Healthy eating is the foundation of every child’s proper development. During preschool years, the body grows intensively and the brain develops at a rapid pace. That is why it is so important for the daily diet to be full of valuable nutrients that provide energy and support physical and intellectual development.
What should a preschooler’s diet include?
A healthy preschooler’s diet should contain plenty of vegetables and fruits, which are rich sources of vitamins, minerals, and fibre. Whole-grain products such as wholemeal bread, groats, brown rice, or whole-wheat pasta provide energy for longer and support the digestive system. Protein should not be forgotten — lean meat, fish, eggs, legumes, and dairy are essential building blocks for muscles and proper body function. Healthy fats such as nuts, olive oil, avocado, and oily fish support brain and nervous system development. Dairy, including natural yoghurts, kefir, cheese, and milk, provides calcium essential for strong bones and teeth. And finally — let us not forget about proper hydration! Water is key for concentration, metabolism, and overall health.
What to avoid in a child’s diet?
It is worth avoiding excessive amounts of sugar in a child’s diet, found in sweets, fizzy drinks, and ready-made juices. It can lead to problems with excess weight and tooth decay. Processed food — fast food, ready meals, and snacks — often contains high amounts of preservatives, salt, and unhealthy fats. Artificial additives such as colourings, flavour enhancers, and preservatives can also have a negative impact on a child’s health.
How we do this at our preschool — a preschooler’s diet on Saska Kępa
At Przedszkole i Żłobek Siedmiu Krasnoludków at ul. Irlandzka 7 in Warsaw (Saska Kępa neighbourhood, Praga-Południe district), we take as much care of what children aged 1 to 6 eat as we do when planning educational activities.
- Four meals a day from our own kitchen — breakfast, second breakfast, a two-course lunch, and an afternoon snack. Everything cooked on site, in the preschool kitchen, with no catering boxes and no reheating in a microwave. This means we can adjust meals on the fly to any allergies, intolerances, and a child’s preferences.
- Dietitian consultations — Klaudia Markiewicz (psychologist of SWPS University, also a certified dietitian of the Polish Institute of Dietetics — PID) — parents can book an individual dietary consultation when their little one is a picky eater, is underweight or overweight, or has a diagnosis such as lactose intolerance, coeliac disease, or cow’s milk protein allergy.
- Nutrition standards of the Ministry of National Education (MEN) and the Polish National Food and Nutrition Institute (IŻŻ) — our menus are designed in line with the guidelines of the Ministry of National Education and the National Food and Nutrition Institute. We limit sugar, salt, and trans fats; we base meals on whole-grain products, seasonal vegetables, and plant-based and animal protein.
- Kuchcikowo — children cook — weekly culinary sessions during which children aged 3–6 prepare simple dishes themselves (colourful sandwiches, salads, porridge, biscuits). A child who has made the salad themselves will eat it more willingly than one simply “placed in front of them on a plate”.
- Aktywnie w żłobku state subsidy — children at our nursery (aged 1–3) can use the Polish state subsidy Aktywnie w żłobku (PLN 1,500/month). This genuinely relieves the family budget and allows us to maintain the high standard of four meals a day without raising the fee.
- Therapeutic support for picky eating — if a child has strong taste or texture hypersensitivity, hand therapy, SI (Sensory Integration), and speech-language consultations can help. All are available within our therapeutic sessions.
A diet is not just about ingredients — it is also about the atmosphere at the table, the absence of pressure, the chance to try something without having to finish the whole portion. Within Positive Discipline, the framework we use with the children, a meal is an opportunity for conversation, not a battlefield over “finishing the plate”.
How to encourage healthy eating?
Above all, let us set a good example! Children imitate adults, so it is worth reaching for healthy products ourselves. Varied meals, colourful plates, and interesting shapes of vegetables and fruits can spark greater interest in food. It is also worth involving the child in meal preparation — cooking together is great fun and an opportunity to talk about healthy eating. However, let us remember not to force the child to eat. Patience and consistency will bring better results than commands.
A healthy preschooler’s diet is an investment in their future. Proper eating habits developed from the earliest years help avoid health problems and support harmonious child development. Let us take care of what is on our children’s plates, because their health is in our hands!