Fast food diet

Healthy Eating

Get your child on the path to healthy eating.

Focus on the meal and each other. Your child learns by watching you. Children are likely to copy your table manners, your likes and dislikes, and your willingness to try new foods.

Offer a variety of healthy foods. Let your child choose how much to eat. Children are more likely to enjoy a food when eating it is their own choice.

Be patient with your child. Sometimes new foods take time. Give children a taste at first and be patient with them. O!er new foods many times.

Let your children serve themselves. Teach your children to take small amounts at first. Let them know they can get more if they are still hungry.

Cook together. Eat together. Talk together. Make meal time family time.

U.S. Department of Agriculture Food and Nutrition Service

FNS-451 October 2012

USDA is an equal opportunity provider and employer.

1 cup 1! - 2 cups

! cup of fruit? ! cup mashed, sliced, or chopped fruit ! cup 100% fruit juice ! medium banana 4-5 large strawberries

! cup of veggies? ! cup mashed, sliced, or chopped vegetables 1 cup raw leafy greens ! cup vegetable juice 1 small ear of corn

2 year olds 3 year olds 4 and 5 year olds What counts as:

1 ounce of grains? 1 slice bread 1 cup ready-to-eat cereal flakes ! cup cooked rice or pasta 1 tortilla (6” across)

1 ounce of protein foods? 1 ounce cooked meat, poultry, or seafood 1 egg 1 Tablespoon peanut butter " cup cooked beans or peas (kidney, pinto, lentils)

! cup of dairy? ! cup milk 4 ounces yogurt # ounce cheese 1 string cheese

1! cups

1 cup 1 - 1! cups1 - 1! cups

3 ounces 4 - 5 ounces4 - 5 ounces

2 ounces 3 - 5 ounces3 - 4 ounces

Protein Foods

2 cups 2! cups2 cups

Food group

Vegetables

Fruits

Grains

Dairy

Daily Food Plan Use this Plan as a general guide.

Make half your grains whole

Choose low-fat or fat-free

These food plans are based on average needs. Do not be concerned if your child does not eat the exact amounts suggested. Your child may need more or less than average. For example, food needs increase during growth spurts.

Children’s appetites vary from day to day. Some days they may eat less than these amounts; other days they may want more. O"er these amounts and let your child decide how much to eat.

Some foods are easy for your child to choke on while eating. Skip hard, small, whole foods, such as popcorn, nuts, seeds, and hard candy. Cut up foods such as hot dogs, grapes, and raw carrots into pieces smaller than the size of your child’s throat—about the size of a nickel.

Healthy Eating

There are many ways to divide the Daily Food Plan into meals and snacks. View the “Meal and Snack Patterns and Ideas” to see how these amounts might look on your preschooler’s plate at www.choosemyplate.gov/preschoolers.html.