Proper nutrition and adequate sleep are essential for children’s growth and development. Learn about key insights about preschool nutrition and sleep.
Children need a well-rounded diet that includes foods from all groups, including fruits, vegetables, grains, protein, and dairy. It’s important to serve appropriate portion sizes for their age.
Healthy Eating Habits
Preschoolers need to eat a variety of foods to have enough energy to play and learn. They also need to develop a sense of food preferences that will follow them into their later years.
Healthy eating habits can be promoted through a variety of fun nutrition activities. For example, children can work on food pyramid matching, act out the role of a superhero who eats from each food group, and taste test different foods.
Generally, preschoolers need to consume around 1,200 calories per day. However, this will vary depending on their gender, weight, height and activity level.
It is important to include foods from all five food groups – vegetables, fruit, grains, dairy and protein foods. It is also important to limit salty, fatty and sugary foods. Children should eat at regularly scheduled meals and snacks and be encouraged to sit down to eat without distractions. Also, remember to serve only safe foods that are cooked and have reached the recommended temperature for safety.
Establishing a Sleep Routine
Children’s sleep needs change quickly, and it’s important to set a consistent bedtime and wake time that will help them fall asleep at night. Preschoolers tend to be more prone to sleep disturbances at this age, including nightmares and night terrors, so establishing a routine that includes calming activities like bathing and reading can help them settle down.
Until about three years of age, most preschoolers will take two naps per day, lasting one to two hours each. After that, many will stop napping entirely but may need daily quiet time to avoid getting too cranky and overtired.
Kids at this age need about 11 to 13 hours of sleep over a 24-hour period. Make sure that their bedtime is a few hours before the desired wake-up time. This helps their internal sleep clock stay on track. Kids who go to bed later are more likely to be overtired when they get to sleep, which can prevent them from falling back to sleep easily and quickly.
Creating a Sleep-Friendly Environment
Children need a nutritious diet that includes all food groups to meet their energy needs. Encouraging them to try new foods can help develop a more diverse palate. And providing healthy snacks that are low in sugar and fat helps them maintain a balanced diet.
Creating a sleep-friendly environment is also important for helping children get the rest they need. Many young children sleep best in a dark room that is quiet and cool. Keep electronic devices with bright screens and lights out of the bedroom as much as possible. This will work with their natural circadian rhythm, making it easier for them to fall asleep and stay asleep throughout the night.
Monitoring and Adjusting
Children need a balanced diet that includes healthy foods from all food groups to provide them with the nutrients they need for optimal growth. This is especially important during the preschool years, when kids are developing at a rapid pace.
Sleep is an essential component of a child’s overall health and well-being. Studies have shown that sleeping poorly can negatively impact a child’s behavior and learning engagement.
In our study, we used latent growth models to examine longitudinal trajectories of sleep measures and behavioral adjustment. We found that sleep variables (SD and problems), as well as adjustment outcomes, progressively declined over time. However, the associations were modest and varied across waves. The results also indicated that children’s bedtime and wake times remained relatively stable over time. This suggests that parents should be cautious about adjusting their child’s sleep routines after the pandemic ends. However, it is important for parents to set a good example and try to follow their children’s lead.
