A healthy diet for a preschooler

Healthy and balanced meals are a key element of our lives. Every person needs the right amount of vitamins and minerals, protein and water. This becomes an even greater priority when we think about small, preschool-age children. It turns out that nutritional deficiencies worsen well-being and weaken cognitive processes, memory, concentration and attention. It is therefore necessary to pay attention to this aspect and ensure that the child’s development is supported by using an appropriate diet. How can this be done?

Of course, it is crucial to ensure that your child eats meals at regular intervals. However, the most important thing is breakfast and it is necessary to develop the habit of eating it every day in children. Hydration of the body often becomes a problem. Children do not want to drink or drink only small amounts of water. You should be aware that a preschool-age child’s body consists of 60% water, so each preschooler should drink at least 4 glasses of water. The demand for drinks depends on many factors and increases with increasing temperature or increased physical activity.

But what should definitely be included in a child’s diet?

1) Fruits and vegetables that become a source of vitamins and minerals. They can be eaten as snacks between meals or as meals.
2) Cereal products: here it is necessary to ensure that the child eats whole grain products, e.g. bread and wholemeal flour, graham, groats, brown rice. It is also worth encouraging children to eat cereal flakes (rye, oat, barley). They have a very positive effect on the functioning of the brain and heart and contribute to improving metabolism.
3) Milk and dairy products – they are a source of calcium and contribute to improving blood clotting, improving the functioning of the muscular, nervous and hormonal systems. It is noted that if children do not want to consume dairy products, it is worth adding them to soups, salads or cocktails.
4) Lean meat (e.g. chicken, turkey, pork tenderloin, pork loin) – you should also remember to avoid processed meat products.
5) Fish – they are a source of polyunsaturated omega-3 acids, which have a positive effect on the eyesight and nervous system.
6) Chicken eggs – they provide the body with high-quality protein, which is 100% used by the body. The yolk contains vitamins A and D and iron.
7) Pulse seeds.
8) Nuts.

However, not everything is worth consuming. It is noted that children should not drink too much fruit juices because they contain simple sugars. They may lead to flatulence, diarrhea or abdominal pain. It is also worth limiting the amount of salt and other spices added to meals.

Of course, it is not always possible to include all these things in your child’s daily diet. However, it is worth paying attention to this and ensuring that the child has access to various products. Eating habits that are developed in childhood remain with a person also in adulthood. A properly balanced diet not only contributes to better well-being, but also becomes an investment in the child’s healthy future.

Justyna Kapuścińska-Kozakiewicz