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At 3 years old children can eat everything the family is eating, but it is still important to consider choking risks until age 5.
Feeding Guide: 4-5 year old | ||
Food Groups | Child-Size Serving Examples* | Servings Per Day |
Grains Offer at least half the grains whole grain or fortified with iron and B-vitamins. (whole grain, whole wheat flour, whole oats, whole corn should be listed first in the ingredient list.) These foods will give your child energy needed for growth and development and are a good source of fiber. |
1 oz serving 1 slice bread ½ muffin, bagel, biscuit (small) ½ hot dog or hamburger buns ½ cup ready-to-eat cereal ½ cup cooked cereal ½ cup pasta or rice 4-6 crackers ½ 6-inch tortilla |
5 oz. |
Vegetables Vegetables provide your child with a good source of vitamin A every day. These foods will help your child develop good eyesight and keep skin and hair healthy. Vary the types of vegetables throughout the week. |
¼ cup serving 3 asparagus spears 2″ ear of corn on the cob ½ medium carrot or 3 baby carrots ¼ cup cooked, canned, chopped raw ¼ sweet or white potato ½ cup raw leafy green vegetables |
2 cups |
Fruits Fruits provide your child with a good source of vitamin C every day. These foods will help your child’s body absorb iron and help prevent infections. Do not offer more than six ounces of 100% juice a day. Juices can be diluted with water. Focus on whole fruits more often than other types. |
¼ cup serving ¼ small apple (2.5” round) ¼ large banana (8”-9” long) ¼ cup (2 fluid oz) 100% fruit juice (max 6 fluid oz/day) ¼ cup of chopped, cooked, or canned fruit (ie. applesauce, fruit salad, etc.) 1/8 cup dried fruit |
1½ cup |
Protein These foods are a good source of protein and iron. Protein helps build and repair body tissues like skin, bone, hair, blood, and muscle. Iron rich foods help your child have healthy, strong blood. |
1 oz serving 1-3 Tbsp of cooked lean meat, poultry, fish ¼ cup of cooked beans ¼ cup of tofu 1 slice deli meat (warmed to steaming hot) 1 egg 1 Tablespoon of peanut butter |
5 oz. |
Dairy Dairy foods keep bones and teeth strong. Switch to low-fat or fat-free milk for 2-5 year olds. Your WIC health professional can guide you on what type of milk is best for your child. |
½ cup serving ½ cup whole milk ½ cup yogurt 1 ½ oz natural cheese (9-volt size battery) = 1 cup milk 1 ½ slices processed cheese 1 cup cottage cheese |
3 cups |
Other Calories |
Limit for all ages, genders, and physical activity levels (Includes sugars, other fats, butter, margarine, sugar, candy, jam, syrup, soft drinks, cake, cookies, pie, chips, etc.) | |
Water |
Children should drink water between all meals and snacks to quench their thirst. Water intake will vary but should always be the main source of hydration throughout the day. 4-5 year olds should consume 1.7 Liters (L) of total water per day. This includes about 5 cups (1.2 L) as total beverages, including drinking water. | |
Physical Activity |
Children 3-5 should be encouraged to move and engage in active play as well as in structured activities, such as throwing games and bicycle or tricycle riding. Include activities like hopping, skipping, jumping, and tumbling. A reasonable target may be 3 hours per day of activity of all intensities: light, moderate, or vigorous intensity. | |
*Serving Size Hand Symbols for the Average Adult |
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Serving sizes based on the average caloric intake for 4-5 year olds of 1300-1600 calories per day. (NCM) Most children do not need to take a multivitamin to meet their nutritional needs. If you have concerns about a certain food group or nutrient, talk to your WIC Dietitian or pediatrician for more information. (https://www.healthychildren.org/English/ages-stages/preschool/nutrition-fitness/Pages/A-Vitamin-a-Day.aspx) Sources: |
As children grow, they are watching for clues on food choices. Children will copy many habits, likes and dislikes. When making food choices, actions speak louder than words.
If you want your child to develop a preference for nutritious foods, consider the following:
Fruit juice tastes great, but it has lots of sugar. It can leave little kids too full for healthier foods and harm their teeth.
All kids 5 and under should avoid drinking flavored milks, toddler formulas, plant-based/non-dairy milks (except for children with milk allergies), caffeinated beverages, sugar-sweetened drinks, and low-calorie sweetened beverages, as these beverages can be big sources of added sugars in young children’s diets and provide no unique nutritional value.
Snacks make up an important part of a child’s nutrition. Young children are growing rapidly and need small frequent meals and snacks. In planning snacks, you need to select nutritious foods to help promote this rapid growth.
Plan snacks. Schedule them around the normal events of the day and offer at least 2 hours before a meal so that your child is hungry at meal time. Children should learn to get hungry, instead of feeling full all the time. Serve water between meals to quench your child’s thirst.
Include a variety of foods. Selections can be made from any of the food groups. Foods in the fats, oils and sugars group provide many calories but few nutrients. Foods from this group should be used only occasionally.
See section on Picky Eating if your child is having a hard time trying and liking new foods.
Fish is an important part of a healthy eating pattern for young children to promote growth and development. Fish provides:
Serve fish to children 1-2 times per week from a variety of fish. On average, a serving size is about:
Many types of fish are both nutritious and lower in mercury. Use this guide to determine the best choices of fish to offer your family and those to avoid.
Sources: Healthy Eating Research, USDA Infant Nutrition and Feeding – A Guide for Use in WIC, FDA, FDA
This post was last updated on August 11th, 2021 at 11:28 AM
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