Sometimes preschoolers seem to eat either too little or too much of one thing, so that you wonder if it’s enough to sustain them. Need help to make sure your child is getting the vitamins and minerals he needs for proper growth and health? Here’s a primer to make sure you’re covering all the bases.

calcium

Calcium is a must for healthy bones and teeth. In fact, a diet rich in calcium now will minimize your child’s risk of having weak bones (osteoporosis) in adulthood. Many kids don’t have a problem saying “yes” to yogurt and cheese, but even if they have a food allergy, there are other sources of calcium, including broccoli, fortified soy beverages and orange juice. WHAT THEY NEED Ages 1″“3: 500 mg, 4″“8: 800 mg. WAYS TO GET IT INTO THEIR DIET Just 1.5 ounces of cheddar cheese has 306 mg of calcium and 1⁄2 cup of soft tofu made with calcium sulfate has 138 mg.

vitamin D

“Vitamin D is calcium’s helper,” says Gina Sunderland, a Winnipeg-based consulting dietitian. “It’s involved in bone and tooth formation, may regulate blood pressure and plays a role
in maintaining a healthy digestive tract.” A rich source of vitamin D, besides sunlight, is milk. Other good sources include oily fish (e.g., salmon) and margarine. WHAT THEY NEED Ages 1″“3 and 4″“8: 5 micrograms (mcg) or 200 International Units (IU). WAYS TO GET IT INTO THEIR DIET One cup of fortified milk has 98 IU and 1 tablespoon of fortified margarine has 60 IU.

iron

Without sufficient iron, the body can’t produce enough hemoglobin, which enables red blood cells to carry oxygen. As a result, iron deficiency anemia may leave your child tired, weak and pale. Besides red meat, fish and poultry, iron is found in eggs, peanut butter, nuts, fortified breakfast cereals and raisins. WHAT THEY NEED Ages 1″“3: 7 mg, 4″“8: 10 mg. WAYS TO GET IT INTO THEIR DIET Ready-to-eat cereal that is 100 percent iron fortified (check the label) has a whopping 18 mg per 3⁄4 cup.

vitamin A

It’s important for healthy skin, eyes and nails and boosts protection against infection. You can find it in any dark orange, yellow or green vegetables such as sweet potatoes, carrots
and broccoli as well as cantaloupe and apricots. WHAT THEY NEED Ages 1″“3: 300 mcg or 1,000 IU, 4″“8: 400 mcg or 1,320 IU. WAYS TO GET IT INTO THEIR DIET A 1⁄2 cup of boiled carrot slices has 13,418 IU and one cup of cubed cantaloupe has 5,411 IU.

vitamin C

This popular antioxidant is vital for the production of collagen, a protein that holds cells together, which is necessary for healthy muscles, teeth, gums and bones. It also strengthens
the immune system. Most kids get enough vitamin C, says Lynn Roblin, a registered dietitian in Oakville, Ont. — pretty well all fruits and vegetables pack some. WHAT THEY NEED Ages 1″“3: 15 mg, 4″“8: 25 mg. WAYS TO GET IT INTO THEIR DIET One medium-sized orange has 75 mg of vitamin C.

vitamin B12

Like iron, it’s required for healthy red blood cell formation and is a building block for DNA. It’s found in animal products such as eggs, milk and meat, so kids who don’t consume
these may need help meeting the requirements, so look to products fortified with vitamin B12, such as rice beverages and soy-based meat substitutes. WHAT THEY NEED Ages 1″“3: 0.9 mcg, 4″“8: 1.2 mcg. WAYS TO GET IT INTO THEIR DIET 3 ounces of canned white tuna has 1 mcg of B12 and 3 ounces of roasted ham has 0.6 mcg.

zinc

“Kids who don’t get enough of this mineral definitely aren’t reaching their full growth potential,” says Roblin. Zinc’s main role is to steer healthy growth, build immunity and heal wounds. The
best sources are red meats, some seafood (oysters) and whole grains. WHAT THEY NEED Ages 1″“3: 3 mg, 4″“8: 5 mg. WAYS TO GET IT INTO THEIR DIET 3 ounces of beef has 8.9 mg and one roasted chicken leg has almost 3 mg of zinc.

what about supplements?

Food sources are the best option when it comes to nutrients, but don’t lose heart if your picky preschooler is not eating a balanced diet, says Sunderland. Her advice is to follow Canada’s Food Guide recommendations for your child’s age and complement her diet with a well-balanced, age-appropriate daily multivitamin for nutritional insurance.

Angela Pirisi is a Hamilton, Ont.-based health writer and mom who is
a big fan of food variety, and vitamins, just in case.