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• Nutrition during preschool years is important for kids’ growth and learning and to provide energy for high-activity levels
• Your child’s nutrition must be healthy: the amount of sugars, sodium and saturated fat must be restricted
• He/she should eat from each of the food groups:

1. Vegetables
2. Fruits
3. Grains
4. Proteins
5. Dairy food

These foods provide all the macro and micro-nutrients his body needs: 

1. The more veggies and the greater the variety the better: choose from colourful, fresh, frozen or canned vegetables
2. Fruits: eat plenty of fruits of all colours (fresh, frozen, canned and dried food), choose whole fruits or sliced fruits (rather than fruit juices, limit fruit juices to one glass per day)
3. Grains: go for whole grains or food made with minimally processed whole grains. The less processed the grain, the better: whole grains as whole wheat, brown rice, quinoa (and food made with it)
4. Proteins: choose beans and peas, nuts, seeds and other plant-based healthy proteins options, as well as fish, eggs and poultry. Limit red meat (beef, pork, lamb) and avoid processed meats (bacon, hot dogs, chicken nuggets)
5. Dairy food is needed in smaller amounts than other food; choose unflavoured milk, plain yogurt, small amounts of cheese and other unsweetened dairy food ¹

N.B:

1. Fat is a necessary part of a child’s diet: the best is the one that contains unsaturated fats (fish, nuts, seeds)
2. Water: the drink of choice
3. Avoidance of sugary drinks like: soda, fruit drinks and sports drinks, which provide a lot of calories and over time can lead to weight-gain and increase the risk of type 2 diabetes, heart diseases and other health problems ¹

Dr. Leina Eid

Pediatrician

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