Sample Meal Plan for Feeding Your Preschooler (Ages 3 to 5)

Need some ideas to feed your preschooler? Use these sample meal plans and tips on healthy
eating to help you feed your little one.

What should I feed my preschooler?

Preschoolers between the ages of 3 and 5 are able to eat a variety of healthy foods. Offer your
child the same foods that the rest of the family eats. Offer foods with different tastes, textures
and colours according to Canada’s Food Guide.

How much should my preschooler eat?

Let your child decide how much to eat from the foods you offer. Do not force your child to eat or
restrict the amount of food you allow them to eat. Some days they might eat more. Some days
they might eat less. A child’s appetite can change from day to day.

Use the sample meals below as general guidelines only. Plan meals and snacks around the same
time each day so your child will be hungry when it’s time to eat.

Sample Meals for Preschoolers: 3 to 5 years old

Sample Menu 1
Breakfast Mini mushroom omelettes or breakfast cups
Strawberries and banana slices
Milk

Morning Snack Quark and berries parfait

Water

Lunch Cream of parsnip and carrot soup

100% whole wheat unsalted crackers or pita bread
Raw vegetables (carrots, celery sticks, red pepper slices) with salad dressin
Milk

Afternoon Snack Apple slices with nut butter or cheddar cheese

Water

Dinner Mini meatballs

Whole wheat pasta with tomato and vegetable pasta sauce
Milk

Bedtime Snack Granola and fruit bites

Sample Menu 2

Breakfast Oatmeal pancakes with apple sauce

Milk

Morning Snack Yogurt and fruit smoothie

 Lunch Tuna grilled cheese or mini sandwiches on multigrain bread or whole whea
Cucumber slices with dip
Orange wedges
Milk

Afternoon Snack Hummus with raw vegetables (carrots, celery sticks, red pepper slices) bake
or whole wheat pita bread
Water

Dinner Tofu vegetable stir fry with brown rice

Milk

Bedtime Snack Chocolate and almond bliss bars

Children and high mercury fish

For children between one and four years of age limit frozen/fresh tuna, shark, swordfish, marlin,
orange roughy and escolar to 75 grams per month. These fish contain high levels of mercury.
Young children between five and 11 years of age can have up to 125 grams of these large,
predatory fish per month.
For children between one to four years of age limit albacore (“white”) canned tuna to 75 grams
per week. Young children between five and 11 years of age can consume up to 150 grams or
albacore (“white”) tuna per week. Albacore ("white") canned tuna has more mercury than canned
light tuna.

Tips for feeding your preschooler (3 to 5 years)

 Let your child decide what and how much to eat from the foods your offer. Continue to offer a
variety of familiar foods and new foods at each meal.
 Always supervise your child while eating. Cut foods into bite size pieces to avoid choking.

 You can switch from full fat milk (3.25%) to skim, 1% or 2% milk. Fortified soy, rice, almond or
coconut beverages can also be introduced at this age but they do not contain the same amount of
nutrients as cow’s milk.
 Offer water between meals. Sipping on milk or juice between meals can decrease appetite. If you
give your child juice, offer 100% fruit juice and limit it to 4 - 6 oz (125-175 mL) a day.

 Eat meals and snacks prepared at home more often. Prepare healthy homemade recipes.
Try chicken tacos, vegetarian chili and fruit and oatmeal muffins.

Bottom Line

It is normal for young children to refuse to eat new foods, change their minds about foods they
ate before, or want the same food every day. Continue to have meals and snacks at the same time
each day and include a variety of foods.

Continue to offer food without pressure. You are responsible for what foods are offered, when
and where. Your child is responsible for if they eat and how much.
If you have questions or concerns, talk to your health care provider or dietitian.

- https://www.unlockfood.ca/en/Articles/Childrens-Nutrition/Cooking-and-Meal-
Planning/Sample-meal-plan-for-feeding-your-preschooler-(age
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- Child protection is the protection of children from violence, exploitation, abuse and
neglect. Article 19 of the UN Convention on the Rights of the Child provides for the
protection of children in and out of the home.
- Child protection systems are a set of usually government-run services designed to
protect children and young people who are underage and to encourage family
stability. UNICEF defines[1] a ‘child protection system’ as:
- the set of laws, policies, regulations and services needed across all social sectors –
especially social welfare, education, health, security and justice – to support
prevention and response to protection-related risks. These systems are part of social
protection, and extend beyond it. At the level of prevention, their aim includes
supporting and strengthening families to reduce social exclusion, and to lower the risk
of separation, violence and exploitation. Responsibilities are often spread across
government agencies, with services delivered by local authorities, non-State
providers, and community groups, making coordination between sectors and levels,
including routine referral systems etc.., a necessary component of effective child
protection systems.
 - — United Nations Economic and Social Council (2008), UNICEF Child Protection
Strategy, E/ICEF/2008/5/Rev.1, par. 12-13.
- https://en.wikipedia.org/wiki/Child_protection#The_welfare_checklist

