Tip Sheet: Healthy Eating for Toddlers Ages 3 through 5 Years
Encouraging Healthy Eating Habits
Trying New Foods
• Startwithage-appropriateservings,aslistedinthe
chartonthenextpage.
Itisnaturalforpreschoolerstobecautiousabouttrying
newfoods;butrememberthatbyandlarge,theyshould
eatwhattherestofthefamilyiseating.Ifyouareeating
andenjoyingavarietyofhealthyfoods,theywon’twant
tobeleftout.
• Teachhimtoeatslowly.Askifheisstillhungrybefore
allowinghimtoservehimselfmorefood.Takingthe
timetodecideifheishungryorfullwillhelphimpay
attentiontoimportantcuesfromhisbody.
• Avoidrequiringyourchildtocleanherplate.Helpher
learntoeatbasedonhowhungrysheis,notonhow
muchfoodisstillonherplate.
• Understandyourroleandyourchild’s.Yourjobisto
offeravarietyofhealthyfoodsatregularmealtimes;
hisjobistodecidewhatandhowmuchtoeat.
• Beapositiverolemodel.Sitwithyourchildandlet
herobserveyoueatahealthy,balanceddiet.Serve
yourselfappropriateportionsandtry“new”foods.
Eatwhenyouarehungryandstopwhenyouarefull,
evenifthereisfoodleftonyourplate.Talkabout
whatyouaredoing.
• Payattentiontoyourpreschooler’scues.Hemaynot
saythatheisfull,butmayshowitbystartingtoplay,
becomingdistracted,shakinghishead“no,”pushing
foodaroundonhisplateorsimplyrefusingtoeat.
• Complaintsofbeinghungry,especiallywhenachild
hasjusteaten,maybeduetoothertriggerssuchas
boredom,TVadvertisingorseeinganotherperson
eating.
• Givenhealthyservings,mostchildrencansensewhen
theyarefullandwillstopeatingifyouletthem.The
amountoffoodapreschoolereatsmaychangefrom
daytoday,butahealthychildwillgenerallyconsume
justtherightamountoffoodtonourishherbody.
• Whenofferinganewfood,feedafamiliarfoodwith
thenewone,alternatingbitesbetweeneach.
• Somechildrenarelesslikelythanotherstotrynew
things.Itmaytakeher5–20timesoftryinganew
foodbeforeshewilllikeit.Don’tgiveup!
• Encourageyourchildtotrynewfoods—atleastone
bite.Beginbyputtingasmallamountonhisplate
(e.g.,twopeas).However,donotforcehimtofinish
morethanhefeelscomfortableeating.
• Modeltryingnewfoods.Tryanewfruitorvegetable
andtalkabouthowitlooks,smellsandtastes.
• Avoidrewardinggoodbehaviororacleanplatewith
foodsofanykind.Especiallyavoidforcingyourchild
tofinishthe“healthyfoods”togetdessertorsweets—
thiscanmakethehealthyfoodseemlikepunishment
andforcehertoeatwhensheisfull.
• Offerdessertsrarelysohedoesnotexpectoneat
everymeal.
How Much to Feed Your Child
Understandyourroleandyourchild’sroleatmealtimes.
Yourjobistoofferhealthyfoodsatregulartimes;your
child’sjobistodecidewhetherandhowmuchtoeat.
Ask your healthcare provider if you have any questions
about feeding your child.
Choking Hazards
Donotfeedchildrenyoungerthanfouryearsofageround,firmfood
unlessitischoppedcompletely.
The following foods are choking hazards:
nNutsandseeds
nLargechunksofcheeseormeat(e.g.,hotdogs)
nWholegrapes,chunksofhardfruit(e.g.,apples)andraw
vegetables
nPeanutbutter
nIcecubes
nRaisins
nPopcorn
nHard,gooey,orstickycandy,chewinggum
*Neverleaveayoungchildunattendedwhileshe/heiseating.
Best Practices for Healthy Eating 63
Tip Sheet: Healthy Eating for Toddlers Ages 3 through 5 Years
BREAKFAST
LUNCH/
SUPPER
Serve first 3 components
Serve all 4 components
Select 2 of the 4
components
1.Milk,fluid(Fat-freeor1%low-fat)
3/4cup
3/4cup
1/2cup
2.FruitorVegetable
1/2cup
Serve2ormoreseparate
fruit/vegetabledishes:
1/2cuptotal(1/4cupforeach)
1/2cup
3.GrainorBread
Bread
GrainorPasta
Cereal–Dry
Cereal–Hot
1/2slice
—
1/3cup
1/4cup
1/2slice
1/4cup
1/3cup
1/4cup
1/2slice
1/4cup
1/3cup
1/4cup
4.MeatorMeatAlternate(proteinsource)
Leanmeat,poultry/fish
Cheese
Cottagecheese
Largeegg
Cookeddrybeans/peas
Peanutbutter/othernut/seedbutters
Nutsorseeds
Yogurt,plainorflavored
1/2oz
1/2oz
2Tbsp
1/2egg
—
1Tbsp
1/2oz
1/4cup
11/2oz
11/2oz
3/8cup(1/4cup+2Tbsp)
3/4egg
3/8cup(1/4cup+2Tbsp)
3Tbsp
3/4oz
3/4cup
1/2oz
1/2oz
2Tbsp
1/2egg
2Tbsp
1Tbsp
1/2oz
1/4cup
Milk
Juice
6oz(3/4cup)serving
shownina9ozcup:
•Fat-freeor1%(low-fat)milk
4oz(1/2cup)servingina
9ozcup–100%juice
64 Best Practices for Healthy Eating
SNACK
Tip Sheet: Healthy Eating for Toddlers Ages 3 through 5 Years
Age-Appropriate Servings for Lunch/Supper
for Preschoolers Ages 3 through 5 Years
Grain/Bread
Meat/Meat Alternate
1/4cupservingshown
1-1/2ozservingshown
Fruit/Vegetable
1/2cuptotal
(1/4cupeach)
Lunch/Supper
shownon8”plate.
Addmilktocomplete
themealrequirements.
Best Practices for Healthy Eating 65