Your Preschooler Eats Enough. But Are They Getting the Right Nutrients?

Your preschooler eats throughout the day, full meals plus snacks in between. They have a fairly steady appetite (minus the occasional picky eating mood). So, when they start showing signs like low energy level, brittle hair, skin issues, dental problems or reduced physical strength, you can't help but think: are they not getting the right nutrients?

While a well-balanced meal should tick off the crucial nutrients your child needs, it's still possible to overlook some nutritional components for their optimal growth and development. This is why healthy meal planning is essential—it allows for more mindful choices to ensure that all nutritional needs are met for your family's everyday meals.  

The first step? Figure out which nutrients might be missing from your child's meals—and find easy, stress-free ways to include them.

Why "Enough Food" Isn't Always Enough Nutrition

Preschoolers need a balanced mix of nutrients to help them grow and develop properly. Even if they're eating enough, they can still miss out on some essential vitamins and minerals. Why? Their diet may simply lack variety or enough nutrient-dense foods.

A study published in The Lancet Global Health examined the micronutrient consumption of children across 22 countries, including the Philippines. It found that around about 56% of preschool kids worldwide—an estimated 372 million children—are missing at least one vital micronutrient. Iron deficiency was notably high in 13 countries, zinc was lacking in 12, and vitamin A levels also fell short in 13.

World Bank reports that nearly 17% of Filipino children aged 6 months to 5 years old suffer from vitamin A deficiency.

When kids regularly eat food high in calories but low in nutrients, they may experience micronutrient deficiencies, sometimes called "hidden hunger." While the effects aren’t always immediately obvious, these deficiencies can affect a child's physical and mental development.

UNICEF reports that one in three Filipino children faces the triple burden of malnutrition: undernutrition (stunting and low weight-for-height), micronutrient deficiencies, and overnutrition (overweight and obesity). Stunting affects about 19.3% of children under 5 in the country.

Signs Your Preschooler Might Be Missing Nutrients

World Health Organization considers iron, vitamin A, vitamin D, zinc, iodine, and folate as critical micronutrients for children.

Spotting micronutrient deficiencies on your own can be challenging. That's why regular checkups with your child’s pediatrician are essential. Your doctor can help detect any signs of slower-than-expected growth in height or weight and symptoms associated with micronutrient deficiencies.

If your child is deficient in iron or zinc, you may notice some symptoms such as:

• Tiredness or low energy
• Upset tummy
• Diarrhea or constipation
• Frequent infections
• Tooth decay
• Extra crankiness
• Difficulty concentrating

Keep in mind that these symptoms could also be linked to other health conditions, so it's always a good idea to consult your doctor for a proper diagnosis.

What Balanced Child Nutrition Looks Like

As your child hits milestone after milestone, their nutrition must also keep up with their progress. Healthy meal planning can take some of the guesswork out of the game plan—and the good news is you already have a simple tool at your disposal.

The child nutrition guidelines from the Department of Science and Technology-Food and Nutrition Research Institute (DOST-FNRI) use a simple food plate model called "Pinggang Pinoy." This model helps you easily visualize what a balanced and nutritious meal should look like.

For children aged 3 to 12 years, Pinggang Pinoy consists of three food groups:

• "Glow" foods (1/2 of the plate) include fruits and vegetables. Rich in vitamins, minerals, and fiber, they boost immunity and keep your child’s skin, eyes, and digestion healthy.
• "Go" foods (1/3 of the plate) include rice, bread, oatmeal, root crops, and other whole grains. These provide the energy kids need to fuel their active lifestyles.
• "Grow" foods (1/6 of the plate) include lean meats, fish, eggs, beans, and legumes. These support strong muscles, bones, and teeth.

Pinggang Pinoy also highlights the importance of including a glass of milk or a calcium-rich alternative and drinking plenty of water throughout the day.

Healthy Meal Planning Basics

With a little planning, cooking healthy food for kids can be a great family activity!

Feeding your kids nutritious foods doesn't mean you have to be a master chef. With healthy meal planning, you can make better, smarter food choices, even as a culinary beginner. Here are a few ways to start:

Working out the menu

• Consider the time you have available. Divide your menu planning and grocery shopping tasks into separate days to make them more manageable. Save the more time-consuming recipes for your days off or when family members can help.
• Create a flexible meal calendar. Start small and simple, like planning meals for the next two or three days. Don't worry about repeating meals if it helps streamline your healthy meal planning.
• Try themes like "Noodle Day," "Veggie Soup Day," or "Egg Day." This not only makes meal planning fun and creative, but it also encourages your child to get involved and relieves you of the stress about what to cook next.
• Save recipes wherever you scroll. Create folders or labels like "Preschool Meals" or "Healthy Snack Ideas" so you can easily find them later.

Shopping for food

• Build a go-to shopping list. Keep one in your phone or notebook to stay organized and avoid starting from scratch each time you go grocery shopping. For instance, the iPhone's Reminders app has a "Shopping" list feature that lets you save your grocery list as a template, even categorizing items by sections like produce, meat, and frozen foods.
• Shop with your meals in mind. Match your list to the planned meals, and remember to include convenient snack options. This helps prevent impulse buys and ensures you have everything you need for the week ahead.
• Buy in batches when possible. If your budget and storage allow, getting ingredients in large quantities can save both money and time in the long run.

Preparing meals

• Prep ingredients, not entire meals. Portion out snacks or cook extra rice beforehand. Store vegetables properly to preserve their nutrient value. These small steps can make healthy choices easier when your day gets busy.
• Cook once, use twice. Make double portions of recipes that reheat well. Leftovers can be turned into next-day lunches or dinners with minimal extra effort.
• Involve your child whenever you can. Let them pick out a vegetable at the market or help stir ingredients at home. This will help them build positive food experiences from an early age.

Healthy meal planning gives you the confidence you need to cover your child's nutritional—and the peace of mind that you're doing it well. Instead of adding pressure, let it empower you and alleviate stress around feeding time. So forget about perfection! Focus on simple, meaningful steps that nurture child's growth and development, and embrace more delicious and nutritious meals ahead.

Do you have a healthy meal-planning hack? Share your tips on ParenTeam's Facebook group!