- Child care, otherwise known as day care, is the care and supervision of a child or
multiple children at a time. Child care is the action or skill of looking after children
by a day-care center, nannies, babysitter, teachers or other providers. Child care is a
broad topic that covers a wide spectrum of professionals, institutions, contexts,
activities, and social and cultural conventions. Early child care is an equally important
and often overlooked component of child development. Child care providers can be
children's first teachers, and therefore play an integral role in systems of early
childhood education. Quality care from a young age can have a substantial impact on
the future successes of children. The main focus of childcare is on the development of
the child, whether that be mental, social, or psychological.[1]
- In most cases children are taken care of by their parents, legal guardians, or siblings.
In some cases, it is also seen that children care for other children. This informal care
includes verbal direction and other explicit training regarding the child's behavior,
and is often as simple as "keeping an eye out" for younger siblings.[2] Care facilitated
by similar-aged children covers a variety of developmental and psychological effects
in both caregivers and charge. This is due to their mental development being in a
particular case of not being able to progress as it should be at their age.[1] This care
giving role may also be taken on by the child's extended family. Another form of
childcare that is on the rise in contrast to familial caregiving is that of center-based
child care. In lieu of familial care giving, these responsibilities may be given to paid
caretakers, orphanages or foster homes to provide care, housing, and schooling.
- Professional caregivers work within the context of a center-based care (including
crèches, daycare, preschools and schools) or a home-based care (nannies or family
daycare). The majority of child care institutions that are available require that child
care providers to have extensive training in first aid and be CPR certified. In
addition, background checks, drug testing at all centers, and reference verification are
normally a requirement. Child care can consist of advanced learning environments
that include early childhood education or elementary education. “The objective of the
program of daily activities should be to foster incremental developmental progress in
a healthy and safe environment and should be flexible to capture the interests of the
children and the individual abilities of the children.” [1] In many cases the appropriate
child care provider is a teacher or personal with educational background in child
development, which requires a more focused training aside from the common core
skills typical of a child caregiver.
- As well as these licensed options, parents may also choose to find their
own caregiver or arrange childcare exchanges/swaps with another family.[3]

Child protection in early childhood (PROTECT)

 This content has been developed to support staff employed in Victorian early childhood services
to take action if they suspect, or are witness to any form of child abuse.

This includes all staff within any service providing education and care on a regular basis to
children under the age of 13 years, approved and licensed services, Maternal Child Health
Services, Early Childhood Intervention Services, Supported Playgroups and Supported Parenting
Programs, and staff working in Outside School Hours Care (OSHC). Separate guidance exists for
school staff within Victorian Schools.

As a staff member within an early childhood service, you play a vital role in protecting children
from abuse by responding to and reporting any incidents, disclosures or suspicions. You are
often best placed to identify signs and behaviours that may indicate that a child has been subject
to abuse, or that a community member, staff member, contractor or volunteer may be a
perpetrator of abuse.

This resource uses the term child to refer to any person under the age of 18.

This resource has been designed to support you in this role and it includes specific advice on:

 Understanding your Obligations to Protect Children

 Identifying Signs of Child Abuse
 Four Critical Actions for Early Childhood Services: Responding to Incidents, Disclosures and
Suspicions of Child Abuse
 Responding to Concerns About the Wellbeing of a Child

To download a copy of the full guide and factsheets, see:

 Identifying and Responding to All Forms of Abuse in Early Childhood Services
 Protecting Children from Abuse - Factsheet (pdf - 575.95kb)word (docx - 73.44kb)
 Warning Signs of Child Abuse - Factsheet (pdf - 876.9kb)word (docx - 75.45kb)

Relevant authorities
Both DHHS and Victoria Police have statutory responsibilities under the Children Youth and
Families Act 2005 and Crimes Act 1958 requiring people to report suspected child abuse where
they have formed a 'reasonable belief' or 'a belief on reasonable grounds' in relation to the
protection of children.

 DHHS Child Protectionis the lead agency responsible for the care and protection of children and
may bring cases before the Children's Court and support orders granted by the Children's Court.
 Victoria Police (SOCIT) is responsible for criminal investigations into alleged child abuse.
 Child FIRST Referral and Support Teamsare family services practitioners experienced in
assessing the needs of vulnerable children and their families. Child FIRST teams work closely
with community-based DHHS Child Protection workers.
 Quality Assessment and Regulation Division regulates education and care services and is
responsible for ensuring the safety, health and wellbeing of children in Early Childhood
Services.

24 hour services
 Victoria Police Sexual Offence and Child Abuse Investigation Team
000
 Child Protection - DHHSs
131 278
 Security Services Unit - Emergency Management
(03) 9603 7999
 Sexual Assault Crisis Line DHHS
1800 806 292
 Mallee Sexual Assault Unit
 Safe Steps – Family Violence Response Centre

Counselling and support organisations

 For support and intervention for survivors of sexual offending, see: The Victorian Centre Against
Sexual Assault or phone: 1800 806 292
 The Victorian Aboriginal Child Care Agency (VACCA) VACCA is an Aboriginal community
controlled organisation advocating for the rights of Aboriginal children, young people and
families, and providing them with services premised on human rights, self-determination,
cultural respect and safety. Phone: (03) 9287 8800
 Child Wise is Australia's leading international child protection charity committed to the
prevention and reduction of sexual abuse and exploitation of children around the world. Ph: 1800
991 099
 Aboriginal Family Violence and Legal Services Provides assistance to victims of family violence
and sexual offending and work with families and communities affected by violence.
 The Victorian Aboriginal Legal Service VALS plays an important role in providing referrals,
advice/information, duty work or casework assistance to Aboriginal and Torres Strait Islander
peoples in the State of Victoria.
 Safe Steps – Family Violence Response Centre has a 24/7 response service, keeping women and
their children safe, safe steps crisis support advocates are available to assist families explore their
options and escape abuse.
 Sexual Assault Support Services Contact List
 https://www.education.vic.gov.au/childhood/professionals/health/childprotection/Pag
es/ecguidance.aspx