47 Nutrition & Meal Planning
That slower rate of growth is accompanied by a reduced appetite between the ages of 2 and 6. This change can sometimes be surprising to parents and lead to the development of poor eating habits. However, children between the ages of 2 and 3 need 1,000 to 1,400 calories, while children between the ages of 4 and 8 need 1,200 to 2,000 calories (Mayo Clinic, 2016a).[1]
Caregivers who have established a feeding routine with their child can find the reduction in appetite a bit frustrating and become concerned that the child is going to starve. However, by providing adequate, sound nutrition, and limiting sugary snacks and drinks, the caregiver can be assured that 1) the child will not starve; and 2) the child will receive adequate nutrition. Preschoolers can experience iron deficiencies if not given well-balanced nutrition or if they are given too much milk as calcium interferes with the absorption of iron in the diet as well.
Caregivers need to keep in mind that they are setting up taste preferences at this age. Young children who grow accustomed to high fat, very sweet and salty flavors may have trouble eating foods that have more subtle flavors such as fruits and vegetables. Consider the following advice about establishing eating patterns for years to come (Rice, F.P., 1997). Notice that keeping mealtime pleasant, providing sound nutrition and not engaging in power struggles over food are the main goals.[2]
Tips for Establishing Healthy Eating Habits
- Don’t try to force your child to eat or fight over food. Of course, it is impossible to force someone to eat. But the real advice here is to avoid turning food into a power struggle so that food doesn’t become a way to gain favor with or express anger toward someone else.
- Recognize that appetite varies. Children may eat well at one meal and have no appetite at another. Rather than seeing this as a problem, it may help to realize that appetites do vary. Continue to provide good nutrition at each mealtime (even if children don’t choose to eat the occasional meal).
- Keep it pleasant. This tip is designed to help caregivers create a positive atmosphere during mealtime. Mealtimes should not be the time for arguments or expressing tensions. You do not want the child to have painful memories of mealtimes together or have nervous stomachs and problems eating and digesting food due to stress.
- No short order chefs. While it is fine to prepare foods that children enjoy, preparing a different meal for each child or family member sets up an unrealistic expectation from others. Children probably do best when they are hungry and a meal is ready.
- Limiting snacks rather than allowing children to “graze” continuously can help create an appetite for whatever is being served.
- Limit choices. If you give your preschool aged child choices, make sure that you give them one or two specific choices rather than asking “What would you like for lunch?” If given an open choice, children may change their minds or choose whatever their sibling does not choose!
- Serve balanced meals. Meals prepared at home tend to have better nutritional value than fast food or frozen dinners. Prepared foods tend to be higher in fat and sugar content as these ingredients enhance taste and profit margin because fresh food is often more costly and less profitable. However, preparing fresh food at home is not costly. It does, however, require more activity. Including children in meal preparation can provide a fun and memorable experience.
- Don’t bribe. Bribing a child to eat vegetables by promising dessert is not a good idea. First, the child will likely find a way to get the dessert without eating the vegetables (by whining or fidgeting, perhaps, until the caregiver gives in). Secondly, it teaches the child that some foods are better than others. Children tend to naturally enjoy a variety of foods until they are taught that some are considered less desirable than others. A child, for example, may learn the broccoli they have enjoyed is seen as yucky by others unless it’s smothered in cheese sauce![3]
USDA Meal Patterns for Young Children
The United States Department of Agriculture Food and Nutrition Service provides the following guidance for the daytime feeding of children age 3 to 5.[4]
Meal Patterns
|
Meal |
Ages 3-5 |
|
Breakfast |
3/4 cup milk 1/2 cup vegetables, fruit, or both ½ ounce equivalent grains |
|
Lunch or Supper |
3/4 cup milk 1½ ounces meat or meat alternative 1/4 cup vegetables 1/4 cup fruits ½ ounce equivalent of grains |
|
Snack |
Select two of the following: ½ cup of milk ½ ounce meat or meat alternative ½ cup vegetables ½ cup fruit ½ ounce equivalent of grains |
Food Allergies
A food allergy occurs when the body has a specific and reproducible immune response to certain foods. The body’s immune response can be severe and life threatening, such as anaphylaxis. Although the immune system normally protects people from germs, in people with food allergies, the immune system mistakenly responds to food as if it were harmful.
Eight foods or food groups account for 90% of serious allergic reactions in the United States: milk, eggs, fish, crustacean shellfish, wheat, soy, peanuts, and tree nuts.
The symptoms and severity of allergic reactions to food can be different between individuals, and can also be different for one person over time. Anaphylaxis is a sudden and severe allergic reaction that may cause death.4Not all allergic reactions will develop into anaphylaxis.
- Children with food allergies are two to four times more likely to have asthma or other allergic conditions than those without food allergies.
- The prevalence of food allergies among children increased 18% during 1997-2007, and allergic reactions to foods have become the most common cause of anaphylaxis in community health settings.
- Although difficult to measure, research suggests that approximately 4% of children and adolescents are affected by food allergies.
The CDC recommends that as part of maintaining a healthy and safe environment for children,
caregivers should:
- Be aware of any food allergies.
- Educate other children and all adults that care for a child with food allergies.
- Ensure the daily management of food allergies.
- Prepare for food allergy emergencies.[5]
In this video, Dr. Boise reviews the most common food allergies in the US. She briefly mentions the upcoming application assignment for middle childhood.
- Children’s Development by Ana R. Leon is licensed under CC BY 4.0. Lifespan Development: A Psychological Perspective by Martha Lally and Suzanne Valentine-French is licensed under CC BY-NC-SA 3.0 ↵
- Children’s Development by Ana R. Leon is licensed under CC BY 4.0 ↵
- Children’s Development by Ana R. Leon is licensed under CC BY 4.0 ↵
- https://fns-prod.azureedge.net/sites/default/files/cacfp/CACFP_MealBP.pdf ↵
- Food Allergies in Schools by the CDC is in the public domain ↵
