Nutrition in the Early Years: What Every Parent Should Know
The early years are a period of remarkable growth.
Children are developing physically, mentally, socially and emotionally — and good nutrition plays an important role throughout this process.
For parents, however, feeding a young child is not always straightforward.
One day, a child may happily eat everything on their plate. The next day, they may refuse a food they previously enjoyed. Some children become selective eaters, while others seem constantly hungry.
This can leave parents asking: “Is my child eating enough?”, “What should I pack for preschool?”, “How much sugar is too much?” and “What should I do if my child refuses vegetables?”
Healthy nutrition in the early years is not about creating a “perfect” diet.
It is about establishing balanced eating habits, introducing variety and helping children develop a positive relationship with food.
Why Is Nutrition So Important During the Early Years?
Young children need appropriate nutrition to support their growth and everyday activity.
A balanced diet provides nutrients needed for growth and development, brain development, healthy bones and teeth, muscle development, immune function, energy, concentration, healthy digestion and overall wellbeing.
Nutrition should therefore be viewed as part of a child's overall development alongside sleep, physical activity, learning, play and emotional wellbeing.
Think About Balance — Not a Perfect Plate
Parents can sometimes become anxious when a child does not eat a perfectly balanced meal every time.
Young children's appetites can vary from day to day.
Rather than judging nutrition based on one meal, look at the overall pattern across the day and week.
A varied diet should generally include vegetables and fruits; rice, bread, grains and other starchy foods; protein-rich foods such as fish, eggs, chicken, meat, dhal, chickpeas and other pulses; milk and other appropriate dairy foods; and healthy sources of fats.
The objective is variety and balance over time.
1. Breakfast Matters
After sleeping overnight, children need nourishment for the day ahead.
A balanced breakfast can help provide energy for preschool, play and learning.
Rather than relying heavily on sugary cereals, biscuits or sweetened drinks, parents can consider combinations such as egg with wholegrain or appropriate bread and fruit; string hoppers with dhal or another suitable accompaniment; milk with oats and fruit; hoppers with egg; or appropriate roti with a protein-rich accompaniment.
A useful approach is to combine an energy-providing food with a source of protein and, where possible, fruit or vegetables.
2. Protein Supports Growing Bodies
Protein is important for growth and tissue development.
Young children can receive protein from eggs, fish, chicken, meat, milk, yoghurt, dhal, chickpeas, cowpea and other pulses.
Families do not need to rely exclusively on meat for protein. Sri Lankan diets offer many opportunities to include nutritious plant-based sources such as dhal and legumes.
3. Encourage Fruits and Vegetables From an Early Age
Fruits and vegetables provide vitamins, minerals, fibre and a wide variety of flavours and textures.
Sri Lanka offers many options throughout the year, including banana, papaya, mango, watermelon, guava, avocado, carrot, pumpkin, beans, cucumber, beetroot and leafy greens.
Children do not always accept a new food immediately. A child may need to see, touch, smell or taste a food several times before becoming comfortable with it.
Keep offering healthy foods calmly without turning every meal into a negotiation.
4. Don't Force Children to Finish Everything on Their Plate
Children should gradually learn to recognise their own hunger and fullness signals.
Parents decide what food is offered and when. Children can increasingly learn to recognise how much they need to eat.
Constantly forcing children to eat beyond fullness can make mealtimes stressful and may interfere with their developing awareness of hunger and satiety.
Offer appropriate portions initially. Children can always ask for more.
5. Portion Sizes Should Be Child-Sized
A young child's stomach and energy needs are different from an adult's.
Start with smaller, age-appropriate portions and allow the child to request additional food if they are still hungry.
Parents should also remember that appetite naturally changes. Children may eat more during periods of growth or increased activity and less at other times.
6. Water Should Be the Everyday Drink
Water should be readily available throughout the day.
Young children can easily become accustomed to sweet flavours when frequently given soft drinks, sweetened juices, flavoured drinks or sweetened milk beverages.
Whole fruit is generally preferable to fruit juice because it provides fibre and requires children to eat rather than simply drink calories.
Developing the habit “When I am thirsty, I drink water” is valuable from an early age.
7. Be Aware of Added Sugar
Sugar does not need to become a forbidden substance. Birthday cake, ice cream and occasional treats can be part of childhood.
The concern is when high-sugar foods become everyday staples.
Parents should be particularly aware of sugary drinks, sweetened breakfast cereals, biscuits, chocolate, sweets, cakes and pastries, flavoured yoghurts with high added sugar, packaged snacks and sweetened milk drinks.
Rather than creating fear around sugar, teach children that some foods are everyday foods while others are occasional foods.
8. Be Mindful of Salt and Highly Processed Foods
Young children do not need adult levels of salt.
Packaged and highly processed foods can sometimes contain significant amounts of salt, sugar or saturated fat.
Parents can gradually become comfortable reading food labels. Look beyond attractive packaging and words such as “Kids”, “Natural”, “Healthy” or “Fortified” and check what the product actually contains.
Fresh or minimally processed foods should make up a significant part of a child's overall diet where practical.
9. What Should Go Into a Preschool Lunch Box?
A good preschool lunch or snack box does not need to be complicated.
