FEEDING YOUR CHILD

Ages 2 to 5 years

 Eating Habits

Most eating habits are learned in childhood.  These habits affect food choices and health throughout life.

To help develop good eating habits, parents should:

   Plan regular mealtimes and snacktimes.  Limit eating or drinking between planned mealtimes and snacktimes.

   Serve meals when your child is not tired.

   Eat family meals together.  It provides security for children.  It is also a time for children to see what and how you eat.

   Keep the television off during mealtime.

   Make mealtime happy.

   Serve foods with bright colors, mild flavors, and a variety of textures.

   Set a good example.

   Pay attention to your child when his or her mealtime behavior is desirable.  Behavior that is rewarded is repeated.

   Have healthy foods ready and prepared for quick snacks.

   Plan enough time for play, rest, and sleep.

   Comfort and reward with love and attention, not with food.

Physical Activity

Children should be physically active every day.

ü      Walking

ü      Playing outside at a park or playground

ü      Riding a tricycle

ü      Swimming

ü      Playing ball

ü      Running and skipping

ü      Dancing to music

ü      Jumping and hopping.

Set aside time each day for the family to do some type of physical activity together.

Eat Healthy Foods When You’re Away from Home

   Choose these items more often: 

       lowfat milk, fruit juice, water

       turkey sandwich

       small, plain hamburger

       grilled or broiled chicken sandwich

       baked potato

       cheese pizza or pizza with vegetable toppings

       fruits and vegetables

       lowfat frozen yogurt

       lowfat or fat free salad dressing

  Choose these items less often:

               sodas, sweet tea, fruit drinks

               sausages, pepperoni, hot dogs, or bacon

               fried chicken or chicken nuggets

               fried fish, French fries, or fried onion rings

               biscuits, hush puppies

               olives, bacon bits

               fried noodles

               salads made with mayonnaise

               seeds, nuts

               salad dressings

               high fat, high sugar deserts such as cake or pie

OFFER YOUR CHILD FOODS FROM EACH OF THESE FOOD GROUPS DAILY. 

Amounts may vary with your child’s activity and growth.

Meat, Poultry, Fish, Dry Beans, Eggs, & Nuts Group  2 to 3 servings every day

2 to 3 years old, one serving is:                                4 to 5 years old, one serving is:

1-2 oz cooked meat, poultry, or fish                             2 oz cooked meat, poultry, or fish

for a total of 3-4 oz per day.                                      For a total of 5 oz per day

These foods count as 1 oz cooked meat:

                                               1 egg

                                               2 tablespoons peanut butter*

                                                ½ cup cooked dry beans or peas

Milk, Yogurt, & Cheese Group

4 servings every day

2 to 3 years old, one serving is:                                4 to 5 years old, one serving is:

½ cup milk or yogurt                                                     ¾ cup milk or yogurt

¾ oz natural cheese                                                      1 oz natural cheese

1 oz processed cheese                                                  1 ½ oz processed cheese

½ cup pudding                                                              ¾ cup pudding

¾ cup ice cream or frozen yogurt                                  1 cup ice cream or frozen yogurt

Fruit Group

2 to 4 servings every day

2 to 3 years old, one serving is:                                4 to 5 years old, one serving is:

½ medium piece of fresh fruit                                        1 medium piece of fresh fruit

¼ cup chopped, cooked, or                                          ½ cup chopped, cooked, or

     canned fruit                                                      canned fruit

½ cup 100% fruit juice                                      ¾ cup 100% fruit juice

Vegetable Group

3 to 5 servings every day

2 to 3 years old, one serving is:                                4 to 5 years old, one serving is:

¼ cup cooked vegetables                                             ½ cup cooked vegetables

    or chopped raw* vegetables                              or chopped raw* vegetables

½ cup raw* leafy vegetables                                         1 cup raw* leafy vegetables

½ cup vegetable juice                                                   ¾ cup vegetable juice

Bread, Cereal, Rice, & Pasta Group

6 to 8 servings every day

2 to 3 years old, one serving is:                                4 to 5 years old, one serving is:

½ slice bread                                                                1 slice bread

¼ cup cooked cereal, rice or pasta                               ½ cup cooked cereal, rice, or pasta

½ cup dry cereal (about ¾ oz)                                      ¾ cup dry cereal (about 1 oz)

2 small plain crackers                                                    3 to 4 small plain crackers

½ waffle or pancake                                                     1 waffle or pancake

½ tortilla                                                                       1 tortilla

¼ hamburger bun, roll, or bagel                         ½ hamburger bun, roll, or bagel

Fats, Oils, & Sweets

Small amounts

These foods contain calories, but little or no vitamins and minerals. 

These foods include:

Salad dressings, oils, mayonnaise, cream, cream cheese, sour cream, butter, margarine, snack chips, sugars, jellies, syrups, fruit drinks, sodas, candies, and sweet desserts.

Foods Lower in Fat:

Serve these foods more often:

o       Baked or broiled lean meat with fat trimmed off

o       Baked or broiled chicken or fish with the skin removed, tuna packed in water

o       Lowfat (1%) milk, fat free milk

o       Reduced fat cheeses, part-skim mozzarella

o       Lowfat frozen yogurt, lowfat ice cream, ice milk, frozen fruit juice bars

o       Baked or boiled potatoes, plain vegetables and fruits

o       Soda crackers, graham crackers, animal crackers, pretzels*

o       Whole grain breads, vanilla wafers, angel food cake

Foods Higher in Fat:

Serve these foods less often:

• Hot dogs*, bologna, sausage*, fried meats, bacon
• Fried chicken, fried fish, chicken nuggets, tuna packed in oil
• Reduced fat (2%) milk, whole milk
• Regular cheese
• Regular ice cream
• French fries, potato puffs, vegetables or fruits with sauces
• Snack chips*, cheese puffs*, nuts*, seeds*
• Cookies, candy, cake, pie, pastries, doughnuts

*Be careful. These foods may cause choking, especially in children less than 4 years of age.

Beverages

Children should drink milk, 100% fruit or vegetable juice, and water.  Other beverages such as tea, coffee, soda, fruit drinks, and sports drinks should not be offered to your child or should be given only occasionally.

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