I am growing and learning every day
I need your help to eat well and TRY NEW FOODS!
WHAT
- Offer small amounts (1 to 2 tablespoons) of several foods, even ones you don’t like.
- Offer me a new food along with a familiar food.
HOW
- Let me use my spoon, fingers, or both. I learn by smelling, tasting, and touching food.
- If I don’t like a new food right away, that’s ok! Offer it again at another time. It might take 10 or more times before I decide to try it.
- Please don’t force me to eat. Let me eat my way – fast or slow.
WHEN
- I need a routine. Let’s eat at the same times every day.
- My stomach is still small, so I get hungry every 2 or 3 hours.
- I do best with 3 meals (breakfast, lunch, dinner) and 2 or 3 snacks.
- I only need water between meals and snacks.
WHERE
- Eat with me. Learning new things can be scary. I feel safe with you and will learn best with your support.
Let me decide what and how much to eat. Please don’t make me eat more or less than I want.
Here are some examples of what meal and snack portion sizes might look like on my plate.
Plate size shown: 10″
Breakfast
¼ cup diced strawberries
½ cup breast milk or whole milk
½ slice, cut up whole grain toast
½ cooked, cut up egg
Lunch
½ medium, sliced banana
¼ cup cooked, chopped green beans
¼ cup whole grain macaroni and cheese
½ cup water
Snacks
½ cup dry cereal
2 to 3 whole grain crackers with cheese
¼ cup cooked, chopped carrots
water between meals and snacks
Dinner
¼ cup applesauce
½ cup cooked, cut up broccoli
1 medium, cut up corn tortilla
¼ cup cooked, mashed pinto beans
½ cup breast milk or whole milk
Daily Suggested Food Group Amounts
FRUITS
2 servings a day
1 serving = ½ cup
(1 cup total)
Cooked or soft, raw fruit
Mashed, sliced, or chopped
Offer a variety: red, yellow, orange, blue, and green
VEGETABLES
2 servings a day
1 serving = ½ cup
(1 cup total)
Cooked and mashed, sliced, or chopped veggies
Offer a variety: dark green, orange, red, yellow, and purple
GRAINS
6 servings a day
1 serving = ½ ounce
(3 ounces total)
Bite-sized pieces
Whole grain bread, tortillas, rice, or noodles
Dry or cooked cereal
PROTEINS
2 servings a day
1 serving = 1 ounce
(2 ounces total)
Cooked, chopped meat, poultry, or fish
Eggs
Cooked, mashed beans, or peas
Peanut butter
DAIRY
4 servings a day
1 serving = ½ cup
(2 cups total)
Breast milk (at breast or expressed) or whole milk
Yogurt
Cheese
Look what I can do!
- I understand a lot of what you say. Read, talk, and sing to me so I can learn more!
- I like to copy what you do. Let me play with a bowl and spoon. I will pretend to stir food just like you do.
- I am still learning how to use a spoon and cup. Please be patient with my mess.
- I can use my hands to stack blocks, throw a ball, and push and pull toys. Play with me!
Keep me safe and healthy
I love to run, jump, and climb. Watch me when I’m active so I don’t get hurt.
I like to explore. I open doors and drawers to see what’s inside. Let me learn, but keep me safe.
Please DON’T give me foods I could choke on like whole nuts, whole grapes, seeds, hot dogs, or hard candies, and sit with me while I eat.
I need check-ups and shots to stay healthy. I should visit the doctor at 18 months and 2 years.
If I haven’t seen the dentist yet, make my first appointment. I should be brushing my teeth twice a day. Ask my dentist how to keep my teeth healthy.
Be with me during screen time and interact with me. Remember to schedule plenty of non-screen time into my day.
