Let’s talk about the daily routine of a preschooler, about how much children of this age should sleep, how often to eat, and how much time should be devoted to the development of the child.
Anna Sheveleva, a practicing pediatrician, mother of 2 children, author of a blog dedicated to pediatrics, spoke about the specifics of the activity and nutrition of a child from 3 to 7 years old during the day.
Many children of this age are already starting to attend kindergarten, follow the rules and daily routine adopted there. Others stay at home with their mother, grandmother, or nanny, who organize the care and leisure of children.
How much sleep should a preschooler? A child of 3-5 years old needs 12-13 hours of sleep per day, at the age of 5-7 years – 11-12 hours. Most of this time falls on night sleep, but 1 daytime sleep is also recommended.
Daydream. Afternoon time is recommended to devote to daytime sleep, the duration of which is 1.5-2 hours. Those children who cannot fall asleep also need rest at this time – they can lie quietly, play quietly, or leaf through a book.
Nutrition
How often should a baby eat? A preschooler needs 3 main meals: breakfast, lunch, and dinner. And 1-2 snacks between them – second breakfast and afternoon snack.
What is important is to eat every day. The child needs to receive daily products from the following groups:
- Vegetables and fruits
- Cereals, rice, pasta, bread, potatoes
- Meat, fish, eggs, nuts
- Milk and dairy products
- Liquid
- Vegetable oils
Children should receive such products daily so that their body is provided with the necessary nutrients: proteins, fats, carbohydrates, vitamins, minerals, essential fatty acids, fiber. This is necessary for the full growth and development of the child.
For breakfast and dinner, children receive one dish. It can be milk porridge, scrambled eggs, or cottage cheese casserole.
Traditionally, lunch consists of two courses. For lunch, children receive the first course (borscht, soup, or fish soup) and the second. For the second course, the “plate rule” is relevant, ½ of it should be occupied by salad, ¼ – by meat or fish, ¼ – by side dish.
According to the rules of a healthy diet, it is important that the child receives fresh vegetables and fruits (a source of vitamins, minerals, fiber), vegetable oils and fish (a source of unsaturated Omega 3 fatty acids).
- soup on meat or vegetable broth, with the addition of cereals, vegetables, vermicelli; puree soup, borscht, yushka
- milk porridge with cereals (rice, buckwheat, corn, oatmeal, manna, multi-cereal); vegetables and fruits (millet-pumpkin, rice-carrot, rice-prune); with the addition of dried apricots, raisins
- cottage cheese dishes: casseroles, cheesecakes, lazy dumplings, etc.
- scrambled eggs or scrambled eggs with vegetables
- side dishes: pasta with cheese and butter, mashed potatoes, steamed vegetables, vegetable stew, etc.
- fish or meat dish (patty, meatballs, meat zrazy, rolls, cabbage rolls, stew or fish)
- vegetable and fruit salads
- fresh fruits, berries
- drinks (juices, fruit drinks, compotes from fresh fruits or dried fruits)
Snack Ideas
In the intervals between the main meals, children can get hungry. They may ask for food after active games or on the way to developmental activities. It is important that snack foods are not only tasty but also healthy. A good solution for a snack can be:
- fruit (sliced apple, banana, small grape sprigs)
- sandwiches with “healthy toppings” – lettuce, pieces of egg, meat or cheese
- assorted pieces of fruit, cheese, diced, pre-cooked and stacked in a tray
- glass of milk with grain bread
- a jar of yogurt, cottage cheese or cottage cheese dessert. They are a source of protein, calcium, vitamins, and are important for the normal functioning of the intestines. Fermented milk products can be additionally enriched with essential Omega-3 fatty acids, which are important for the development of the child’s brain and vision, affect resistance to stress and academic success, and the child’s intelligence. Omega-3 supplements are especially relevant for children who do not eat fish.
Walks and activities
In the cold season, the child should spend 1-2 hours a day outside, in the summer it can be most of the day. Children of this age are very sociable, actively explore the world, like to communicate with peers, and learn to make friends. It is important for children to often visit the children’s team – in the kindergarten, on the playground, or in the playroom.
7.30 – 8.00 – awakening, morning toilet
8.30 – 9.00 – breakfast
9.00 – 10.30 – games at home or developmental activities
10.30 – second breakfast
11.00 – 12.30 – walk, outdoor games
12.30 – 13.00 – lunch
13.30 – 15.30 – daytime sleep
16.00 – afternoon tea
16.00 – 18.00 – a walk on the street or games at home, developing activities
18.30 – 19.00 – dinner
19.00 – 20.30 – swimming, reading books, quiet games
21.00 – going to bed
Let your children grow up healthy and please you!
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