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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

Lunch Box Basics

If you're concerned about your toddler getting a healthy meal or snack when he heads off to nursery school, daycare or the babysitter's, fix it yourself! He'll like the grown-up feeling of carrying his own lunch box and you'll rest easy knowing he's getting the nutrition he may need.
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Toddler on Aisle Three

Holiday shopping with a toddler doesn't have to be stressful. Try these tips: Go in the morning when she's less likely to be cranky. Give her regular breaks from the stroller or shopping cart to let off steam. Bring water and healthy snacks like nuts, raisins or granola bars to keep her energy up, and disposable wipes for cleaning hands. Tell her the store rules and enforce them. Remind her to use her soft "public" voice when she needs something.

Source: "Ten Tips for All Day Shopping with a Toddler," www.thingamababy.com, May 18, 2006; "How to Take a Toddler Shopping," by Rose Halas, www.essortment.com