4½ TO 5 YEARS

I’m growing up strong.

A mother and child sitting together, with the mother feeding the child, likely offering a spoonful or piece of food. Both share a moment of connection and enjoyment during the meal.

Thank you for helping me LEARN HOW TO STAY HEALTHY.

I will soon be 5 years old, but I still have plenty of growing to do. Help me keep my body healthy.
  • Teach me how to choose healthy foods. Soon I will go to school where I must make choices. If my friends ask, I can tell them why I choose the foods I do.
  • Help me learn to balance foods. If I eat ice cream, teach me to top it with fresh strawberries, not chocolate syrup.
  • Let’s try a new food once a week. We can add color to our meals with many green, red, yellow, and blue fruits and vegetables.
  • I want to turn off the TV and play. We can dance to the music, play catch, or take a walk (even inside). Let’s pretend. I can be a bird and flap my wings, or I can run like a horse.

BREAKFAST STARTS MY DAY

It is hard to think or listen when I’m hungry. Eating breakfast gives me energy to learn. Let’s plan breakfast together. We can set the table with a box of cereal, bowls, and spoons. In the morning, we can get out the milk and fruit. Breakfast can be easy!

Here are some examples of what meal and snack portion sizes might look like on my plate.

Breakfast

1 small sliced banana

½ cup water

A young girl enjoying an ice cream cone with a delighted expression.

1 cup whole grain cereal

with 1 cup low-fat milk

Lunch

½ sliced orange

½ cup cut up cucumber

1 cup low-fat milk

A young child sitting at a table, eating lunch with a focused or happy expression.

1 tablespoon fruit jam

on 2 slices whole grain bread

with 2 tablespoons peanut butter

Snacks

young child enjoying a snack, possibly sitting at a table or on the floor.

½ cup diced strawberries

with ½ cup low-fat yogurt

5 small, sliced carrots

with ¼ cup chickpea hummus

 2 squares graham cracker

water between meals and snacks

Dinner

1 cup mixed, green salad with 1 tablespoon dressing

½ cup water

A young child eating dinner, likely sitting at a table with a plate of food.

Raisins in 1 small oatmeal cookie

3 tablespoons baked, chopped chicken

2 or 3 cubes cheese

Daily Suggested Food Group Amounts

FRUITS

3 servings a day
1 serving = ½ cup
(1½ cups 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)

Mashed, sliced, or chopped veggies.

Offer a variety: dark green, orange, red, yellow, and purple.

GRAINS

8-10 servings a day
1 serving = ½ ounce
(4-5 ounces total)

Whole grain bread, tortillas, rice, or noodles.

Dry or cooked cereal.

PROTEINS

3-5 servings a day
1 serving = 1 ounce
(3-5 ounces total)

Cooked lean meat, poultry, or seafood.

Eggs.

Cooked beans, peas, or tofu.

Peanut butter.

DAIRY

5-6 servings a day
1 serving = ½ cup
(2½ cups total)

Low-fat milk.

Yogurt.

Cheese.

A father reading a book to his young son, with both sitting together in a cozy, engaging moment. The father is likely holding the book, while the son is looking at the pages, showing interest and attentiveness.

Look what I can do!

  • I can eat with a fork and spoon and wipe my mouth and hands with a napkin.
  • I love to draw and make things. Let’s make a picture with the food groups on it.
  • I love to read. Let’s walk to the library and get some books.
  • I can take turns. Let’s play follow the leader!
  • I can help. I will set the table for dinner and wipe it off after we eat.

Keep me safe and healthy.

Remind me to brush and floss my teeth every day. Take me to the dentist to get my teeth checked.

Washing our hands helps us stay healthy. We should wash them often for at least 20 seconds with warm water and soap.

I need simple rules. Set limits on when, where, and how often we have screen time.  Talk about what I’m learning as we watch together, and keep me safe from what I shouldn’t see.  Let’s focus on each other during meals and snacks, not a screen.