4 TO 4½ YEARS

I am 4 and want to do more!

A mother and her children in a kitchen, with the mother guiding or interacting with her kids.

I am becoming MORE CONFIDENT.

I like to try new things. You are my teacher. I try to do what you do, so eat healthy foods and I will too.

I can help you in the kitchen. Helping you is fun!
  • I can peel foods using my fingers. Let me practice shucking corn or peeling a banana, an orange, or a hard-boiled egg.
  • I can roll food into a ball. I can roll dough into balls or make meatballs or cheeseballs.
  • I can use a hand juicer. Put a wet cloth under the juicer to stop it from slipping and show me how to juice halves of grapefruit, oranges, lemons, or limes.
  • I can crack the shell of raw eggs. After some practice, I can crack the eggs needed to make scrambled eggs, omelets, or for use in recipes.
  • I can mash foods. I can use a fork or potato masher to mash bananas, cooked potatoes, or cooked beans.
With your help, I will learn
more! Show me how to
measure ingredients.
This helps me learn math.

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

Breakfast

½ cup large, sliced strawberries

1 cup low-fat milk

A young child eating breakfast, likely sitting at a table with a bowl or plate of food.

2 small whole grain pancakes with 1 tablespoon syrup

Lunch

½ cup sliced in half grapes

½ cup sliced, baked sweet potato sticks

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

1 small whole grain bun

with 1 ounce small turkey burger

1 cup low-fat milk

Snacks

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

½ cup sliced cucumbers and carrots

with ¼ cup chickpea hummus

½ medium whole grain pita bread wedges, toasted

with ¼ cup mashed refried beans

4 or 6 whole grain crackers

with 4 or 5 cubes cheese

water between meals and snacks

Dinner

½ cup baked, sliced apple

½ cup water

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

1 cup shredded lettuce

on 1 medium whole grain tortilla

with 1½ ounces cooked, lean ground beef

with ½ cup shredded 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.

Look what I can do!

I learn a lot from being with you and being active. Let’s be active as a family! We can:

  • Play a game of tag
  • Cook meals together
  • Grow a garden at home or in the community
  • Run
  • Hop
  • Swing
  • Throw and kick balls
  • Go on a walk through the neighborhood

Keep me safe and healthy.

Take me to the doctor for my check-up.

I can brush my own teeth now, but watch me when I do so I don’t miss any teeth.

Remind me to wash my hands often. Washing my hands helps me stay healthy. I should wash them with warm water and soap for 20 seconds.

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.