MAIN GROUPS
Vegetables and fruits
meat and alternatives
milk and alternatives
Grains
developement of children age (4-5) years
Food that is full of nutritional values is very important in this stage, offering different food helps in providing these needed nutrients. Children who is 4 years are very curios and like to try new things including food which gives parents an opportunity to build healthy eating habits and offer new food. As children in this age like to imitate their parents, parents should be a role model in trying the new food so, setting a regular time for meals and snacks, and having food together with the children will help in establishing good eating habits.
In this age also, children tend to copy their peers and may ask for food that they see their friends usually eat are. this age is also appropriate for teaching table manner, children at this age should know how to use a fork and a spoon like an adult and should learn other table manners like, not talking while eating. usually, children at this age eat 1/4 or 1/2 of what an adult might eat, and age of four is a good age to let the children serve themselves, but it is always their job to decide when they are full even if there is still food in their plate. Parents should also take into consideration that the appetite of children change according to many factors like sickness.
Children at age 4 might be picky eater, and a good tip to avoid this is to involve them in the preparation of food as much as we can( in the market, in the kitchen, and in setting the table) , play with words and give unwanted food a name or trait that children admires and they will accept to eat, and hide unwanted veggies in pasta sauce that children loves to eat, then tell them that they ate this food , and nothing happened to them. In addition to all this, be creative in presenting meals for this age.
All in all, offer the new food repeatedly to increase the chances that the kids accept this new food.
Considering the fact that kids at this age are influenced by their peers, it is a good idea to make a picnic lunch or any kind of little gathering with their friends and offer them the new food to eat it together.
references:
Schlosberg,S. Ways to Expand Your Picky Eater's Taste Buds. Retrived
fromhttps://www.parents.com/toddlers-preschoolers/feeding/picky-eaters/ways-to-expand-
your-picky-eaters-taste-buds/
Region of peels.(2017, March). Health Services. Retrivied from
https://www.peelregion.ca/health/family-health/toddlers-and-
preschoolers/nutrition/feeding3-6.htm.
Having fun with the little hands that we have in our kitchen
Involving the children in cooking is a wonderful activity that children always enjoy doing with parents. It is important to give the children age appropriate tasks. For example, children of four years old can do stirring, tearing lettuce for salad,assembling pizza, adding dry ingredients, cut soft food with plastic knife, and many other activities that will make meal time fun and enjoyable, and at the same time will boost the children's self esteem.
Here is a healthy recipe to make with children.
Baked Falafel with tahini sauce
mix with a spatula until well combined.
Ingredients for falafel
4 eggs
1/2 cup olive oil
1 cup green cilantro
1 cup parsley
1 diced onion
1/2 cup powdered milk(optional)
1/2 cup powdered cumin
salt as desired
6 tbsp chickpeas flour
1 tbsp baking powder
1/4 cup sesame seeds
preparation:
put eggs, cilantro, parsley and onions in a food processor
in a separate bowl mix all dry ingredients together with a whisk
then add dry and wet ingredients and children may participate in cracking the eggs, tearing parsley and cilantro, putting them in the food processor, and then add the diced onion. They also may participate in whisking the dry ingredients together and then pouring the wet ingredients and mixing them together. In the baking tray children may sprinkle sesame seeds, and then pour the mixture in the tray.
Bake at 400 fehrenheit for half an hour
Tahini sauce or dip
1 glove of garlic(minced)
2 tbsp yogurt
2 tbsp tahini
2 tbsp water
2 tbsp lemon juice
salt as desired
mix all ingredients together
children may squeeze the lemons,add the ingredients to a mixing bowl, and mix with a whisk
Resources
These two resources are helpful for parents
1-Canada's Food Guide
https://food-guide.canada.ca/en/
This website is a very useful website to learn about healthy eating, how to plan your meals, and healthy recipes to try at your home
2-Paint your plate tool kit
https://www.odph.ca/upload/membership/document/2018-08/paint-your-plate-toolkit-pdf-final-revised.pdf
This tool kit has many recipes, many activities to engage children in the kitchen in a fun way, a seasonal news letter for parents, and many tips regarding healthy eating and introducing new food to children.