Kids over 3 need a regular feeding schedule to help them grow well, stay healthy and ensure they get the right nutrients at the right times.

There’s lots to consider when planning a feeding schedule for your little one; their age, how active they are and what they need to thrive. But, once you find a schedule that suits your little one’s needs and fits into you and your family’s routine, you will all reap the benefits!

Here, we share some simple advice to help you create a feeding schedule for your child.

• A consistent feeding schedule is vital for your little one’s growth, development, and health.
• An optimal feeding schedule considers the child’s age, activity level, and nutritional needs.
• Regular meal times help regulate your child’s hunger and fullness cues, preventing overeating or undereating.
• Consistency in meal times fosters a sense of security and stability for children.
• Incorporating a balanced mix of proteins, carbohydrates, healthy fats, vitamins, and minerals is essential.

Creating a well-timed feeding schedule for your child ensures they get the right nutrients at the right times. Consistency is key as it will help your child develop good eating habits for life.

Children like knowing what to expect; it makes them feel safe, which is why a regular eating regime is important. Plus, it will help manage your little one’s hunger, energy, and digestion.

Children aged 3 and up need 3 main meals and 2 to 3 snacks each day. The exact times can vary, but a daily routine is crucial. Here’s a sample schedule you might want to try with your little one…

Creating a feeding schedule that contains the right balance of nutrients will help your little one grow up healthy and it will help them to develop good eating habits that can last a lifetime.  

A balanced diet for your little one should include foods from all the main food groups. These include fruits, vegetables, whole grains, lean proteins, and dairy or plant-based alternatives. 

Fruits and vegetables are full of vitamins and fibre; lean proteins help muscles grow; whole grains give energy; and dairy products strengthen bones and teeth.

Young children have smaller stomachs than adults, which means your little one needs smaller meals. Aim for portions that are about one-quarter to one-third of an adult’s serving size.

A variety of tastes, textures and flavours will help your child develop a love for a range of different foods and it can reduce the chances of picky eating. Try to mix different fruits, vegetables, grains, proteins, and dairy products throughout the week.

Some simple ways to encourage variety include making sure your little one’s plate has a rainbow of colours and making meals fun with creative presentation. Why not try making faces out of chopped up vegetables?

Introduce new foods alongside your child’s current favourite foods and get your child involved in meal planning and cooking. Eating healthy yourself as a parent also sets a good impression for your little one.

Snacks will give your toddler energy and nutrients between meals. Offer snacks to your little one 2 to 3 hours after a meal, making sure there is at least 1 to 2 hours before the next meal as this helps prevent overeating and keeps your toddler’s appetite in check.

The best snacks for kids should have:

• Protein: Helps with muscle growth and repair
• Healthy carbohydrates: Gives your little one energy for play and learning
• Fibre: Keeps your child full and helps digestion

Stuck for ideas? Give these a try…

Drinking enough water is important for your little one to stay healthy and for their body to work well and grow strong.

When creating your child’s eating plan, remember to add fluids throughout the day. The right amount depends on your child’s age, size, and how active they are, but a good rule is to give water with meals and snacks whilst also offering water throughout the day.

Always avoid giving your toddler sugary, fizzy drinks as they contain no nutrients and can harm your child’s teeth and lead to obesity.

A consistent feeding routine for your toddler, with balanced meals and healthy snacks, not only ensures that your child gets the nutrients they need for growth and energy but it will also help them develop good eating habits for life.

The aim is for your child to develop a healthy relationship with food, which can be supported by making sure mealtimes are a stress free, positive experience and by offering them regular, balanced meals and snacks.