According to the American Dietetic Association children should eat 6-11 servings of grains (bread, pasta, rice, cereal), 3-5 servings of vegetables (about 1/2 cup is a serving for a child), 2-4 servings of fruit (again, about 1/2 cup), 2-3 servings of meat, poultry, fish or dried beans, and 2-3 dairy servings every day.
However, experts agree that children will eat when they are hungry and shouldn’t be forced to eat. Give children small portions which won’t overwhelm them, and remind them that they can always have more.
Snacks between meals should be nutritious (fruits, vegetables, cheese, bread, crackers, yogurt, or juice).
Keep fruits and vegetables at children’s eye level in the refrigerator or in a bowl on the table so they will be able to take them easily when they are hungry. Blend juice, chopped fruit and yogurt in the blender for a quick and delicious fruit smoothie. Add a touch of honey to sweeten.
Involving children in meal planning, grocery shopping and food preparation can help them to become more interested in what they eat. Have them cut out pictures from grocery store flyers to make a picture shopping list, and then they can help find the items in the store. Help them to choose foods in each of the five food groups listed above. Serve food in a pretend restaurant with homemade placemats and menus, or create your own grocery store with empty boxes or cans (if you plan on using cans, open from the bottom and then check for sharp edges).
Many children need to eat more often than three times per day. If a child becomes cranky or irritable, it may be time for a snack. Sugary foods make many children excitable.
Food safety:
• to avoid choking, never offer food unless the child is sitting upright.
• toddlers are just learning to chew – celery, carrots, grapes, apples, and hot dogs must all be cut up, peanut butter should be spread thinly on bread or a cracker, and children under four should not eat raisins, hard candy, nuts or popcorn, as they are all easy to choke on.
• food storage customs in the United States may be different from those in other countries. Generally, eggs, dairy products and all meats should never be left at room temperature. If meat is frozen, it should be defrosted in the refrigerator or in the microwave, not on the counter. All cutting boards and knives should be well washed after preparing chicken. Fruit will ripen at room temperature, but if it is already ripe, it will keep better in the refrigerator. The one exception is bananas – the refrigerator will turn them black.
• before opening a can, rinse the lid so the dirt from the outside of the can doesn’t get into the food.
Remember, adults should set a good example with the food they eat, and where and how they eat it.
