Optimal nutrition for children from 3 to 5 years

During the second year of your toddler's life, you learned about the child's nutritional needs, the choice and method of food preparation, got to know your child's habits and overcame the greatest difficulties that arose. It turned out that from the third year, the parents' attention is more focused on other activities and needs of the child. Remember, nutrition is still one of the key factors that helps a child grow and develop to its full potential. Proper nutrition is also good prevention for nutritional and health problems later in life, such as obesity, diabetes, and heart and blood vessel diseases.  

What and how much a child should eat  

• Children between the ages of two and five usually grow about seven centimeters and gain about two kilograms a year. After the age of two (up to the fourth), a child should take 1300 calories in 24 hours for normal growth and weight gain. Caloric needs, however, vary depending on the activity, as well as the structure and metabolism, so don't worry if your child doesn't eat as much as you expect.  

• In this age, the appetite varies, it is higher during some periods but often decreases when the child is tired or excited. Children like to eat from their own cutlery, and it will also be easier for you to determine a portion size that suits the child when you use a children's plate.  

• The child should be offered a variety of foods from all five food groups. Different nutrients are needed for different functions the body, and healthy brain development. The basis of the diet at this age is similar to the diet of adults, but the amount varies considerably.  

• After the second year, milk with 2% milkfat / skimmed milk can be offered instead of whole milk, the amount should be limited to about 500 ml. Juice to 120 ml per day.  

• If your child eats a lot of fresh fruits, vegetables, and cereals, a child of this age will not need additional vitamins. Food-derived vitamins are the easiest to give you child and comes naturally in the best combinations.  

• Eating habits that should be avoided are; using a bottle, larger amounts of sweets, thick juices, sweetened cereals, chips, candy.  

  When and how a child should eat  

• The daily menu should consist of more frequent smaller meals (usually three meals and two snacks in between). Your child must have three equal meals each day, which should not be skipped or combined. Meals should be organized at approximately the same time each day.  

• Breakfast should be in the first hour after waking up. It provides the necessary energy to start the day, and a child who has acquired the habit of having breakfast at home will be less inclined to the food offered in kiosks and bakeries. The pain of waking up early pays off many times over!  

• Other meals are planned at intervals of two to three hours. The last meal of the day should be at least an hour before going to bed.  

• Try to enrich your toddler's menu with new ideas and ways to prepare food. Kids love colorful, attractively served food.  

• Snacks should be offered between meals because it is difficult for a small child to provide the calories and nutrients he needs through just three main meals. They are also convenient for the introduction of new food, often the child will accept it for a snack first.  

 Proper eating habits that are established in childhood last a lifetime  

The habits we adopt in the early years follow us throughout our lives. That is why it is of immeasurable importance to teach your child healthy eating habits, in order to eliminate many negative factors that not only affect the development of many diseases but also affect the proper growth and development of the child. One of the most precious gifts we can give a child is to learn to make their own good choices when it comes to food so that they are prepared and ready to say no to many of the bad alternatives that are easily available nowadays.  

Feeding is much more than food  

You determine:  

• What a child eats - all kinds of foods: cereals, fruits, vegetables, meat, fish, eggs, milk, and dairy products  

• Who feeds a child or supervises feeding (this job cannot be left to older children!).  

• When a child eats - if possible, at about the same time: breakfast, snack, lunch, snack, dinner. The child needs habits and routines, that create a feeling of security.  

• Where the child eats - at the table, the younger in the highchair, the older in the chair. Whenever possible, gather more family members at mealtime.  

The child determines  

• Whether he or she will eat what is offered or not. If your child says no, offer again (up to ten times) a portion of food that the child does not accept. Maybe in some other form, mixed with some other food that he likes to eat. Also, prepare yourself with patience and understanding.  

• How much will she or he will eat. Put on less on the plate, and then add more if needed. Do not force the child to eat everything you put on the plate. Let the younger child eat with his fingers and teach the older ones how to use cutlery. Slight staining (on the plate) and soiling (on the clothes) are allowed.  

For the optimal growth and development of your toddler and the creation of good habits, it is important not only what and how much the child eats, but also when, how and where he eats, who feeds or supervises the child during the meal. At the age of two, your toddler has developed motor skills well enough to eat without help and should be allowed to do so. You should tolerate children's sometimes ‘lack of manners’ at the table and the mess that comes with it. Just continue to show them your good manners, the child will learn from you. A child at this age should define what she or he likes and does not like, which can be very demanding of you and often delays eating time.    

At the age of three, the child can use a spoon and fork. She or he will most likely look for their favorite food (often sweets) and she or he may require the same food for several days in a row. Children like to help in the kitchen and to play cooking. Teach your child from an early age to eat at the table, to chew every bite, and never to rush or talk while the bite is in their mouth. If your toddler early on grows into enjoying eating with the rest of the family, your child will learn that meals are both a time for socializing and pleasant family moments.  

Be an example to your child! Toddlers look at and adopt the habits of their parents and family, regardless of what we tell and advise them. Taking care of a healthy diet for children is also an opportunity for the family to reconsider their eating habits and make some positive changes. It is easier to follow small steps and incorporate them into our daily habits. You may be surprised how small changes can lead to great progress in your family’s health.