FOOD FOR "ME TOO": THE PRESCHOOLER

Carol Hans, R.D., Ph.D.
Extension Nutritionist
Iowa State University Extension

Nicholas Fradgley
Extension Assistant
Iowa State University

Elisabeth Schafer
Professor, Human Nutrition
Extension; Food Science and Human Nutrition
Iowa State University

Copyright/Access Information

OFF TO A GOOD START

A parent's job is to encourage a child to eat a wide variety of nutritious foods in appropriate amounts. This guidance is not always easy but can be very rewarding as a child grows and develops into a healthy adult. What and how you feed your toddler can make a tremendous difference.

Good nutrition is necessary for body growth, for maintaining or restoring health, and for the brain's and nervous system's growth and functioning. Good nutrition helps a child learn, concentrate, and play and work with others. A poorly nourished child may be restless, irritable, or more withdrawn than a well-nourished child.

Food habits are among the most important things a child learns. A person's day-in and day-out food habits have a lifelong effect on health and well-being and often are very difficult to change - as anyone with a weight problem knows. For example, poor nutrition over a long period of time appears to be an important factor in causing or complicating such health problems as diabetes and heart disease. It may delay recovery from an acute illness with diarrhea or high fever, an injury, or surgery.

Studies show that the kind of food parents and others provide for a child is the single most important influence on what a child learns to eat. Children most likely will learn to eat a good diet if parents - both father and mother - eat a nutritious diet themselves. This is a vital key to success. Children watch others closely and are great imitators. If you do not have good food habits, chances are your children won't either. Now is a good time to examine your own attitudes toward food and the kind of messages you are sending. If you, by your attitude and actions, prize the chocolate cake more highly than the rest of the meal, you cannot counteract this message by telling the child that "Carrots are good for you" or "make you see in the dark." A child can see through your words!

Other adults and children with whom a child eats also are important influences. Often a preschooler will eat foods at a day care center that he or she won't eat at home - especially if a parent has said in the child's presence, "Randy just won't eat spinach even though the rest of us do." Calling attention to refusals reinforces the behavior.

Your child will develop good food habits if you provide a nutritious and varied diet in a pleasant, relaxed setting.

MEALTIME ATMOSPHERE

When your child joins the rest of the family at mealtime, he or she learns about the social aspects of food - the sharing of food and pleasant talk of the day's activities. You will need to make allowances for a child's spills and eating style; gradually your child will follow your example at the table. On days when a child is tired or cranky or too hungry to wait for mealtime, it may be best to feed the child early. Give him or her meals separately, or provide a small nutritious snack such as a whole wheat cracker or a piece of fruit until the meal is ready.

Neither being too anxious nor ignoring what your child eats builds good food habits. Avoid "force-feeding" a child by coaxing, cajoling, or giving rewards for eating. Children can learn at a very early age to control their parents by refusing to eat. If your child refuses to eat or dawdles over a meal longer than a half hour or so, remove the plate without comment and limit or omit between-meal snacks. Do not call attention to your action as if you were punishing the child. A child may sometimes be too tired to eat, may be coming down with an illness, or simply not have an appetite that day.

When poor appetite persists, the child should be given a medical examination, including a height and weight recheck, plus a diet history. Consultation with a dietitian may be recommended.

APPETITE UPS AND DOWNS

Many parents become concerned about their child's eating habits during the 1- to 5-year-old period. Children will become fussy eaters, learn to say "No," go on food jags, spill food, and develop many other antics that cause dismay in adults.

Nearly all children go though similar stages of development. Knowing about these stages can make it easier because parents learn "this too will pass." Of course, no two children are alike, and there are many differences between children even in the same family. However, certain patterns have been noted. One is that a child swings in behavior every 6 months or so from well-balanced to unstable and difficult. Physical growth patterns also vary. A child will grow emotionally and physically faster at one time than at another.

The age-related observations listed under "Common Eating Patterns" (below) may or may not describe your child's exact pattern. Children vary greatly from one another, as well as individually from one age to another.

