I am a toddler.

I learn when WE EAT TOGETHER.

Family meals help me grow in many ways. I learn language skills, social skills, and I eat better when we eat together. Let’s eat family meals together as often as possible.

Here are some ways to make family meals relaxing and enjoyable:

Teach me how to behave at the table.

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


¼ cup chopped peaches
½ cup low-fat milk
1 slice, cut up whole grain french toast


¼ cup chopped blueberries
½ cup cooked, chopped carrots
¼ quesadilla
with cheese
2 tablespoons baked, chopped chicken
½ cup water


½ cup dry cereal
with ½ cup low-fat milk
¼ cup crushed pineapple
with ½ cup low-fat yogurt
 ½ cup sliced bell pepper
water between meals and snacks


1 medium edge, cut up melon
½ cup cooked, cut up zucchini
½ cup low-fat milk
½ cup cooked brown rice
¼ cup cooked black beans

Daily Suggested Food Group Amounts


2 servings a day
1 serving = ½ cup
(1 cup 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 veggies.

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


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

Whole grain bread, tortillas, rice, noodles.

Dry or cooked cereal.


2 servings a day
1 serving = 1 ounce
(2 ounces total)

Cooked, chopped meat, poultry, or fish.


Cooked beans, peas, or tofu.

Peanut butter.


4 servings a day
1 serving = ½ cup
(2 cups total)

Low-fat milk.



Look what I can do!

Keep me safe and healthy.

Keep harmful things out of my reach such as hot pots and pans, batteries, medicines, detergents, and anything I could choke on.

Take me to the dentist to get my teeth checked. Help me brush my teeth at least twice a day with a small, soft toothbrush and smear of toothpaste. Teach me how to spit out the toothpaste.

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 at least 20 seconds.

Be with me during screen time and interact with me. Remember to schedule plenty of non-screen time into my day.