I am learning to do more for myself.

I need STRUCTURE AND SUPPORT to be a good eater.

To do my best with eating, I need healthy meal and snack options from you. It’s up to me to do my job with eating.



Don’t worry if I don’t want to eat a meal or snack.
Tell me when you will offer my next meal or snack.
I will probably be hungry by then.



Snacks help me get what I need to grow, play, and learn. My stomach is small, so I get hungry every 2 or 3 hours. Offer me one snack between breakfast and lunch, one snack between lunch and dinner, and maybe one snack before bedtime.

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


¼ cup diced raspberries
½ cup low-fat milk
1 slice whole grain toast
1 cooked, scrambled egg


1 medium wedge, cut up melon
1 cooked, small ear of corn
½ cup water
1 slice whole grain bread
with 1 ounce lean deli turkey or ham
with 1 slice cheese


½ cup chopped blueberries
with ½ cup low-fat yogurt
5 or 6 whole grain crackers with cheese
½ cup sliced carrots
with 1 tablespoon peanut butter
water between meals and snacks


½ cup sliced peaches
½ cup cooked broccoli florets
½ cup low-fat milk
½ cup cooked brown rice
1 ounce drained, canned salmon

Daily Suggested Food Group Amounts


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.


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

Raw or cooked, mashed, sliced, or chopped vegetables.

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


6-8 servings a day
1 serving = ½ ounce
(3-4 ounces total)

Whole grain bread, tortillas, rice, noodles.

Dry or cooked cereal.


3-4 servings a day
1 serving = 1 ounce
(3-4 ounces total)

Cooked lean meat, poultry, or seafood.


Cooked beans, peas, or tofu.

Peanut butter.


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

Low-fat milk.



Look what I can do!

Child washing hands

Keep me safe and healthy.

Make sure foods are cut up small enough so I won’t choke on them.

Take me to the doctor for my check-ups.

Help me brush my teeth 2 times every day with a small, soft toothbrush and a pea-sized amount of fluoride toothpaste. Teach me how to spit out the toothpaste and floss my teeth every day.

We need to wash our hands often. Teach me how to wash my hands with warm water and soap. I need to wash them for 20 seconds, or the time it takes to sing “Row, Row, Row Your Boat.”

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.


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:


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:


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:


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:


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: