I feel proud when I get to choose
I need your help to LEARN TO MAKE CHOICES.
WHAT
- I can eat what everyone else eats. You don’t need to make something special for me.
- Let me decide what I will eat from the foods you offer.
HOW
- Give me a choice when possible. Ask me, “Do you want peas or carrots with dinner?” or “Would you like red or green apple slices?”.
- Offer me a variety of foods, even ones you don’t like. Let me try them to learn if I like them.
- If I don’t like a new food right away, that’s okay! Offer it again at another time. It might take 10 or more times before I decide to try it.
WHEN
- My routine is important. Let’s try to eat at the same times every day.
- If I don’t want to eat at a meal or snack, tell me I will have another chance to eat at the next meal or snack time.
- Remember I only need water between meals and snacks.
WHERE
- I learn by watching you. Sit and eat the same foods that you offer to me.
- Teach me I am part of the family. I can help by wiping off the table and tearing lettuce or greens for salad.
I am learning how to do more, like feeding myself and cleaning up my toys. I love when you tell me you are proud of me.
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 raspberries
½ cup low-fat yogurt
½ slice, cut up whole grain french toast
½ cup water
Lunch
¼ cup diced kiwi
½ cup cooked, mashed sweet potato
1 slice whole grain bread
with 1 tablespoon peanut butter spread thin
½ cup low-fat milk
Snacks
½ cup dry cereal
½ cup cooked, chopped carrots
½ cup sliced peaches
1 stick low-fat string cheese, quartered lengthwise
water between meals and snacks
Dinner
½ cup roasted eggplant
½ cup low-fat milk
½ cup cooked, diced tomatoes
with ½ cup cooked whole grain pasta
with 2 tablespoons baked, chopped chicken
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
3 servings a day
1 serving = ½ cup
(1½ cups total)
Raw or cooked, 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)
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 beans, peas, or tofu
Peanut butter
DAIRY
4 servings a day
1 serving = ½ cup
(2 cups total)
Low-fat milk
Yogurt
Cheese
Look what I can do!
- I can feed myself with a spoon or fork, but I still use my fingers.
- Help me wash my hands before I eat.
- I can run, jump, and climb. Let’s be active together!
- I learn new words from you. Teach me the names and colors of foods and other objects. I still love it when you read to me.
Keep me safe and healthy
Now that I am 2 years old, it’s time for me to switch to low-fat milk, cheese, and yogurt.
I’m still learning to chew food properly. 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.
Help me brush my teeth at least twice a day with a small, soft toothbrush and smear of toothpaste.
Be with me during screen time and interact with me. Remember to schedule plenty of non-screen time into my day.
