1. What about fats, oils, sugars, salt
and fluids? A healthy diet is one that contains a variety
Children need more healthy fat than adults, of foods from all 4 food groups, meets the
so do not restrict nutritious foods because of fluid requirements of Canada’s Food
their fat content. Offer a variety of foods Guide and aims to meet the daily
from the four food groups including some recommended servings for a particular age For your 2 ½ to 4 year old
choices that contain healthy fat such as group.
avocados and fish.
When choosing foods for your child, Look
at the Nutrition Facts labels and choose
foods with zero grams trans fats and as little
Recourses for more
saturated fat because they are not good for information
the heart.
Websites
Take note of ingredients ending in “ose” – Canada’s Food Guide for Children
glucose, maltose, fructose etc. These http://www.hc-sc.gc.ca/fn-an/food-guide-
ingredients contribute to tooth decay and aliment/index-eng.php
cavities in your children, so choose foods
low in sugar. Good Beginnings
http://www.goodbeginnings.ca/user_portal.ph
Look out for the words “sodium or salt” and p
avoid them as much as possible. These are
[Online image] Child eating yogurt
present in highly processed or fast foods. http://www.spediatrics.com/blog/2011/9/7/vit
amins-which-one-is-right-for-my-child.html .
Children aged 2 ½ to 4 need 4 to 5 cups of April, 7,2012
fluid per day. These fluids can come from
100% fruit juice, water and milk. [Online image] child holding apples
http://www.homerunmeals.com/article/how-
get-kids-enjoy-healthy-eating/ April, 14,2012
Books
Pimento , B & Kernested, D. (2010).
Healthy Foundations in Early Childhood
Settings. Nelson Educational Ltd.

2. Offer the child a variety of healthy Remember that trying to force a child to
As a parent or caregiver, you influence a foods, while acknowledging their likes eat does not work.
child from the moment they are born. and dislikes.
A child’s portion tends to be smaller
Young children learn by watching and Children should be given regular meals than an adult’s. Children have small
imitating you, their family and friends. So, and snacks. These meals and stacks stomachs, so they need to eat small
guiding them on what to eat can help them should be offered at approximately the amounts more often.
make and value healthy choices. The eating same time each day. Knowing when
habits/patterns that young children learn in food/ snacks are going to be served gives Allow your child to leave the plate
their early years have a lasting effect on how children a sense of security. unfinished and never use food as a bribe
they grow and develop. or punishment. Depriving children of
Offer food and drinks at mealtimes and food is never acceptable.
Positive Mealtime at snack times, but not in between. If
your child is thirsty between meals or Healthy Choices
Parents/caregivers need to remember that snacks, offer water.
children also have a role in eating. The role Recommended daily servings
of a parent or caregiver is to decide what, It is best that children sit
down while eating meals This chart is a general guideline based on Eating Well with
when and where to offer food; while the Canada’s Food Guide.
child’s role is to decide whether or not to eat and snacks, rather than
and how much to eat. running around. Sit and eat
Ages in years 2-3 4-8 Examples of one serving
with the children to create
Sex
Parents decide what, when, an enjoyable atmosphere. Girls & Boys
and where Children decide 1 medium fresh fruit
Vegetable & 4 5 ½ cup of fresh, frozen or
Be a role model to the child by whether or not and fruits canned vegetables/ fruit
demonstrating healthy eating habits. how much to eat ½ cup 100% unsweetened
However, do not force yourself to eat juice
something you dislike, because children Trust children to manage
1 slice of Bread
will read your true feelings through your their own eating. They Grain 3 4 ½ cup of rice or pasta
body language. know when they are hungry products
and when they are full. 2 cups of plain Popcorn
Help children to relax and prepare to eat 1 cup of Milk or fortified
The eat as little or as much Milk & 2 2 soy beverage
Offer new foods in small amounts, one of the food as they want, alternatives 11⁄2 oz Cheese
at a time and with familiar ones. You some days they eat a lot, but 3⁄4 cup Yogurt
can also encourage the child to help you other days, not as much. ½ cup meat, fish or poultry.
prepare the new food. This is normal! Meat & 1 1 ¾ cup of cooked beans
Alternatives
2 eggs
** Note: make sure these foods are cut into bite sizes to prevent
choking and aim to include 4 food groups at meal time and 2 at
snack time.