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.

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!

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.