Promoting healthy eating habits and a healthy lifestyle from a young age is very important. If good eating habits are establish right off the bat they will most likely stick with them into adulthood. Eating the right amount and types of food will give children the nutrients they need to grow. The recommended servings based on Canada’s Guide are as follows:

  • Children aged 2 to 3:
    • 4 servings of fruits and vegetables
    • 3 servings of grain products
    • 2 servings of dairy products
    • 1 serving of protein
  • Children aged 4 to 8:
    • 5 servings of fruits and vegetables
    • 4 servings of grain products
    • 2 servings of dairy products
    • 1 serving of protein
  • Children aged 9 to 13:
    • 6 servings of fruits and vegetables
    • 6 servings of grains
    • 3-4 servings of dairy products
    • 1-2 servings of protein

 

Getting your child to eat can be a challenge but by following these simple tips you will insure your child is getting all the nutrients they need to be healthy.

  • Serve small nutritious meals and snack throughout the day
    • Preschoolers and young children have smaller stomachs but still need to get the same amount of food, spreading the food out in the day in smaller portions will help to get them everything they need
  • Offer a variety of food
    • Offer many different foods from the various food groups
  • Do not restrict nutritious foods because of their fat contents
    • Good fats are needed in our diet so include foods such as 2% milk, peanut butter and avocado in your child’s diet
  • Satisfy their thirst with water
    • Encourage your child to drink water to quench their thirst and replenish their bodily fluid when their thirsty instead of giving them juice
  • Respect when your child says they’re full
    • Young children can figure out how much food they need and are able to adjust their intake throughout the day as they see fitting
    • This is why some children eat more at one meal than others do
  • Be a good role model
    • Be a role model for your children for healthy eating and a healthy lifestyle
    • Have meals together as a family as often as possible
    • If your child sees you eating vegetable they will be more willing and likely to eat them as well
  • Be patient
    • Children tend to reject unfamiliar food the first time they taste or see tit but try offering it again at a later time
    • The more children are exposed to new food, the more likely they are to accept it
  • Organize activities for your children
    • Young children rely on their parents to provide with opportunities for physical activities
    • Good ways to get out and enjoy the fresh are biking, walking, dancing or playing tag

 

Try to find fun recipes your children that incorporate all the food groups while tasting good. Recipes that are children friendly will further promote healthy eating as your children can help you prepare meals.

 

Ham and Apple Grilled Cheese Sandwich

 

Ingredients

Butter
2 slices of your favorite sandwich bread
2 pieces thinly sliced Swiss cheese
2 pieces of thinly sliced deli ham
2 very thinly sliced pieces of apple, such as Granny Smith, Jonathan, or Macintosh

Directions

Butter the bread, and place the first piece, butter side down, on a large skillet set over medium low heat. Put one piece of cheese down, followed by the ham, the apple slices, and the other slice of cheese. Top with bread. Cook slowly to allow the cheese to melt and the butter to turn golden brown.