At this stage, children become more active, and their bodies and brains are developing rapidly. It’s important to provide them with the right nutrients for energy and growth while also setting healthy eating patterns.
Caloric and Nutritional Needs
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Calories: Children aged 3-5 years typically need between 1,000 and 1,400 calories per day, depending on activity levels.
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Macronutrients: Focus on a balanced diet that includes:
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Carbohydrates: Whole grains (brown rice, oats, whole wheat pasta), fruits, and vegetables for energy.
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Proteins: Lean meats, poultry, fish, eggs, beans, and lentils for growth and muscle development.
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Fats: Healthy fats like avocados, nuts, and seeds, along with olive oil and butter.
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Key Nutrients
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Iron: Continue providing iron-rich foods like fortified cereals, meat, and beans to support growing blood and energy levels.
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Calcium: Provide dairy products (milk, yogurt, cheese) or calcium-fortified alternatives (almond milk, soy milk) for bone health.
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Vitamin D: Ensure adequate Vitamin D through fortified milk, fatty fish (like salmon), and exposure to sunlight.
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Fiber: Offer fiber-rich foods like fruits, vegetables, whole grains, and beans to support digestion.
Healthy Habits
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Mealtime Structure: Create regular meal and snack times. Serve meals in a calm environment to encourage healthy eating habits.
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Portion Control: Avoid overeating or offering too many processed foods. Smaller portions are ideal, as children’s appetites may vary.
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