Feeding Children (2-12 Years)
As children grow from toddlers into teenagers, their nutrient needs change. Below are some helpful tips to ensure your child is growing well and developing a healthy relationship with food.
- Children learn eating habits by watching and imitating their family members. Be a role model for healthy eating by shopping for, cooking and eating nutritious foods. Teach your kids about food and nutrition by getting them involved with cooking and grocery shopping. See unlockfood.ca for ideas on how to get kids involved in cooking at different ages.
- Family members who eat together make healthier food choices! Turn off the television during mealtimes. Eating while distracted can lead to mindless eating and overeating for people of all ages. Make mealtimes enjoyable by sharing food and conversation. For more information on family meals click here.
- How much food does a child need? Smaller stomachs mean eating smaller portions more often throughout the day. Serve regular meals and snacks every 2-3 hours and let children decide how much food to eat at these times. Do not pressure to eat more or less than they feel like they need. Check out this link on the Division of Responsibility in Feeding. Children come in all different shapes and sizes. Your primary care team will track your child’s growth to ensure they are growing well. For more information, see this handout from Dietitians of Canada, “Is My Child Growing Well?”
- In addition to healthy eating, children benefit from being active; they need at least one hour of physical activity every day. For information on recommended activity for children see the Canadian 24-Hour Movement Guidelines.
- Picky eater? Most young children go through a phase of selective eating when they are exposed to new foods. If you struggle with a selective eater or you feel your child eats too little or too much, check out these tips from Ellyn Satter. Kids who eat breakfast learn better. Balanced breakfasts include at least 3 different food groups. Check out how to Make A Balanced Breakfast in Your Home.
- Choose water most often to quench thirst. Milk or milk alternatives are also appropriate beverages for kids. They need about 2-3 cups per day. Juices and soft drinks should be limited because of their high sugar content (no more than ½ cup or 4 oz of fruit juice perday). Try fresh fruit instead of juices as they provide more fibre and less sugar.
- Are you running out of ideas for school lunches? See this article for Quick and Easy Lunch Ideas