4½ TO 5 YEARS

I’m growing up strong.

mom_child_eating

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
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
1 tablespoon fruit jam
on 2 slices whole grain bread
with 2 tablespoons peanut butter

Snacks

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
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.

bac_dad_son_reading

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. 

hand-expierence

HAND EXPRESSION

How it works

Use your hand to gently massage and compress your breast to remove milk.

What’s Involved

  • Requires practice, skill, and coordination.
  • Gets easier with practice and can be as fast as pumping.
  • Good if you are not often away from your baby or you need an option that is always with you. All moms should know how to hand express, in case they need to do it unexpectedly.

Average Cost

Free

Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You want to rest while baby feeds
  • You are breastfeeding in the middle of the night
  • You and your baby are comfortable in this position
cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby is premature
  • Your baby has a weak suck
  • Your baby needs help to stay latched
  • Your baby needs extra head support
  • You and your baby are comfortable in this position
Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

  • You had a C-section
  • You have large breasts
  • You have flat or inverted nipples
  • You have a strong milk let-down
  • You are breastfeeding twins
  • Your baby likes to feed in an upright position
  • Your baby has reflux
  • You and your baby are comfortable in this position
CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

  • Your baby needs help latching on
  • You and your baby are comfortable in this position
laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when:

  • Your baby is placed on your chest right after birth
  • You have a strong milk let-down
  • You have large breasts
  • You and your baby are comfortable in this position