The early childhood years (ages 3 - 7) are a period of extraordinary growth. Children’s bodies are growing rapidly, their brains are forming critical connections, and their emotional worlds are expanding in big and sometimes overwhelming ways.
During this stage, everyday routines around food, sleep, screen use and emotional support play a powerful role in shaping children’s health, learning and wellbeing, both now and into the future.
Why Nutrition Matters in Early Childhood
Between the ages of 3 and 7, children are in a crucial phase of physical and cognitive development. Good nutrition provides the foundation for:
- Physical growth and development, supporting bones, muscles and energy levels
- Brain development, including attention, memory and learning
- Immune system support
One simple but powerful message is to “eat a rainbow.” Encouraging a variety of fruits and vegetables exposes children to different nutrients, textures and flavours, supporting both health and adventurous eating habits.
But getting them to actually do so can be a challenge. Here are some tips and tricks to help you get those nutritious fruits and veggies into your child's diet.
Try These Quick Tips
- Keep a bowl of fruit on the kitchen table for a quick, easy snack.
- Always have freshly cut vegetable sticks in the refrigerator.
- Add raisins, bananas and other fresh or dried fruits to hot or cold cereals.
- Top broiled or grilled meats with a homemade salsa made with tomatoes, mangoes, avocados, red onions, cilantro and lime juice.
- Add bananas or berries to pancakes.
- Provide dried fruit instead of candy.
- Keep a bag of frozen vegetables in the freezer and add to stews, casseroles and stir-fried dishes.
- Freeze fruits such as bananas or grapes for a frozen treat.
Establishing Healthy Eating Habits
Healthy eating is not just about what children eat but also about how they learn to eat. Positive habits formed early tend to last.
Practical tips for parents and caregivers:
- Involve children in meal preparation so they become familiar with foods
- Let your child choose a fruit or vegetable at the grocery store
- Offer both raw and cooked vegetables - some children love crunch, others prefer soft textures
- Make shared meals a routine and create a positive, pressure-free mealtime environment
- Limit unhealthy options. Dessert does not need to be offered with every meal or even every day. Importantly, withholding dessert when a child refuses food can unintentionally increase its value. Children may claim to be “full” but still eat dessert; this is normal.
The Importance of Sleep
Sleep is essential for young children’s learning, emotional regulation and physical health. Adequate sleep:
- Supports brain development and memory
- Strengthens the immune system and physical growth
- Improves attention, behaviour and mood
- Leads to better learning outcomes at school
* Recommended sleep amounts:
- Ages 3 - 5: 10 - 13 hours (including naps); optimal bedtime 6.30 - 8.00pm
- Ages 6 - 7: 9 - 11 hours; optimal bedtime 7.30 - 9.00pm
Consistency matters more than perfection. While families may face challenges such as late schedules, cultural sleep practices or bedtime resistance, routines provide children with predictability and emotional safety.
Sleep struggles are often separation struggles - children are not giving us a hard time; they are having a hard time.
Key sleep strategies:
- Establish a calm, predictable bedtime routine
- Keep bedtimes and wake-up times consistent (even on weekends)
- Create a quiet, dark and cool sleep environment
- Empathise with feelings while maintaining clear, loving boundaries
Screen Time in Early Childhood
Parents often ask about how much screen time is appropriate, how to set limits, and what impact screens have on children’s wellbeing.
Current guidance increasingly focuses on quality over quantity, considering:
- Content: what children are watching or doing
- Context: where and with whom media is used
- Child factors: age, temperament and sensitivity
- Communication: how adults talk with children about media
- Capacity-building: helping children learn to regulate their own use
That said, quantity still matters. Research shows that screen use before bedtime disrupts sleep, background television reduces language exposure, and excessive early screen use can impact executive functioning.
A practical parenting toolbox includes:
- Limiting screens to prioritise face-to-face interaction
- Co-using media with children and linking it to active or creative play
- Avoiding screens during meals and family time
- Modelling healthy habits by putting devices away ourselves
Emotional Development in Early Childhood
Children aged 3 - 7 experience emotions that are big, intense and fast-changing. Brain areas responsible for regulation are still developing, so children rely heavily on adults to help them manage feelings.
Young children often communicate emotions through behaviour rather than words, and emotional regulation is something they learn over time.
Supporting emotional regulation means:
- Managing our own emotions so we can co-regulate calmly
- Talking openly about feelings and naming emotions
- Helping children identify their own feelings (“You’re frustrated because the tower fell”)
- Validating emotions while setting firm boundaries around behaviour
- Teaching coping strategies such as breathing, taking breaks or using words
Children are born with the ability to feel every emotion but none of the skills to manage them. Nutrition, sleep, screen habits and emotional support are deeply interconnected, and small, consistent choices make a big difference. All feelings are welcome, not all behaviours are. With warm validation, clear boundaries and strong routines, we give children the foundation they need to grow, learn and thrive.
* Reference:
- AASM consensus (2016): 10–13 h for 3–5 yrs; 9–12 h for 6–12 yrs JCSMPediatrics Publications
- NSF expert panel: 10–13 h (preschoolers), 9–11 h (school age) Sleep Health JournalPubMed
- NIH summary corroborating same ranges NICHD