How to Make the Apple Walnut Salad

Makes 8 servings, 1/2 cup each

2 apples

1 cup grapes

1 c walnuts

2 Tbsp mayonnaise

1 Tbsp honey

Step 1:

Chop the apples, quarter the grapes, and quarter or chop the walnuts.

Toast the walnuts by heating over medium heat for 2-3 minutes, stirring frequently.

Step 2:

Combine the apples, grapes and walnuts. Add mayonnaise and honey and stir until fruit and nuts are coated.

Variations:

Use any other type of nut - pecans, almonds, peanuts.

Add dried fruit like raisins or dried cranberries.

Use other seasonal fruits like mandarin oranges.

Nutrition Information (for about ½ cup serving)

Calories – 140

Fat – 12g

Sat fat – 1g

Trans fat – 0g

Cholesterol – 1 mg

Sodium – 20 mg

Fiber – 2 g

Sugars – 9g

Protein – 3g

Vit A – 40 IU

Calcium – 19 mg

Vit C – 2.3

Iron – 0.5

by Kati Chevaux

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Helpful Tips for Parents

• Breakfast is the most reliably linked meal to cognitive performance in school-age children. Prioritize a protein- and fiber-rich breakfast every morning.

• Protein + fat + fiber at every meal stabilizes blood sugar and prevents the energy crashes that drive meltdowns, irritability, and inability to focus.

• Involve children in food preparation. Children who help prepare a meal are statistically more likely to eat it, even if it contains ingredients they previously rejected.

• Water is the ideal hydration for preschoolers. Milk (2–3 cups/day) is also appropriate. Sports drinks, soda, and excessive juice have no appropriate role in the preschool diet.

• Iron deficiency is the most common nutritional deficiency globally in children under 5. Red meat, legumes, fortified cereals, and leafy greens are the best sources.

Frequently Asked Questions

What are the best vitamins and supplements for preschoolers?

Most pediatric nutrition organizations do not recommend routine multivitamin supplementation for preschoolers eating a reasonably varied diet. The nutrients most likely to be deficient: vitamin D (supplement with 600 IU/day unless child gets >15 minutes of direct sunlight daily), iron (check ferritin levels at well-child visits), and omega-3 fatty acids (supplement if child doesn't eat fish 2x/week). Discuss specific supplementation with your pediatrician based on your child's individual diet and lab results.

Are organic foods necessary for preschoolers?

The EWG's "Dirty Dozen" list identifies conventionally grown produce with the highest pesticide residue — prioritizing organic for these items (strawberries, spinach, kale, peaches, pears, nectarines, apples, grapes, bell peppers, cherries, blueberries, and green beans) reduces pesticide exposure most cost-effectively. For items on the "Clean Fifteen" list, organic offers minimal additional benefit. Any fruit or vegetable, organic or conventional, is better than no fruit or vegetable.

Related reading: See also our smoothie recipes guide and our handwashing guide for more ideas on this topic.

🎓 Skills Your Child Will Develop

• 📏 Early Math Skills — Measuring ingredients, counting servings, comparing quantities, and dividing portions makes cooking and eating some of the most authentic early math experiences available to preschoolers.
• 😊 Positive Relationship with Food — Joyful, pressure-free food experiences build the positive relationship with eating that underlies lifelong nutritional health — and is far more protective against disordered eating than any restriction-based approach.
• 🍽️ Independence & Life Skills — Learning to serve themselves, pour a drink, or prepare a simple snack builds practical independence and the self-care capability that kindergarteners need to manage their own nutrition during the school day.
• 💬 Vocabulary Expansion — Nutrition activities introduce rich vocabulary — nutrients, protein, fiber, harvest, ferment, season — expanding language range in a domain that connects directly to science, social studies, and health literacy.

Salads aren't often a favorite with preschoolers, but you can make this one with your preschooler's favorite ingredients. Waldorf salad, traditionally made with apples, celery, raisins, nuts, and mayonnaise, is common at Thanksgiving dinner. Make this recipe for the children at Thanksgiving or at preschool for your Thanksgiving theme, apple theme, or local food theme.

Questions to Ask Your Child

Use these open-ended prompts to extend the learning during or after the activity:

• "What does this taste like — can you describe it in three words?"
• "What other foods have a similar color or texture?"
• "Do you think you'd like this more warm or cold?"
• "What does your body feel like after eating something healthy?"
• "If you were going to make this yourself, what's the first thing you'd do?"
• "What would you add to change the flavor?"

There are no right or wrong answers to any of these questions. The goal is to keep the conversation going, model curious thinking, and give your child practice putting their experience into words.