Year 2 Year 3 Year 4 Year 5

Nutrition Watch

Feeding a healthy toddler

Healthy eating habits start early, so encourage your child to eat a balanced diet with choices from each of the five major food groups (grains, vegetables, fruits, dairy and meat and beans). The U.S. Department of Agriculture (USDA) Food Pyramid says children ages two to three should consume 1,000 to 1,400 calories per day, depending on his activity level. At age four, his calorie intake should go up to between 1,200 and 1,600.1

Here are some suggestions for creating a healthy menu for your child. When a range is given for a serving size, the smaller portion is generally appropriate for a two- or three-year old, while the larger portion is for a four- or five-year old.

Grains (four to five servings per day)

  • One-half to one slice of whole-grain bread
  • One-half bagel
  • One-half to three-quarters cup unsweetened breakfast cereal
  • One-quarter to one-half cup cooked pasta or rice
  • Two to five whole grain crackers

Other good choices include cornbread, English muffins, muffins and rice cakes.

Vegetables (two or more servings)

  • One-quarter to one-half cup cooked vegetables
  • One-third to one-half cup raw vegetables

Good choices are asparagus, beets, broccoli, carrots, cauliflower, corn, green and red peppers, green beans, kale, peas, potato, pumpkin, squash, sweet potato, tomato, vegetable juices and zucchini.

Fruit (two or more servings)

  • One-quarter to one piece of fruit
  • One-quarter to one-half cup cooked fruit
  • One-half cup juice

Try apples, applesauce, apricots, bananas, cantaloupe, fruit cocktail, 100% fruit juices, grapefruit, kiwifruit, nectarines, oranges, peaches, plums, strawberries and watermelon.

Dairy (three to four servings)

  • Three-quarters cup milk
  • One-half to three-quarters ounce low-fat cheese
  • One-half to three-quarters cup low-fat yogurt

Other good choices are low-fat cottage cheese, custard and ice milk.

Meat and Beans (two or three servings)

  • One to two ounces lean meat, fish, poultry or tofu
  • One egg
  • One-quarter cup cooked dried beans
  • One to two tablespoons peanut butter

Other choices include shellfish, dried peas, lentils and reduced-fat cold cuts.2

1 “Nutrition Guidelines for Young Children”http://parentcenter.babycenter.com

2 “Healthy Food Choices: 2 to 5 Years”www.medem.com

Consult your physician or dental professional if using another fluoridated product.

Helpful Tips
for Parents

Now Hear This!

Listening skills are vital to your child’s education, verbal communication and interpersonal relationships. He’ll start learning to listen as young as two when you practice and encourage these good habits: Get down on his level and make eye contact while talking. Don’t interrupt unless there’s a question. Divide listening and talking roles. Pay attention to what he says and respond with a nod or a comment. Ask him to repeat what you’ve talked about and compliment him for being a good listener.

Source: “Teach Your Kids Listening Skills (the Real ABC's),” by Jodie Lynn, www.family.go.com, accessed October 15, 2007.