Dietitians of Canada

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Oct 17 2010

Eating Well Together Meal Planner

Meal planning is a “must” for individuals and organizations providing child care, but is also recommended for parents to do at home. Planning in advance makes it easier to fit healthy eating into your busy day.

How does meal planning benefit preschoolers?

• ensures preschoolers get a variety of different foods and nutrients
• provides preschoolers with the security and comfort of regular meals and snacks
• provides preschoolers with meals they will enjoy
• provides meals that contribute to healthy growth and development and a healthy weight

Why should you have a meal plan?

• to provide healthy meals and snacks that are well spaced throughout the day
• to reduce repetition in food choices
• to get organized, plan your shopping list and avoid last minute trips to the store or fast food shop
• to save time - by looking at your menu you can see which foods can be prepared in advance

Parents and child care providers share the responsibility of helping children eat well and should all be involved in meal planning and enjoying meals with their children.

Use the Eating Well Together Planner to plan a weeks worth of meals and snacks. A daily plan should include three meals and two to three snacks to help keep preschoolers satisfied. Snacks should include foods that might be missed at meals - for example vegetables and fruit. To avoid spoiling a child's appetite serve snacks 1 to 2 hours before meal times.

Use this "sample meal plan" as a guide for planning your own meals and snacks. Adapt it to suit personal and cultural food preferences.