Spring 2008

A Parent’s Guide to Healthy Eating

Each meal should provide foods from the food groups below.

Each day, serve: 

Toddlers age 1-3 years
One serving = One tablespoon
per year old

WHOLE GRAINS:
6 to 11 servings
Bread
Dry cereal
Cooked cereal, rice, pasta
Crackers, 2-3 small

WHOLE GRAINS:
6 to 11 servings
Bread, 1 slice
Dry cereal, ½ cup
Cooked cereal, rice, pasta, ½ cup
Crackers, 4-5 small 

Leafy greens, raw

Other veggies, raw or cooked

Veggie juice, ¼ cup

Vegetables: 3-5 servings

Leafy greens, raw, 1 cup

Other veggies, raw or cooked, ½ cup

Veggie juice, ¼ cup

Fruits: 3-5 servings

Chopped, cooked, or canned fruits

Fruit juice, 1/4 cup

Fruits: 3-5 servings

Apple, banana, orange, 1 medium

Fruit that is chopped, cooked, or canned, ½ cup

Fruit juice, ¾ cup

Dairy: 2-3 servings

Cheese

Milk

Yogurt

Dairy: 2-3 servings

Cheese, ½ oz

Milk, 1 cup

Yogurt, 1 cup

Meat and beans: 2-3 servings

Cooked lean meat, poultry, fish

Dried beans, cooked

Eggs

Peanut butter

Meat and beans: 2-3 servings

Lean meat, poultry, fish, 3 oz

Dried beans, ½ cup cooked

Egg, 1

Nuts, 1/3 cup

Peanut butter, 2 tablespoons

Fats and sweets: Serve sparingly

Fats and sugar are found in many foods; daily intake from all sources
should not exceed:

• Unsaturated fats, 2-3 ounces (2-3 tablespoons) per day.
  Use oils and margarines made from olive, canola, safflower, corn, sunflower, cottonseed, soybeans

• Sugar, 6 tablespoons per day

Resources

• American Academy of Pediatrics: Parenting Qs & As: Nutrition

• Fruits and veggies: More matters!
• Guide to Healthy Fast Food Restaurant Eating
• Kids Health for Parents, Food and Nutrition

• Mayo Clinic Nutrition for Kids (by age)