Two Dietitians who specialize in pediatric nutrition spill the
beans on the good, the bad and everything in between for all things food.
For a day full of playing and learning, your preschooler needs adequate nourishment to feel their best. Young children likely require 3 meals with a snack in between to stay fueled all day. Balanced plates should consist of all food groups – fruits or vegetables, whole grains, proteins and dairy. Use MyPlate to build your preschoolers lunch and see resources below and where to find recipe ideas that you and your child will love.
Snacks are meant to hold us over in between meals, carbohydrates will give your child energy to keep playing, while proteins and fats will keep them full and satisfied. See below for some snack inspiration:
sliced bell peppers + cream cheese
oatmeal + nut/seed butter
whole grain crackers + meat/cheese roll-up
Good Option
Better Option
Best Option
Fruit Gummies
Fruit Cups in Syrup
Fruit Cups in Own Juice
Sweetened Applesauce
Unsweetened Applesauce
Apple
TIPS & TRICKS: Decrease cooking and prep time by purchasing pre-cut, canned, frozen, dried or freeze-dried fruits and vegetables.
Checklist for Nutritious Options
● 10 grams or less of added sugars
● 3 grams or more of fiber
● 140 mg or less of added sodium
● Whole grains when possible
Myth: Are fruit juice or fruit gummies as good as fruit?
➔ Debunk: Choose whole fruit when possible. If whole fruit isn’t an option, choose 100% fruit juice or fruit gummies without added sugar.
Myth: Forcing kids to try new foods is the best way to help with picky eating.
➔ Debunk: No one should be forced to try a new food. We recommend serving new foods consistently and pairing with an accepted food.
- Resources:
- Eatingwell.com
- Eatright.org
- MyPlate.gov
For a day full of playing and learning, your school-aged child needs adequate nourishment to feel their best. Children likely require 3 meals with a snack in between to stay fueled all day, especially when going through growth spurts. Balanced plates should consist of all food groups – fruits or vegetables, whole grains, proteins and dairy. Use MyPlate to build your school-aged child’s lunch and see resources below and where to find recipe ideas that you and your child will love.
Snacks are meant to hold us over in between meals, carbohydrates will give your child energy to keep playing, while proteins and fats will keep them full and satisfied. See below for some snack inspiration:
popcorn + string cheese
carrots and celery sticks + nut/seed butter
trail mix
Good Option
Better Option
Best Option
Cheez-Its
Cheese + Saltine Crackers
Cheese + Whole Grain Crackers
Gogurt
Fruit-Flavored Yogurt
Yogurt + Fresh Fruit
TIPS & TRICKS: Include your child(ren) in grocery shopping and preparing foods for lunches and snacks to encourage them to try new foods.
Checklist for Nutritious Options
● 10 grams or less of added sugars
● 3 grams or more of fiber
● 140 mg or less of added sodium
● Whole grains when possible
Myth: If a child refuses a food, don’t serve it again.
➔ Debunk: A variety of foods should be served whether it is accepted or refused, however consumption of foods should never be forced.
Myth: Sugary foods make children hyperactive.
➔ Debunk: Added sugars should be limited to incorporate more nutrient dense foods, however there’s insufficient evidence to lead us to believe sugar leads to hyperactivity.
- Resources:
- Eatingwell.com
- Eatright.org
- MyPlate.gov
For a day full of working, being the chauffeur, and keeping everyone else happy – it’s important to remember to take a moment to nourish yourself. Like children, adults require at least 3 meals a day and likely a snack in between to stay fueled all day. Balanced plates should consist of all food groups – fruits or vegetables, whole grains, lean proteins and low-fat dairy. Use MyPlate to build your lunch and see resources below and where to find recipe ideas that you will love.
Snacks are meant to hold us over in between meals, carbohydrates will give you energy, while proteins and fats will keep you full and satisfied. See below for some snack inspiration:
egg salad + whole grain crackers
hummus + whole grain pita bread
greek yogurt + granola
Good Option
Better Option
Best Option
Chips
Baked Chips
Carrot Chips
Nabs
Peanut Butter + Crackers
Peanut Butter + Whole Grain Crackers
TIPS & TRICKS: Taking the time to plan recipes and meal/snack prep for yourself and your family will decrease daily mealtime stress and allow for more time with your family. Think smoothie packs, sheet pan meals, one-pan dinners and crockpot galore to make for an easier week.
Checklist for Nutritious Options
● 10 grams or less of added sugars
● 3 grams or more of fiber
● 140 mg or less of added sodium
● Whole grains when possible
Myth: Is organic healthier?
➔ Debunk: The term organic refers to farming practices. “Organic” can have multiple meanings, however is not associated with nutrient value.
Myth: Foods can be used as a reward.
➔ Debunk: Food is nourishment for our body and should not be used as a reward or bribing technique. Try using stickers, toys or activities with family instead.
Registered Dietitians Who Specialize In Prenatal and Pediatric Nutrition
Grace and Leanne are passionate about growth and development starting in utero. Their services include nutrition education through social media, speaking engagements, blogging and nutrition resources development.
Grace Garrett, MS, RD, LDN
Grace received her Bachelor’s of Science in Food Sciences from North Carolina State University then went on to receive her Master’s of Science in Nutrition and Dietetics from Meredith College and finished her educational career at the University of North Carolina Greensboro where she completed her Dietetic Internship. Grace enjoys hiking with friends and family, baking and gardening in her free time.
Leanne Chavis, MS, RD, LDN, CNSC
Leanne received her Bachelor’s of Science in Human Nutrition from University of North Carolina at Greensboro, then completed her Master’s of Science in Nutrition and Dietetic Internship at Tufts University. In her free time, Leanne enjoys camping, gardening and spending time with her family, friends and many pets.
Mission:
The mission of Sprouting Appetites, L.L.C. is to be our patients’ and community’s most trusted and valued resource for providing evidence-based prenatal, infant, and early childhood nutrition through social media outlets, speaking and written engagements, and one-on-one counseling.
Vision:
To make evidence-based nutrition therapy during pregnancy and early childhood an accessible resource to our community in hopes of improving overall quality of life and health outcomes starting in-utero.
Email: sproutingappetites.@gmail.com
Instagram: sprouting_appetites
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