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The Recommended Daily Nutritional Needs for Pre- Schoolers 2 to 5 years of age

The Recommended Daily Nutritional Needs for Pre- Schoolers 2 to 5 years of age. By: Justine O’Hern. The 5 Basic Food Groups. Grains Vegetables Fruit Dairy Protein. Keep in Mind. The daily nutritional recommendation scale is a range Every child is different Some are bigger or smaller

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The Recommended Daily Nutritional Needs for Pre- Schoolers 2 to 5 years of age

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  1. The Recommended Daily Nutritional Needs for Pre-Schoolers2 to 5 years of age By: Justine O’Hern

  2. The 5 Basic Food Groups • Grains • Vegetables • Fruit • Dairy • Protein

  3. Keep in Mind The daily nutritional recommendation scale is a range • Every child is different • Some are bigger or smaller • Some are more active than others • Some are younger some are older • Some may require more or less nutritents (Chevaux)

  4. Grains Consume 3 to 5oz daily • Rice • Pastas • Breads • Crackers • Pancakes • Cereals (Chevaux)

  5. Serve these to help meet your child’s daily recommendation of grains (equals 1oz of grain) 1 cup of cereal 1 slice of bread 5 whole wheat crackers ½ cup of cooked rice or pasta ¼ of fresh bagel (Chevaux)

  6. Vegetables1 to 1 ½ cups daily • Broccoli • Carrots • Potatoes • Vegetable Juice • Beans • Spinach (Chevaux)

  7. Serve these to help meet your child’s daily recommendation of vegetables 1 cup of cooked beans 2 medium carrots 1 cup of tomato juice 1 potato baked 1 cup of raw or cooked vegetables These items can be served with a low-fat veggie dip or melt low-fat cheese on the vegetables (Chevaux)

  8. Fruits1 to 1 ½ cups daily • Apples • Bananas • Strawberries • Grapes • Plums • Peaches • Kiwis (Chevaux)

  9. Serve these to help meet your child’s daily recommendation of fruits. 1 apple equals a cup 1 banana equals a cup 8 large strawberries 32 grapes 1 cup of 100% fruit juice 2 kiwis (Fresh, frozen, dried, and canned fruits are good choices and can be used too) (Chevaux)

  10. Dairy2 cups daily • Milk • Yogurt • Ice cream • Cottage cheese • Cheese (Chevaux)

  11. Try serving these foods to help meet daily recommendation of dairy 1 cup of milk 8oz of yogurt String cheese 2 cups of cottage cheese 1 ½ cups of ice cream (Serve milk with breakfast, lunch and dinner) (Chevaux)

  12. Protein2 to 4 oz daily • Chicken • Turkey • Fish • Low-fat cuts of meats • Eggs • Beans • Peas • Seeds (Chevaux)

  13. Serve these to help meet your child’s daily recommendation of protein (Equals 1oz of protein) 1 Tbsp of peanut butter 1 egg 1 slice of sandwich meat 1oz of lean meats ¼ cup of cooked beans ½ oz of seeds or nuts (Chevaux)

  14. Read Food Labels • Make sure your child is eating 100% of the daily value for each nutrient everyday • Try to make sure the nutrient value on the label is above 5% before serving the selected food • Read fast food labels many chains offer nutritional information on their packages or visit their website • Keep an eye out on sodium and sugar percentages. (Kurtzweil)

  15. Tips to improve your child’s eating habits MAKE IT FUN! Let children help you prepare food Eat meals at the kitchen table together regularly Experiment with different healthy recipes Talk about how important it is to eat healthy Don’t bring home junk foods Substitute ground beef with ground turkey NEVER force a child to eat ALWAYS offer the food again and again

  16. Try These Yummy Healthy Recipes Banana Cookies 3 ripe bananas 2 cups rolled oats 1 cup dates, pitted, & chopped 1/3 cup vegetable oil 1 teaspoon vanilla extract (make it healthier by substituting oil for applesauce) Preheat oven to 350 Mash bananas, stir in oats, dates, oil & vanilla. Mix well, allow to sit for 15 minutes. Drop by teaspoonfuls onto ungreased cookie sheet Bake for 20 minutes or until lightly brown (Gailbrath) Serve with milk!

  17. Raspberry Walnut Salad 1 (10oz) package mixed salad greens 1 (8oz) package sweetened dried cranberries ¼ cup sunflower seed 4 roma (plum) tomatoes , chopped 1 avocado peeled, pitted and diced ½ 8oz bottle raspberry walnut vinaigrette In a large bowl, toss salad greens together, cranberries, sunflower seeds, and tomatoes. Top with avocado (add chicken strips for extra protein, if desired) add vinaigrette, and serve! (Haley)

  18. Spinach Quiche with Kid Appeal Ingredients 1 (9 inch) refrigerated pie crust 3 tablespoons olive oil 1 small onion, thinly sliced and quartered 1 cup frozen chopped spinach, thawed and drained well 8 eggs 1 clove garlic, minced 1 teaspoon dried thyme 1 teaspoon dried basil 2 tablespoons grated Pecorino Romano cheese 1 cup shredded Mozzarella cheese salt and ground black pepper to taste Directions 1. Preheat oven to 350 degrees F (175 degrees C). Bring the pie crust to room temperature. 2. Heat the olive oil in a skillet over medium heat; add the onion and cook until onion becomes transparent, about 5 minutes. Combine the spinach with the onion, cover the skillet; turn off the heat, and set aside. 3. Unroll the crust and press to fit into a 9 inch pie plate. Trim the edges. 4. Beat the eggs in a large bowl until light colored and frothy. Add the garlic, thyme, basil, cheeses, and spinach mixture, and stir until well blended. Season to taste with salt and pepper. Pour the spinach mixture into the prepared pie crust. 5. Bake in preheated oven until the top is golden brown, and an inserted tooth pick comes out clean, about 50 minutes. (Jilly)

  19. Feeding your pre-schooler the recommended amounts from the food groups will provide your child with a healthy development, that will last a life-time!

  20. Bibliography Chevaux, Katie. Preschool Rock, The Food Guide Pyramid For Preschoolers. Retrieved October 10th, 2011 from: http://nutrition.preschoolrock.com/index.php/understanding_nutrition/the_food_guide_pyramid_for_preschoolers Gailbrath, K. All Recipes; Healthy Banana Cookies. Retrieved October 11th, 2011 from: http://allrecipes.com/recipe/healthy-banana-cookies/detail.aspx Haley. All Recipes; Wonderful Raspberry Walnut Dinner. Retrieved October 11, 2011 from: http://allrecipes.com/recipe/wonderful-raspberry-walnut-dinner-salad/detail.aspx Kurtzweil, Paula. Baylor College of Medicine, Food Label Makes Good Eating Easier. Retrieved October 10th, 2011 from: https://blackboard.nwtc.edu/webapps/portal/frameset.jsp?tab_tab_group_id=_2_1&url=%2Fwebapps%2Fblackboard%2Fexecute%2Flauncher%3Ftype%3DCourse%26id%3D_752128_1%26url%3D Silly Jilly. All Recipes; Spinach Quiche with Kid Appeal. Retrieved October 11, 2011 from:   http://allrecipes.com/recipe/spinach-quiche-with-kid-appeal/detail.aspx

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