|
What should my preschooler drink?"I always ordered fruit punch for my daughter when we went out to dinner, thinking it was healthier than soda. Then I learned it’s not any better!"
Milk and water are the healthiest choices for your child. Parent 2 Parent"I let my son pick out his own reusable water bottle. He picked one with animals, and he loves it! He takes it everywhere." Preschoolers need about 3 servings (1/2 cup for this age) of fat-free (skim) or low-fat (labeled 1%) milk every day. Try serving your child milk at meals and offering water at snack time. It’s always better to give your child plain milk or water instead of soda pop, sports drinks, or fruit juice — even if it’s 100% fruit juice. Soda pop, sports drinks, and fruit juice can add unneeded calories to your child’s diet as well as harm your child's teeth. See below for the Oral Health Flip Chart. Remember: Eating fruit is always better than drinking it! If you do choose to give your child juice, limit it to 1 small glass (4 to 6 ounces) per day. Make sure the label says “100% fruit juice.” Quick tips:Healthy choices away from home To help your child start healthy habits: - Teach your child to ask other adults for milk or water when she’s not at home.
- If you are out together and only juice, soda pop or sports drinks are available, give her tap water.
- If you decide to allow some juice or punch at a party, mix in some water so that it’s less sugary.
Parent 2 Parent"On days when there’s a birthday party to go to, I don’t serve any juice at home. Then I don’t mind if she has some juice at the party." Parent 2 Parent"My kids get a kick out of seltzer water. They love the bubbles. On special occasions, I add a little orange or pineapple juice." How do I deal with my picky eater?"Family meals used to be fun. Now every meal feels like a battle."
It’s normal for toddlers to go through a picky eating phase. As toddlers grow into preschoolers, however, this phase can turn into a habit. It can be frustrating, but with time, hard work and patience these habits can be changed. Of course, this is sometimes easier said than done, especially if the dinner table has turned into a battle zone! Keep reading for some practical tips to help you keep your cool. Parent 2 Parent"I give him the stuff he doesn’t like first, when he is most hungry. I don’t give him his favorites first — I give him the new stuff first so he will eat it!" Be patient.Your child is learning what he likes and what he doesn’t — and his tastes can (and will!) change very quickly. Something your child refuses to eat this week could very easily be his favorite next week, so don’t give up. Don’t remove foods that your child is refusing from his diet. Keep offering these along with other healthy foods that he likes such as fresh vegetables and fruits, lean meats, and whole grains. When you are dealing with a picky eater: - Stay calm when your child won’t eat what you prepared. Don’t try to force him to eat.
- Offer new foods with familiar foods that you know your child likes.
- Let your child choose between two healthy options. He’s more likely to eat something if he chooses it himself.
- Try not to use your child’s favorite food as a reward for good behavior.
Engage your child in healthy living!Preschoolers are often very curious about learning new tasks and fun facts. You can use this to help him learn about new foods. For example, you can: - Let your child help with food shopping, preparation, and serving. The more you involve him in the process, the more likely he’ll be to try the foods.
- Preschoolers are at the perfect age to learn about how food grows. Plant vegetables and herbs with your child — he will love to try the foods he grows!
- Talk to your child about what other kids like to eat. If a friend really likes a food that your child has not tried, use this as an opportunity to try a new food.
Parent 2 Parent"One thing I learned is that it matters how you cut up the food. If I cut her sandwich straight, she won’t eat it. But if I cut it in triangles or diagonally, she’ll eat it right up." Parent 2 Parent"One word: Dip! They’ll eat anything with dip — especially cut up fruits and vegetables." Try to limit the amount of dip your preschooler uses with fruits or veggies to 2 tablespoons. Some tasty, low fat dip options are: - Low fat yogurt
- Low fat ranch dressing
- Peanut butter
- Mild salsa
- Hummus
Want more information? Check out these other online resources: What are some ideas for simple, healthy snacks? "My family is on the go so much, I found myself resorting to portable snacks like bags of chips. What can I do instead?"
Did you know that it’s normal for a growing preschooler to have 1 to 2 snacks every day? Make snack time healthy to help your child get all the nutrients he needs. And you don’t have to be a great cook — there are plenty of healthy snacks that are fast and easy to make (and clean up!). Parent 2 Parent"I pack my son’s snacks for pre-school in reusable snack containers with lids that twist on and off. They are perfect because he can open them himself. And his snack doesn’t get crushed in his school bag." Try giving your child: - String cheese and carrots
- Apple slices with peanut butter
- Low-sugar yogurt with blueberries
- Whole fruits, like bananas and pears
- Whole grain, low-sugar cereal with milk
- Whole grain crackers with dried fruit and nut spread like peanut butter
Remember: Water is the best drink choice to give your child at snack time. Parent 2 Parent"My kids won’t eat sliced apples if they are brown. So I keep them in a bowl of cold water in the fridge. When we go out, I quickly toss them in lemon or orange juice and throw them in a container." Parent 2 Parent"My daughter loves to bake so we make healthy mini-muffins with fruit (like banana or apple) or veggies (like carrot or pumpkin) and use them as snacks. I freeze most of them and just pull them out at snack time and zap them in the microwave for a few seconds." Want more information?Check out these other online resources for more easy ways to eat healthy:
|
|
