Preschooler Nutrition Basics

Preschoolers have specific nutrient needs. Learn the basics about preschooler nutrition to better plan meals and snacks. Or use this resource page to answer common nutrition questions - how much protein does my preschooler need? What about sugar? Is my preschooler getting enough calcium?

The Food Guide Pyramid for Preschoolers. A helpful food plan for preschoolers. Don't feel your preschooler needs to meet these goals each and every day. Use it as a reference guide for creating meals and snacks and planning what to eat next. Only toast for breakfast? Make up for the lack of variety during this meal by adding extra fruits and veggies, proteins, and dairy products to meals and snacks later in the day.

Preschooler Vitamin and Mineral Requirements. For most nutrients, preschoolers need only a fraction of the amount needed by older children and adults. Download this chart of common vitamins and minerals and how much your preschooler needs each day. A great refrigerator reference!

Preschooler Calorie Needs. Preschoolers need more calories than you might expect. They are growing and developing! Calorie needs are based on body size and weight. This helpful list shows you calorie needs for various ages of preschoolers of a typical body size.

Protein. Preschoolers need about 13-19 grams of protein a day for proper growth and development - about the amount found in two 8 oz glasses of low-fat milk, 2 oz of cooked chicken, or 1/2 cup of tofu. Preschoolers who eat a variety of foods and get enough calories are likely to get enough protein. Protein requirements are also closely related to body size (0.95 grams/kg body weight/day for 2- and 3-years-olds; 1.1 grams/kg body weight/day for 4- and 5-year-olds.)

Carbohydrate. The RDA for carbohydrate is 130 grams per day for adults and children. You'll find carbohydrate in cereal, grains, bread, fruit, vegetables, and sugar-sweetened foods. Since it is found in so many foods, it is normal for most people to eat more carbohydrate than the RDA.

Fiber. Preschoolers don't get enough fiber. The recommended amount is 19 grams for 2- and 3-year-olds and 25 grams for 4- and 5-years-olds. Good fiber foods for preschoolers are whole grains, fruits, and vegetables.

Sugar. There is no specific recommendation for a healthy amount of total sugar in a preschooler's diet. But most experts agree that 'added sugars,' those sugars added during processing and not naturally found in a food, should be limited. Find out how much sugar is the limit for your preschooler.

References:

U.S. Department of Agriculture. www.MyPyramid.gov

Dietary Reference Intakes, Institute of Medicine, Food and Nutrition Board, http://www.iom.edu/CMS/3788/4574.aspx

by Kati Chevaux

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