What do I do about my 2.5 yr old who refuses to eat any vegetables? --Esther K.
How can I get my kids to try new foods? What should a preschoolers plate consist of? How much water should 3-5 year should drink? --Phyllis G.
Dear Esther and Phyllis,
I appreciate your questions regarding feeding toddlers and preschoolers. My answer for both of you stems from the Division of Responsibility* by Ellyn Satter. It you follow these guidelines your child will learn to eat a wide variety of foods, including vegetables.
Parent's feeding jobs:
- Choose and prepare the food
- Provide regular meals and snacks
- Make eating times pleasant
- Show children what they have to learn about food and mealtime behavior
- Be considerate of children's food experience without catering to likes and dislikes
- Not let children have food or beverages (except water) between meal and snack time.
- Let children grow up to get bodies that are right for them.
Children's eating jobs:
- Children will eat
- They will eat the amount they need
- They will learn to eat the food their parents eat
- They will grow predictable
- They will learn to behave at mealtime
As for what a pre-schooler's plate should consist of, www.choosemyplate.gov provides a visual model. Remember to use these portions as a guideline. Your child will decide to eat or not and how much to eat.
Here are some ideas for each meal:
Breakfast should consist of 3 or the 4 sections of the plate. For example:
- 1/2 cup oatmeal
- 1/2 large banana
- 1 cup skim or 1% milk
- 1 slice of whole wheat toast
- 1 scrambled egg
- 1/2 cup mixed berries
Lunch and Dinner
- Protein 2-3 oz
- Bread/Starch 1/2 cup or 1 slice
- Vegetables 1/2 cup cooked or 1 cup raw
- Fruit 1/2 cup or 1 small fresh piece of fruit
- Milk or yogurt 1 cup
I use the site www.eatright.org for ideas for kid-friendly recipes for children of all ages, from babies through teens. Try this recipe for Pretzel Chicken with Honey Mustard Sauce, or visit the site for more recipes to inspire you as you create your child's plate!
Finally, regarding Phyllis G's question about water intake, there are no specific guidelines. Children should drink enough water to be satisfied. In general, preschoolers should be given water when they are thirsty. Milk should be limited to 2 cups (8 oz) per day and juice should be limited to 6 oz per day but water does not need to be limited.
Stephanie Jones Stephanie Jones has been a Registered Dietitian for more than 25 years. She has a masters degree and is a board certified specialist in Sports Dietetics. She offers individual nutritional services and classes for children, teens and adults at Eastside Nutrition. Visit www.eastsidenutrition.com for more information. Eastside Nutrition is a valued East Tucson Macaroni Kid sponsor.
*Division of Responsibility Model reprinted with permission from www.ellynsatterinstitute.org
