Introduction
Breakfast is important for children going to school and your child may now be eating lunches and snacks away from home.
Do you have questions about feeding your young child? Find answers about what foods to offer, how to create a healthy breakfast routine, and how to help your child get the nutrition they need at school.
Healthy eating habits
A healthy feeding relationship helps develop healthy eating habits for life. When you take time to eat meals together as a family, it also supports healthy eating and builds stronger relationships.
To help your young child well, offer:
- 3 regular meals and 2–3 snacks spaced evenly throughout the day
- a variety of foods from Canada’s food guide and follow the proportions from the Food guide snapshot plate. To learn more, visit Government of Canada – Canada’s food guide and Government of Canada – Make healthy meals with Canada’s food guide plate.
- smaller portions than adult meals. Let your child decide if they would like more of the food offered.
- 2 cups of milk (skim, 1%, 2%) or fortified soy beverage per day.
- water throughout the day
Learn more about the feeding relationship, eating together and healthy eating for your child.
Vitamin D for your young child
Your child needs a daily supplement of 400 IU vitamin D to help meet their needs. Continue to give this supplement all throughout childhood and adult years.
Breakfast
Breakfast is important for children going to school. Children have trouble learning when they’re hungry. If your child doesn’t like to eat in the morning, look at the rest of your routine and decide what you might be able to change. It might help to:
- think of ways to make your morning less rushed, such as getting up 10 minutes earlier or getting things ready the night before
- eat breakfast with your child
- get rid of distractions such as TV, cell phones or toys
- make sure your child is getting enough sleep
- provide a variety of healthy food choices
Lunches and snacks at school
For many children, going to school means eating lunches and snacks at school. It may take time for your child to get used to this. They may find snack time or lunch time too busy, exciting or stressful to focus on eating.
Check your school’s policies about the types of food children can bring to school and when they can eat. Prepare your child by explaining to them what these rules are and why they are in place, so they’ll know what to expect. Encourage your child to help you make and pack their lunches and snacks. They may be more interested in eating the foods they make and help to pack.
To help your child get the nutrition they need:
- pack a variety of foods in separate containers for lunch and small snacks—foods such as fresh vegetables, fruit, cheese, whole grain muffins or yogurt make good snacks
- ask them to let you know what food they like eating and talk to them about it—do not punish them for not eating everything
- pack hot or cold foods in insulated containers
- send a water bottle
If you have questions or concerns about your school’s food policy or about food programs at school, talk with your child’s teacher. To learn more about healthy snacks and lunches, visit Alberta Health Services – Back to School.