Despite these differences, however, some common generalizations can be made.

• Children like a fairly dependable daily routine, and that includes mealtime.
  
• Most children, because of limited capacity, want to eat more often than three times a day.
  
• Snacks are an important part of a child's food intake and should be small, nutritious meals. Far too many children are being given foods and drinks with a limited variety of nutrients and total food value. Many cookies, cakes, cereals, snacks, candies, and fruit-flavored drinks are unsuitable for children and should be served only occasionally.
  
• Even though all children like sweet food, adults should discourage frequent eating of highly sugared foods.
  
• Children are often sensitive to food temperature and texture. Most do not like very hot or very cold foods; many dislike lumpy or stringy foods. However, children should be given a chance to try them, so they gradually will learn to accept lumpy textures.
  
• Colorful foods, arranged in unusual shapes and designs, appeal to children. As a special treat, make faces or other designs on open-face sandwiches, milk puddings, or fruit salads.
  
• Avoid overcooking vegetables. Many children prefer raw, rather than cooked, vegetables. Raw fruits and vegetables should be washed well before serving. Children also prefer moist rather than dry meats.
  
• Many children enjoy having their own special plate and bowl plus smaller utensils. The smaller dishes can help parents remember to serve smaller portions. It's better to let a child ask for "seconds" rather than feel overwhelmed by a large plate of food that he or she is expected to eat.

A WORD OF CAUTION: Children under school age can choke easily on some foods, including nuts, popcorn, pits or seeds from fruit, and pieces of raw vegetables, such as carrots. You may wish to avoid serving these foods, or watch your toddler carefully when he or she eats foods that may cause choking. Grating or finely chopping some of these foods may reduce the risk of choking. Always remove gristle from meat.

COMMON EATING PATTERNS

These descriptions illustrate how a child's normal changes and growth patterns affect eating habits. These swings in behavior and growth rate can explain many of the difficulties parents experience during development of eating patterns.

1 TO 2 YEARS

• Appetite drops as growth slows down.
• Learns to drink from cup, usually is weaned.
• May cut back to about 2 cups of milk daily.
• Learns to bring food to mouth with spoon.
• Likes to feed self but will likely need some help.
• Copies others and will eat many family foods.
• Is cutting teeth and may have difficulty chewing.
• Has acute taste buds and can detect slight differences in foods.
• Is developing likes and dislikes; likes sweet foods.
• Likes to touch and play with food: responds to food texture.
• Learns to say "No" and becomes more independent.

2 TO 3 YEARS

• Much improved muscle control; can use spoon and fork easily.
• Desserts and sweets often desired and asked for.
• Will be willing to wait a little for requests to be filled.
• Usually will eat vegetables raw but may refuse salads.
• Green vegetables become more acceptable.
• Can make simple either/or food choices: "Would you like a peach or pear?"

4 TO 5 YEARS

• May return to food jags or go on food "strikes."
• Is influenced by others: other children, television ads, teachers, etc.
• Likes plain cooking and foods separated on the plate.
• Dislikes most mixed food dishes and gravies.
• By age 5, often has fewer demands and will accept food available.
• Appetite is gradually increasing.

NUTRITION AND HOW WE LIVE

Many parents have observed that children are strongly influenced by what they see and hear on television. They will ask for the heavily sugared products that are predominant in advertising directed towards children. Young children believe what they see and hear on television. They do not distinguish between advertising, entertainment, and factual information. Parents usually find it very difficult to counteract advertisements that appeal to a child's natural desire for sweets and the natural desire to have fun and enjoy the products promoted.

Another growing concern is the nutritional effect of frequent eating at fast-food restaurants. Although many restaurants offer complete menus with well-balanced meals, these often are not the type of restaurants - or meals - chosen. The more frequently a child eats out, the more important it is that the choices be well-balanced, nutritious ones. Similarly," quick" meals at home also can be poorly balanced, with too many calories and too few nutrients, resulting in a poorly nourished child and health problems in later years.

