Preschool Snacks to Please
the Most Discriminating Palates

Puzzled over preschool snacks? Confused about nutrition? Mystified by food allergies? Many parents and teachers find themselves befuddled right along with you.

Luckily, the waters are not as murky as we might imagine them to be. Sometimes you just need a little support to guide you through. The Preschool Professor has done the research for you – so just relax and get ready to release your inner Julia Child!

---

Preschool Snack and Meal Nutrition Guidelines

The US Department of Agriculture has been kind enough to develop guidelines that can steer our choices for what to feed those preschoolers.

If you study the chart below from the USDA’s website, you will see that the number of calories your child needs to consume each day varies by gender, age and activity level.

For example, a 3 year old boy who is active 30-60 minutes per day should take in about 1400 calories daily. Take a look and see how many calories your child should be getting…

Now that you know the total number of calories your child needs daily, how do you go about determining how much of each food group they should be consuming to make up that total?

Again, the USDA’s site has set up a convenient feature, a customized MyPyramind Plan. You can input your child’s age and activity level and they will show you a pyramid of the quantities from each food group.

A 4 year old girl who is active 30-60 minutes per day should be eating roughly:
5 ounces of grains
1.5 cups of vegetables
1.5 cups of fruits
2 cups of milk (or cheese or yogurt)
and 4 ounces of meat & beans

These amounts can be broken up into meals and snacks throughout the day.

---

Establishing Good Eating Habits

There are many things you can do to help your child become a healthy eater. Here are just a few:

- Be a good example. Your children are constantly watching you, so if they see you refusing to try new foods, they will likely do the same. If you rarely put vegetables on your own plate, how can you expect them to?
- Have fun with eating. Why not try making a smiley face out of their preschool snacks? Or take turns choosing the menu each night of the week? Healthy snacks for kids don't have to be boring!
- Eat together as a family. This may not be possible every night of the week, but try to eat together as often as you can. Children tend to eat better when they are not alone at the table. This is also when you can work on teaching your child healthy habits and manners.
- Serve reasonable-sized portions. Since your child is smaller than you, they should not be expected to eat the same amounts. Remember to serve them less, so that they are not so overwhelmed by the amount of food on their plates. Some parents even like to use smaller bowls, plates, and utensils to make serving the right size easier.
- Teach children how to stop eating when they feel full. If you teach this important skill, your children will be less likely to become overweight as they age. Refrain from praising an empty plate – children (and adults) should stop eating when they’re full, not when the plate is empty. If you continually see food left on your child’s plate, perhaps learning how to put less on their plates would be another skill for them to master. Also, be careful of offering too many preschool snacks throughout the day - 3 meals and 2 snacks should be sufficient.

---

Raising Non-Picky Eaters

Picky eating is common in the preschool years, although knowing that certainly doesn’t make dealing with it any easier! It is just part of the process that children go through to assert their developing independence. So how do parents cope with this phase? Here are some helpful suggestions.

- Have them help pick out groceries. They may better enjoy eating foods that they have had a hand in choosing. Enlist their help especially with foods like fruits and vegetables.
- Serve only one meal for the family. Instead of giving in to everyone’s demands for something different, make just one meal and let them choose how much they want to eat.
- Include the children in the cooking process. Children love to be a part of everything we do. They will often take pride in a meal or preschool snacks that they have helped create, and be more likely to eat it.
- Offer lots of choices. When shopping, be sure to get a variety of foods from each food group. Then when it’s time for meal-making, you can ask your child, “Would you like to have green beans or carrots with dinner tonight?” Make sure both choices are satisfactory to you.
- Be a good role model. When children see you trying new foods, they are more likely to follow your example.
- Be patient. It may take 10-12 times before a child accepts a new food. Give them plenty of opportunities and praise them when they do try a different food.

Of course, if you are concerned about your child’s eating habits, or they are not growing or developing as you would expect, consult with your child’s doctor.

---

Preschool Snack and Meal Helpers

You may be thinking that involving your child in meal or preschool snack preparation is more hassle than beneficial. However, research has shown that children who help in the kitchen increase their confidence, are more likely to try and enjoy more foods, have more opportunities to practice early math and science skills, work on developing coordination, feel a part of the family, and start to learn responsibility.

So what are some appropriate jobs that preschoolers can handle in the kitchen? Here are a few ideas:
- Wipe the table
- Snap green beans
- Set the table
- Measure dry ingredients
- Stir batter
- Add ingredients
- Name and count foods
- Assemble pizzas, sandwiches, etc.

The list could go on and on – just use your imagination and see how much your child can do!

Jump to Healthy Snacks for Kids

Return from Preschool Snacks to Home