhealthy relationship with eating.

• Too few vegetables and fruit. Skipping this group in the menu leads to a monotonous diet and deficiencies of such important nutrients as folate and vitamin C.

• Portions that are too large. Serving a child portions that are not suited to the size of their stomach disrupts their natural sense of fullness, which directly leads to excessive weight gain.

• Chaotic meals and snacking. Skipping breakfast and constantly allowing snacks between main meals throws off the little one's metabolism and spoils their appetite.

Additional tips on how to feed a preschooler

Introducing the right menu is one thing, but the atmosphere at the table and the habits brought straight from home are equally important. There are tried-and-tested, psychological methods that make it easier to encourage a child towards healthy food without creating unnecessary stress.

• Be a role model and lead by example. Little ones love to imitate their parents, so if the adults themselves reach for vegetables and healthy dishes, the child will more readily adopt these habits.

• Celebrate meals at the table. Eating meals together as a family in a calm atmosphere teaches good eating manners and builds a sense of security in the child. Make sure to switch off distractions such as the television or smartphone during this time.

• Involve your child in the preparations. Letting the little one help in the kitchen, for example by mixing a salad or washing the ingredients, makes them proud and eager to try their own dishes.

• Make sure the food is attractively served. Cutting fun shapes out of vegetables, creating colourful sandwiches in small forms and coming up with interesting names for dishes will encourage even the fussiest eater to tuck in.

• Apply consistent rules. Require all carers (e.g. grandparents or a nanny) to follow the established eating rules, so that they do not undermine home habits by spoiling the little one with sweets.