A Preschooler's Diet – What to Keep in Mind?

The preschool years are a time of extremely intensive development, in which proper nutrition plays an absolutely crucial role. A balanced diet is not only essential fuel for your little one's daily play, but above all the foundation of their immunity and healthy habits for life. Wondering exactly what should go on your child's plate or in their lunchbox, and which mistakes to avoid so that meals don't end in protest? Read our guide!

How many meals should a preschooler eat per day?

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

What should be on a preschooler's plate?

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

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

• Complex carbohydrates – They provide energy and should make up a quarter of the plate – it's 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 a week) and legumes. Sea fish are especially valuable, as they provide omega-3 acids needed for the brain.

• Dairy – You should serve 2 portions of dairy products (e.g. natural yoghurt, milk) with reduced fat content, 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'll find them in olive oil, rapeseed oil, nuts and avocado.

• Water – This is the best drink for a child, and they should take in at least 1.5 litres every day.

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

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

• Sugar and sweets – Excessive sugar intake leads to overweight, causes tooth decay and makes children used 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 strictly limited, and quenching thirst should rely exclusively on water.

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

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

The most common dietary mistakes with preschoolers

With children's nutrition it's very easy to slip up, which 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 overweight.

• Forcing a child to eat. Blackmailing with food, pressuring a child to clear their plate or using sweets as a reward causes protest and builds an unhealthy relationship with eating.

• Too few vegetables and fruit. Leaving out this group from the menu leads to monotony in the diet and deficiencies in such important nutrients as folates and vitamin C.

• Portions that are too large. Serving a child portions unsuited to the size of their stomach disrupts the natural sense of fullness, which leads directly to excessive weight gain.

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

Extra 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 proven, psychological methods that make it easier to encourage a child to eat healthy food without creating unnecessary stress.

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

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

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

• Make dishes attractively presented. Cutting fun shapes out of vegetables, creating colourful sandwiches in small shapes and coming up with interesting names for dishes will encourage even the pickiest eater to tuck in.

• Apply consistent rules. Require all carers (e.g. grandparents or a nanny) to follow the established dietary rules, so they don't undermine home habits by spoiling your little one with sweets.