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.
more, like feeding myself
and cleaning up my toys.
I love when you tell me
you are proud.
you are proud.
Here are some examples of what meal and snack portion sizes might look like on my plate.
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 chopped blueberries
½ cup shredded cheese
water between meals and snacks
Dinner
½ cup cooked, chopped green beans
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 cup total
1 serving = ½ cup
Cooked or soft, raw fruit.
Mashed, sliced, or chopped.
Offer a variety: red, yellow, orange, blue, and green.
VEGETABLES
3 servings a day – 1½ cups total
1 serving = ½ cup
Raw or cooked, mashed, sliced, or chopped veggies.
Offer a variety: dark green, orange, red, yellow, and purple.
GRAINS
6 servings a day – 3 ounces total
1 serving = 1/2 ounce
Whole grain bread, tortillas, rice, or noodles.
Dry or cooked cereal.
PROTEINS
2 servings a day – 2 ounces total
1 serving = 1 ounce
Cooked, chopped meat, poultry, or fish.
Eggs.
Cooked, mashed beans, or peas.
Peanut butter.
DAIRY
4 servings a day – 2 cups total
1 serving = ½ cup
Low-fat or fat free milk.
Yogurt.
Cheese.
Look what I can do!
- I can feed myself with a spoon or a fork. I still use my fingers so 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 los-fat or fat free 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.
