Brain Food for a 3-Year-Old Boy
You want to give your child the best start in life, and that means good nutrition for healthy brain growth. The same foods that fuel his body -- lean proteins, healthy fats and high-quality carbohydrates -- also fuel his brain. Offer three meals, and at least two snacks every day, for sustained energy and learning.
Your preschooler won't need as many calories as you do, but he will need enough food to fuel healthy brain and body growth. How many calories he needs depends on his activity level, but in general, 3-year-old boys need around 1,400 calories every day with moderate activity, according to the Academy of Nutrition and Dietetics. A highly active preschooler needs more calories, while a less active child needs less food. Start with small servings -- about the size of your child's fist -- and let him ask for more.
A low-fat diet may appeal to you, but it's not the best option for kids. Children need fat for energy to support rapid brain and body growth. Two fatty acids, in particular, linoleic and alpha-linolenic acid, are essential for healthy brain growth. Fat should make up between 30 to 35 percent of your child's total diet, according to AND. Opt for healthy fat choices, such as lean poultry, low-fat dairy foods and monounsaturated fats, such as avocado and olive oil, and limit saturated and trans fats found in fast foods and desserts. Omega-3 fatty acids play an important role in healthy brain development, according to the University of Maryland Medical Center. Serve omega-3 rich fish, such as salmon or tuna, once a week, but avoid fish such as shark, swordfish and tile fish, which may be high in mercury.
Whole grains and high-quality carbs round out the foods your 3-year-old needs for healthy brain growth. These foods are rich in nutrients and are necessary for the brain to convert amino acids to seratonin, the feel-good brain chemical, according to Joy Bauer, RD, author of "Food Cures." The body digests them slowly to provide energy and brain focus longer. Offer whole-grain cereals, breads and crackers. Serve a wide variety of fruits and vegetables, as well as legumes.
The Long Haul
Feeding preschoolers can be frustrating. One day, your child may eat everything on his plate. The next day he may refuse to eat anything but his favorite food. Relax. Continue to offer a wide variety of healthful foods, as well as occasional treats, and set a good example by your own healthy eating. Over time, your child will probably adapt those good habits necessary for strong brain and body development.
- American Dietetic Association Complete Food and Nutrition Guide; Roberta Larson Duyff
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Food Cures; Joy Bauer
Julie Christensen is a food writer, caterer, and mom-chef. She's the creator of MarmaladeMom.org, dedicated to family fun and delicious food, and released a book titled "More Than Pot Roast: Fast, Fresh Slow Cooker Recipes."