The ideal balance: Combine a dairy product for calcium (essential for strong bones and teeth), a whole grain for sustained energy, and fresh fruit for vital vitamins that support growth. Opt for milk, yogurt, or cheese paired with bread and fruit.
Choose nutrient-dense options: Whole grain, baguette, or cereal bread provides slow-release sugars for lasting fullness—far better than sliced, sweet, or fatty breads. For cheese, select authentic varieties like Camembert or Comté over processed ones (e.g., Kiri or St-Môret), which offer less calcium. Pair with water, limiting sugary juices or sodas to 1-2 glasses weekly.
Age-appropriate portions: Bread—3-year-olds: 1/8 baguette; 6-year-olds: 1/4; 12-year-olds: 1/3. Add chocolate squares (2 for 2-3 years, 3 for 3-6, 5 for 6-12) or a thin spread. For cakes, a BN or four fruit trays suffice for a 3-year-old.
Timing matters: Serve 2-2.5 hours before dinner (e.g., 5 p.m. for 7:30 p.m. meal). Keep it quick—eat at the table, not mindless TV grazing.
Insights from Catherine Bourron-Normand, registered dietitian and co-author of Feeding Our Little Ones (Solar).
