Nutrition FAQ

Feeding Children

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• 1. Which foods should kids eat to be healthy?

  Canada's Food Guide is a great resource for planning healthful meals and snacks for kids of all ages. In a nutshell, the Food Guide recommends the following servings each day:

  Age (years)	Vegetables and Fruit	Grain Products	Milk and Alternatives	Meat and Alternatives
  2-3	4	3	2	1
  4-8	5	4	2	1
  9-13	6	6	3-4	1-2

   

  How can we make eating these foods easy in practice? For meals just "aim for four" - include a choice from each food group in every meal to help get the number of servings needed from each of the four food groups. Some examples:

  • Egg sandwich with whole-wheat bread, shredded cheese and 100% fruit juice
  • Whole-grain pita wedges, hummus, chopped vegetables and yogurt
  • Meatloaf, salad, rice and milk
  • Veggie wrap, a handful of nuts and a yogurt drink

  Order a copy of the Menu Planner for more ideas.

  For snacks just "aim for two"- offer foods from at least two of the four food groups at snack time. Think one food and one beverage. Some examples:

  • Chocolate milk and a banana
  • Crackers, cheese and water
  • Hummus, veggie sticks and 100% juice
  • Leftover pizza and milk

  See Facts on Snacks for more ideas.

  Since children and youth tend to fall short of meeting their recommendations for Vegetables and Fruit and Milk and Alternatives, try to place special emphasis on these two areas.

• 2. I've heard breakfast is the most important meal of the day. Is that true?

  Well, yes - Mom was right! Breakfast is key to getting a jump on the day after a long night's sleep. Not only does breakfast replenish dwindling energy stores, but it also helps children to be more alert and better able to concentrate - which is great for teachers and parents!

  Research shows that breakfasts that include sources of protein and fat tend to help kids maintain their energy longer into the day. Such foods include yogurt, cheese, milk, eggs, meats and nuts or nut butters. Aim for choices from all four food groups at breakfast; however, even a quick grab-and-go breakfast of three food groups is better than no breakfast.

  Some great portable breakfast ideas:

  • Cheese strings, a pear and a home-made muffin
  • Granola bar, juice box and yogurt

  See breakfastforlearning.ca for more information.

• 3. How often should children eat?

  It might seem obvious, but like adults, kids should eat when they are hungry and drink when they are thirsty. However, for kids especially, nibbling throughout the day or eating and drinking to cure boredom can be bad for their teeth and their appetites!

  Children under five have small stomachs, so they should have meals and snacks every two to three hours. Older children should pay attention to their feelings of hunger, thirst and fullness to signal when to eat and when to stop. On very hot days or when kids are active, offering plenty of healthy beverages is a good idea.

  See 'Facts on Snacks' for great ideas.

• 4. How do I get kids to eat the foods I serve?

  This is a tricky one - and unfortunately the answer is you can't force kids to eat and shouldn't try; this strategy could backfire in the long run.  Remember how you felt when you were forced to eat your cold peas?  We all have likes and dislikes and they should be respected.

  Children vary in how active they are from day to day and grow at different rates so sometimes they are just not very hungry. At other times they are ravenous and will eat almost anything to satisfy their hunger. With very young children, make sure you offer snacks and meals are on a regular schedule and ensure that children don't nibble all day so that they ARE hungry when it comes time for meals and snacks.

  Bottom line: It is your responsibility to decide what to serve, but it is the child's decision whether to eat and how much to eat.  Even subtle pressure to "encourage" children to eat can backfire. Your best bet is to practise what you preach - make sure you eat or drink what you expect your young charges to eat or drink!

• 5. Does the eating environment matter? If so, what should I consider?

  Yes! A comfortable, pleasant and relaxed eating space can set a positive tone to support healthy eating behaviour.

  • For young children, choose child-friendly serving dishes and utensils to make serving and eating more manageable.
  • Eat with children and model appropriate eating behaviour. Do not use meal times to address negative issues; keep conversations upbeat.
  • A nicely set table with plenty of elbow room can set the right mood.
  • Keep the TV turned off; background music, however, can help conversation flourish.

• 6. How much should children eat?

  Very young children have an incredibly accurate ability to self-select appropriate amounts of food. Unfortunately, the child's environment can override these innate cues. For example, encouraging children to 'finish their plates' or serving very large amounts of food and  using over-sized plates can affect how much food children perceive as an appropriate amount.

  Children of different ages need different amounts, depending on:

  • Age
  • Activity level
  • Body size
  • Metabolism

  Try to have children serve themselves and to learn to listen to their own body's need for food and drink. For preschoolers, aim to offer three meals plus two or three snacks per day.  As long as children of all ages are energetic and they are growing well, they are likely eating and drinking enough.

  For more information, download a free copy of Eat Right Be Active: a guide for parents and caregivers of preschoolers at Eat Right Ontario.

• 7. I worry that picky eaters may not be getting enough nutrients. How can I get my picky eaters to be less picky?

  Don't worry!

  Even if children do not eat perfectly balanced meals every day, it's okay. Stay calm and stay positive! Over time these issues will be resolved, especially if you set a good example.

  How?

  • Make sure you practise what you preach. Choose foods and beverages for yourself that you would expect the children in your care to eat or drink. At the end of the day, your actions speak louder than your words.

  • Offer very young children the chance to touch, smell, and taste lots of different foods from the four food groups often. Do not be discouraged if a child refuses a new food or food experience. It can take many attempts (and time!) before a child accepts a new food.

  • Broaden your picky eater's repertoire using the following tips:
    • Introduce a new food with a familiar food.
    • Involve children in food preparation. They are more likely to taste their own creations.
    • Avoid disguising food. Children may lose trust in you if they find out they have been tricked.
    • Serve a new food when children are surrounded by their peers.
    • Serve small portions.
    • Let children serve themselves.
    • Use conversations, play, gardening, songs and cooking to help kids learn about new foods.

  For more tips and ideas on dealing with picky eaters, visit Eat Right Ontario.

• 8. Is it okay to offer high-fat foods to children?

  Yes. Health Canada advises that as long as children are enjoying a variety of foods from the four food groups, nutritious foods such as nut butters, higher-fat milk and alternatives such as full-fat cheeses and higher-fat yogurt as well as meats are good choices. Children have high energy needs because their bodies are growing quickly, so fat intake is essential to support growth and development.   

  Check out Health Canada's Food Guide for more information.

• 9. Do children need vitamin supplements?

  Healthy children who enjoy a variety of nutritious foods from the four food groups do not usually require vitamin supplements. Children may need supplements if:

  • Their diet is limited because of diagnosed allergies or intolerances or personal, cultural or religious beliefs.
  • They do not include any animal products in their diet (i.e., no milk, cheese, yogurt, fish, poultry, meat or eggs).

  We recommend that you seek the advice of a Registered Dietitian (RD) for personalized advice if children in your care do need to restrict food intake.

  Visit dietitians.ca  to find an RD in your area.