Depending on the child's schedule and the preschool's food policies, a lunch box might contain a main food such as a sandwich, roti, rice-based option or another suitable carbohydrate source; protein such as egg, fish, chicken, cheese, dhal or another suitable option; fruit or vegetables; and water rather than a sugary beverage.
Food should also be easy for the child to manage independently.
Nutrition and independence can work together.
10. Be Careful With Choking Hazards
Food safety is especially important during the early years.
Some foods can present choking risks depending on a child's age and how they are prepared.
Young children should eat while seated and be appropriately supervised. Foods should be prepared in age-appropriate sizes and textures.
Parents should take particular care with hard, round or difficult-to-chew foods and should follow appropriate child-feeding safety guidance.
Eating while running, playing or lying down should be discouraged.
11. Food Allergies Must Be Taken Seriously
Parents should inform the preschool about any diagnosed food allergy or medically necessary dietary restriction.
The school should know what the child is allergic to, foods that must be avoided, signs of an allergic reaction, the child's emergency plan if applicable, and any prescribed emergency medication and procedures.
Clear communication between parents, teachers and caregivers is essential.
12. What About Picky Eating?
Selective eating is common during early childhood.
Children may suddenly refuse vegetables, insist on eating the same food repeatedly or reject foods because of their colour, smell or texture.
Parents can encourage variety by offering a familiar food alongside something new, introducing small portions, allowing children to explore new textures, eating together as a family, avoiding pressure and continuing to offer rejected foods on future occasions.
Patience and repeated exposure can be important.
13. Avoid Using Food as a Reward
Parents sometimes say: “If you eat your vegetables, you can have chocolate.”
This can unintentionally teach the child that vegetables are the unpleasant task and chocolate is the prize.
Similarly, food should not become the automatic solution to sadness or boredom.
Instead of consistently using sweets as rewards, consider praise, stickers, choosing a story, extra playtime or a family activity.
14. Family Meals Are Learning Opportunities
Children learn eating habits by observing adults.
If parents eat a range of vegetables, drink water and try different foods, children see these behaviours as normal.
Where possible, eating together as a family also creates opportunities for conversation, social skills, table manners, language development and connection.
Try to keep some family meals free from televisions, tablets and phones.
15. Involve Children in Food Preparation
Healthy eating becomes more interesting when children participate.
Young children can help with simple, safe activities such as washing fruit, mixing ingredients, choosing between two vegetables, arranging fruit on a plate, helping pack their snack box or growing herbs and vegetables.
These experiences also introduce language, mathematics, sensory exploration and independence.
16. Parents Are Powerful Role Models
Children pay attention to how adults talk about food and their bodies.
Be cautious with statements such as “Carbs are bad”, “I was naughty because I ate cake” or “I need to stop eating because I'm getting fat.”
Instead, focus conversations on what food helps the body do.
This creates a more positive understanding of nutrition.
Nutrition, Sleep and Physical Activity Work Together
Healthy development cannot be reduced to food alone.
A child can have an excellent diet but still need adequate sleep, physical activity, outdoor play, emotional connection, learning and rest.
Healthy early childhood is about balance across the entire day.
When Should Parents Seek Professional Advice?
Parents should seek advice from an appropriately qualified healthcare professional if they have concerns about their child's growth, nutrition or eating behaviour.
This is particularly important when a child has significant difficulty eating or swallowing, regularly coughs or chokes during meals, eats an extremely restricted range of foods, shows signs of a possible food allergy, has persistent vomiting or diarrhoea, experiences ongoing constipation, appears to be losing weight or not growing as expected, has unusual tiredness or weakness, has a medical condition affecting nutrition, or causes parents significant concern regarding feeding or growth.
Parents should avoid giving young children unnecessary vitamins, supplements or restrictive diets without appropriate professional advice.
A Simple Nutrition Checklist for Early Years Parents
Does my child eat a variety of foods across the week?
Are fruits and vegetables regularly available?
Does my child receive appropriate sources of protein?
Is water their main everyday drink?
Are sugary drinks and highly processed snacks limited?
Are portions appropriate for their age?
Do we avoid forcing them to finish food?
Do we eat together when possible?
Are meals generally free from pressure and distraction?
Does my child see adults modelling healthy eating habits?
You do not need a perfect answer to every question every day. Healthy eating is built through consistent habits over time.
Building a Healthy Relationship With Food
Good nutrition in the early years is not simply about getting children to eat broccoli or avoiding sweets.
It is about helping children develop a lifelong relationship with food.
We want children to gradually learn:
I eat when I am hungry.
I can recognise when I am full.
I am willing to explore different foods.
Food gives my body energy to grow, play and learn.
Some foods are everyday foods and some are occasional treats.
Mealtimes can be enjoyable.
Parents do not need to create a perfect diet.
They need to create an environment where nutritious choices are regularly available, new foods can be explored without fear and children can gradually learn to listen to their bodies.
The habits established during early childhood can influence attitudes towards food for many years to come.
Because feeding a young child is about much more than what is placed on their plate.
It is about building the foundations for a healthy relationship with food, growth and wellbeing for life.
