What should my child eat?

As parents, we always want our children to grow and develop optimally. Proper nutrition and healthy eating habits play a vital role in this. Kids aged 3-6 are at a stage where their bodies and minds are developing rapidly, and they need a diet that provides all the necessary nutrients to support growth and development. In this blog post, we will discuss the importance of healthy eating habits and nutrition for kids aged 3-6.

Why Is Proper Nutrition Important For Kids Aged 3-6?

Children between the ages of 3-6 require a balanced diet that offers the necessary nutrients for their rapid growth and development. Proper nutrition is essential at this stage as it helps to:

  1. Support their physical growth and development, and cognitive development
  2. Help them develop a healthy relationship with food that they will carry with them throughout their lives
  3. Boost their immune system to fight off diseases
  4. Enhance their mental well-being and improve their overall mood
  5. Provide them with the energy and focus they need to be active and engaged throughout the day

What Are The Essential Nutrients That Children Aged 3-6 Need?

Children aged 3-6 need a balanced diet that includes a variety of nutrients. Here are some of the essential nutrients that children in this age group require:


Carbohydrates provide energy to the body and the brain. Children need carbohydrates to power their activities and attention in school or learning centers. The key is to provide complex carbohydrates that will sustain their energy levels for a longer time. Foods like whole grains, whole wheat, rice, and oats are great carbohydrate sources.


Protein is essential for building and maintaining muscles, organs, and tissues, and for the immune system. Dairy, legumes, eggs, beans, and meat are excellent sources of protein.


Fats are an essential nutrient for children’s brain development, hormonal balance, and energy. Rich sources of healthy fats include nuts, seeds, oily fish, avocados, olives, and whole eggs.


Fiber is essential for digestive health and helps children maintain healthy bowel movements. Offer whole fruits, vegetables, whole wheat bread, brown rice, and nuts.

Vitamins and minerals

Vitamins A, C, and D, iron, calcium, and zinc are essential for children’s optimal growth and development. Offer a balanced diet of various fruits and vegetables, whole grains, lean protein, and dairy products.

Healthy Eating Habits To Develop In Kids Aged 3-6

Involve Them In Meal Preparations

Children often enjoy a sense of independence and spending time with their parents. Including your child in cooking and meal prep can not only assist them in developing fundamental life skills like cooking but also allows them to understand food processing better. They will be more excited to eat the food they helped prepare.

Introduce A Wide Variety Of Healthy Foods

As you incorporate a range of fruits, vegetables, lean protein, and healthy fats in each meal, kids at this age will also need your guidance in creating a healthy food variety. Introduce a wide range of healthy foods, as it helps to ease off their picky eating habits and encourage experimentation.

Follow A Mealtime Routine

Sticking to a mealtime routine will help your children gain a sense of control and discipline. Set up a time when they eat regularly and don’t snack in between the stated meal periods to maintain discipline and avoid uncontrolled unnecessary calorie intake.

Encourage Mindful Eating

As a child eats, they should be aware of the food they are consuming. Avoid any distractions during meal times such as television, phone, or any stimulus that can disrupt their mindfulness while eating. Encourage healthier behaviors like discussion, family talk, or storytelling to promote engagement and make sure the child is aware of what he eats.

Encourage a discussion over what a particular food tastes like, its textures, or its colors. It gives them an opportunity to learn and love their food.

Watch Portion Sizes

Little children have small stomachs and require smaller portion sizes. Avoid overfeeding and consider mealtime routines’ view to give children adequate time to identify that they are full.

Offer Healthy Snacks

Kids require frequent snacking during the day to ensure their energy levels are maintained. However, ensure that the snacks contribute to balanced nutrition. Healthy snacks can include fresh fruit, crackers, and yogurts.

In conclusion, establishing a healthy diet must start early if you aim to develop positive life-long eating habits in children. Educational and experiential practices will help develop a sense of control and responsibility for their own health. As caregivers, encourage them to enjoy meals and love food, as well as expose them to a wide range of healthy foods to maintain balance. With these tips, your little ones will establish a strong, healthy foundation to grow and develop optimally.

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