Young children need a variety of foods, from the same food groups as adults, but the serving sizes should be two-thirds or less of the adult serving size.

Think of it this way: allow 1 tablespoon per year of age. For example, a serving of carrots for a 2-year old would be 2 tablespoons, and a 3-year old would get 3 tablespoons of applesauce. Similarly, a 4-year-old would get 4 tablespoons of ground beef.

Toddlers and preschoolers may sometimes become picky eaters, but they can also be adventurous eaters! Be a good example of choosing healthy choices, and comment about how yummy and fun various products are. Don’t turn dinnertime into a power struggle, so it’s important not to over-do the enthusiasm or the structure. Instead:

• Model a balanced diet by eating healthy foods and limiting sweets, salty snacks and soft drinks. What applies to children also applies to adults!
• Keep regular mealtimes to prevent your child from relying on erratic snacks to satisfy hunger.
• Eat together as a family, focusing on conversation instead of the television.
• No toys at the table!
• Keep spices minimal in foods. Overly strong flavor can be hard for toddlers to enjoy. The same goes for lots of butter, sugar and salt, too.
• Keep healthy foods available for children: have fruit ready to eat in the refrigerator, in small containers.
• Make whole grain bread the only type you serve.
• Limit fast foods by having healthy meals ready to fix at home.
• Encourage children to drink water instead of soda and other drinks.
• Remember: if it’s not in the house, it’s easier to avoid!

Published 08/15/08