I’m growing up strong
Thank you for helping me LEARN HOW TO STAY HEALTHY.
I will soon be 5 years old, but I still have plenty of growing to do. Help me keep my body healthy.
- Teach me how to choose healthy foods. Soon I will go to school where I must make choices. If my friends ask, I can tell them why I choose the foods I do.
- Help me learn to balance foods. If I eat ice cream, teach me to top it with fresh strawberries, not chocolate syrup.
- Let’s try a new food once a week. We can add color to our meals with many green, red, yellow, and blue fruits and vegetables.
- I want to turn off the TV and play. We can dance to the music, play catch, or take a walk (even inside). Let’s pretend. I can be a bird and flap my wings, or I can run like a horse.
Breakfast Starts My Day
It is hard to think or listen when I’m hungry. Eating breakfast gives me energy to learn. Let’s plan breakfast together. We can set the table with a box of cereal, bowls, and spoons. In the morning, we can get out the milk and fruit. Breakfast can be easy!
Here are some examples of what meal and snack portion sizes might look like on my plate.
Plate size shown: 10″
Breakfast
1 small sliced banana
½ cup water
1 cup whole grain cereal
with 1 cup low-fat milk
Lunch
½ sliced orange
½ cup cut up cucumber
1 cup low-fat milk
1 tablespoon fruit jam
on 2 slices whole grain bread
with 2 tablespoons peanut butter
Snacks
½ cup diced strawberries
with ½ cup low-fat yogurt
½ cup sliced bell pepper with ¼ cup chickpea hummus
2 pita bread slices
water between meals and snacks
Dinner
1 cup mixed, green salad with 1 tablespoon dressing and ¼ cup cut up beets
½ cup water
Raisins in 1 small oatmeal cookie
3 tablespoons baked, chopped chicken
2 or 3 cubes cheese
Daily Suggested Food Group Amounts
FRUITS
3 servings a day
1 serving = ½ cup
(1½ cups total)
Cooked or soft, raw fruit
Mashed, sliced, or chopped
Offer a variety: red, yellow, orange, blue, and green
VEGETABLES
3 servings a day
1 serving = ½ cup
(1½ cups total)
Mashed, sliced, or chopped veggies
Offer a variety: dark green, orange, red, yellow, and purple
GRAINS
8-10 servings a day
1 serving = ½ ounce
(4-5 ounces total)
Whole grain bread, tortillas, rice, or noodles
Dry or cooked cereal
PROTEINS
3-5 servings a day
1 serving = 1 ounce
(3-5 ounces total)
Cooked lean meat, poultry, or seafood
Eggs
Cooked beans, peas, or tofu
Peanut butter
DAIRY
5-6 servings a day
1 serving = ½ cup
(2½ cups total)
Low-fat milk
Yogurt
Cheese
Look what I can do!
- I can eat with a fork and spoon and wipe my mouth and hands with a napkin.
- I love to draw and make things. Let’s make a picture with the food groups on it.
- I love to read. Let’s walk to the library and get some books.
- I can take turns. Let’s play follow the leader!
- I can help. I will set the table for dinner and wipe it off after we eat.
Keep me safe and healthy
Remind me to brush and floss my teeth every day. Take me to the dentist to get my teeth checked.
Washing our hands helps us stay healthy. We should wash them often for at least 20 seconds with warm water and soap.
I need simple rules. Set limits on when, where, and how often we have screen time. Talk about what I’m learning as we watch together, and keep me safe from what I shouldn’t see. Let’s focus on each other during meals and snacks, not a screen.
