Feeding a 3-year-old child is a major concern for many parents. Indeed, after the period of liquid meals and purees, the child enters a phase where he discovers new foods, textures and flavors. But with this phase also come worries: is my child eating enough? Are he consuming the right nutrients to grow well? In this article, we will cover everything you need to know about3 year old child food and how to make sure your child gets everything they need to grow up healthy.
Nutrition for 3 year olds – Adequate amount of calories
A 3-year-old child needs about 1,000 to 1,400 calories per day, depending on their activity level, height, and weight. These needs are much lower than those of an adult: as a reminder, women need about 2,000 calories per day and men about 2,500. But what does this mean in concrete terms for the nutrition of 3-year-old children?
Basic nutritional needs
The bottom line is that your child is active, growing well, gaining weight at an appropriate rate, doesn't get sick often, and eats a variety of foods from the four main food groups: fruits and vegetables, carbohydrates, dairy, and protein. You don't need to worry about making every meal perfect or making sure your child always finishes his or her plate. Just like adults, children's appetites can vary from day to day, so it's better to focus on what your child eats over the course of a week rather than on a specific meal.
Nutrition for children aged 3 – Essential food groups:
Fruits and vegetables
Introducing a variety of fruits and vegetables from an early age is essential. Frozen or canned vegetables and fruits are just as good as fresh produce. Try to include vegetables in every meal, even if your child doesn't always eat them. The key is to keep offering them regularly. One tip is to present them in different forms, such as pureed, chopped or mixed into other dishes to make them more appetizing.
Carbohydrates
Carbohydrate-rich foods such as cereals, rice, pasta and potatoes are an important part of a 3-year-old child's diet. These foods provide the energy needed to support their growth and development. It is recommended to focus on whole carbohydrates, but for children under 2 years old, more refined versions can be opted for to aid digestion. From the age of 3, you can gradually introduce whole foods, while making sure to vary the sources to avoid monotony.
Dairy products
Dairy products are an essential source of calcium, which is needed for the formation of bones and teeth. A 3-year-old child should consume around 350ml of milk per day or the equivalent in dairy products such as cheese or yoghurt. Whole milk is recommended until the age of 2, after which you can switch to semi-skimmed milk if your child is growing normally and meeting their growth targets. Milk alternatives, such as soya, almond or oat drinks, can be introduced from the age of 1, provided they are fortified with calcium.
Proteins
Protein plays a crucial role in muscle development and growth. A 3-year-old child should consume 1 to 2 servings of protein per day. This protein can come from meat, fish, eggs, legumes, and soy products. It is also important to note that children who are vegetarian or do not eat meat or fish need iron from other sources to prevent anemia. Fortified cereals, dark green vegetables, and lentils are great alternatives.
Elements to avoid in the diet of a 3-year-old child
Sugar
Sugar is the number one enemy of teeth and overall health. Excessive sugar consumption can lead to tooth decay and other health problems. So, it is best to avoid sweets, sugary drinks, biscuits and fruit juices. If you give your child dried fruits, preferably offer them during meals to minimise the impact on teeth. Also encourage the habit of drinking water and limit sugary drinks to special occasions.
Salt
Young children do not need added salt in their diet. High salt intake from a young age can lead to health problems later in life, such as high blood pressure. Avoid adding salt to their meals and be wary of processed foods, which are often high in salt. Opt for home-cooked meals, where you control the amount of salt added.
Fats
Fats play an important role in brain development and provide a concentrated source of energy. However, choosing the right fats is essential. Up until age 2, children need fat to develop properly, but after this age, you can start to gradually reduce saturated fats, such as those found in fatty meats and full-fat dairy products. Opt for healthier fats like those found in oily fish, olive oil, and nuts.
Diversifying meals for a balanced diet
To ensure your child has a balanced diet, vary meals as much as possible. Introducing new foods can be challenging, but it is crucial to avoid monotony and ensure a complete nutrient intake. Let your child participate in meal preparation, which can motivate him to try new flavors. For example, offer to choose between two vegetables for dinner or help you prepare a colorful salad.
Encourage healthy eating from an early age
It is essential to encourage good eating habits from a young age. These habits will influence your child's relationship with food throughout their life. In France, many initiatives are in place to promote healthy eating among young children, such as nutrition education programs in nursery schools. Take advantage of this to teach your child the basics of healthy eating, because some foods are good for them and others less so.
Conclusion
L'3 year old child food is a crucial topic for ensuring your child's growth and well-being. By following these tips, you can be sure to provide him with a balanced diet that is adapted to his needs. Remember that every child is unique and his needs may vary. Pay attention to his hunger and satiety signals, and do not hesitate to consult a pediatrician or nutritionist if you have specific concerns.
If you live in France, you can read about:
The Awakening artistic and cultural young children.
Our special Advent calendar:
You can also consult our advent calendar special designed especially for new mothers.
