Feeding Children (2-12 Years)
As children grow from toddlers into teenagers, their nutrient needs change. Follow the tips below to ensure your child is learning about good nutrition and getting the nutrients they need to grow up healthy!
- Children learn eating habits by watching and imitating their family members. Be a role model of 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 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 healthy food and conversation. For more information on family meals click here.
- 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?"
- Children benefit from being active; they need at least one hour of physical activity every day. For information on recommended activity see the Canadian 24-Hour Movement Guidelines.
- Picky eater? Children may experience a phase of selective eating. But picky eating should not continue for extended periods of time. Click here for Ellyn Satter's article Picky Eating: Born or Made?
- 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 healthy beverages- kids 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/day). Try fresh fruit instead of juices-fresh fruits give more nutrition than juice.
How much food does a child need? Smaller stomachs mean smaller portions more often. 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.
