Young children need the same variety of nutrient-rich foods as older kids and adults, just in smaller quantities. As portions have gotten bigger, some parents and caregivers have developed a distorted view of the amount of food toddlers and preschoolers need. Feeding children becomes less frustrating and less complicated when adults know what kids need to grow well and be healthy.
- Grain Group: About 3 to 5 ounces of grains per day, preferably half of them whole grains. For example, that is one or two slices of bread plus one ounce ready-to-eat cereal and 1 cup cooked rice or pasta.
- Vegetable Group: 1 to 1½ cups raw or cooked vegetables per day. Like adults, young kids need variety of vegetables and include dark green, red and orange ones: mashed sweet potatoes, broccoli with low-fat dip or tomato sauce for pasta.
- Fruit Group: 1 to 1½ cups fresh, frozen, canned, or dried fruits per day. Limit fruit juice to 4 to 6 ounces per day. Emphasize whole fruits rather than juice. Kids love melon balls, mandarin oranges (fresh or canned in juice) and frozen berries.
- Milk Group: 2 to 2½ cups cups per day. Whole milk is recommended for children younger than 2. Older children can have lower-fat, calcium-rich choices such as fat-free or low-fat milk and soy milk, yogurt and cheese.
- Protein Group: 2 to 4 ounces total per day. Mix up protein foods with lean meats, poultry, seafood, eggs, soy products, cooked beans (black, pinto, kidney), unsalted nuts and nut butters.