More and more children are being cared for regularly by babysitters and day care providers. Many of these family assistants do an excellent job of providing a nutritious diet for children. Others may not be as skilled or interested. Parents will want to visit with child care providers about their child's food intake just as they do about other aspects of the child's growth and development. Working together, they can ensure that the child's food needs are met and that good food habits are promoted.


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TABLE 1: SERVING SIZES FOR CHILDREN

* The number and size of servings may vary according to the age, size, and activity of the child, but it is important that the child receives the equivalent of two cups of milk a day.

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FOOD PROGRAMS

Many families need help in buying enough nutritious food. Often the mother and the youngest members of the family are the poorest fed. A number of federal food programs have been created to help families meet their food needs.

Families that have difficulty buying enough food or feeding their children well may be eligible for WIC, a program of supplemental food for Women, Infants, and Children. Food stamps and free or reduced-price school lunch and breakfast programs are other ways to assure a good diet for families. Contact your school, county department of human services office, or county health office to learn what is available in your community.

SAMPLE MENUS

In each of the sample menus below, a child will receive the daily recommended number of servings for the major food groups listed in the table above.


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TABLE 2: SAMPLE MENUS

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SAMPLE MENU FOR 4 EATING TIMES PER DAY

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MORNING

FRUIT GROUP: Banana, 1/2 medium
BREAD GROUP: Ready-to-eat cereal flakes, 1/2 ounce
BREAD GROUP: Toast, 1/2 slice
MILK GROUP: Milk, 3/4 cup
FATS AND SWEETS: Margarine and jam


LUNCH

MEATS AND BREADS: Peanut butter sandwich
VEGETABLE GROUP: Grated carrots with raisins, 1/4 cup
FRUIT GROUP: 1/2 medium orange
MILK GROUP: Milk, 3/4 cup
FATS AND SWEETS: Jelly (on sandwich)


MID-AFTERNOON

VEGETABLE GROUP: Chopped tomato, 1/4 cup
BREAD GROUP: Whole wheat crackers (2)
BEVERAGE: Water, Milk, or Fruit juice


SUPPER

MEAT GROUP: Chicken leg
BREAD GROUP: Rice (1/2 cup)
VEGETABLE GROUP: Broccoli, 1 stalk
MILK GROUP: Milk, 1/2 cup Tapioca pudding and peach slices*

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*Fruit, Milk, and/or Bread Groups can be used for a nutritious dessert.


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SAMPLE MENU FOR 5 EATING TIMES PER DAY

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BREAKFAST

FRUIT GROUP: Orange juice, 1/2 cup
MEAT GROUP: 1 Egg (scrambled)
BREAD GROUP: Toast, 1/2 slice
FATS AND SWEETS: Margarine
MILK GROUP: Milk, 1/2 cup


MID-MORNING

BREAD GROUP: Graham cracker, 2 squares
MILK GROUP: Milk, 1/2 cup


NOON

MEAT GROUP: Ground beef balls with tomato and
BREAD GROUP: macaroni, 3/4 cup
VEGETABLE GROUP: Peas, 1/4 cup
FRUIT GROUP: Pear, 1/2 sliced
MILK GROUP: Milk, 1/2 cup


MID-AFTERNOON

VEGETABLE GROUP: Tomato soup, 1/2 cup
BREAD GROUP: Breadstick
Water


SUPPER

MEAT GROUP: Baked fish, 1 1/2 ounces**
VEGETABLE GROUP: Potato, 1/2 medium
BREAD GROUP: Cornbread, 1 small piece
FATS AND SWEETS: Margarine
FRUIT GROUP: Apple, 1/2 sliced
MILK GROUP: Milk, 1/2 cup

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**For a 1- to 2-year-old, use one ounce.

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FOR MORE INFORMATION

*Altering Recipes*' NCR 473
*Choosing Foods for Good Health*, NCR 472

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