Prepared by
Beth Reames, PhD, LDN, RD,

Diane Linder, EdD, LDN, RD
and

Donna Montgomery, MS

Young children need the equivalent of 2 cups of milk each day. 

Table of Contents Nutrition for Young Children Introduction What You Will Learn Food Guide Pyramid Review The Dietary Guidelines for Children Using Food Guide Pyramid Review Go for the Grains Vegetables Fruits Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Food Safety Milk, Yogurt and Cheese Group Snacks Fast Food Feeding Your Preschool Child with Love and Understanding Tips For Feeding Young Children Eating and Exercising for Good Health Summary Web Sites to Visit Review questions Back to Nutrition Curriculum Lessons

Using The Food Guide Pyramid

Nutritious eating habits developed early in life provide health benefits for a lifetime.  Everyone, including children, needs many different nutrients for good health.  These nutrients are found in the food we eat.  However, no one food supplies all the nutrients in the amounts the body requires. 

The Food Guide Pyramid is a visual guide to the variety and servings of food children, as well as adults, should eat each day.  Children need six servings from the Bread, Cereal, Rice and Pasta Group; three servings from the Vegetable Group; two servings from the Fruit Group; two to three servings from the Milk, Yogurt and Cheese Group; and two servings from the Meat, Fish, Poultry, Dry Beans, Eggs and Nuts group.

Young children need the equivalent of two cups of milk each day.  This amount should be divided into servings of 1/2 to 3/4 cup and offered several times a day to meet the recommended equivalent of two cups of milk.  You can use these dairy foods in place of milk:  one cup of yogurt, two cups frozen yogurt, one and one-half to two ounces of cheese.

Here are a few tips to make it easier for your young child to eat the same meals along with the family:

Keep portions small.  Cut sandwiches and finger foods into small pieces.

Make the environment comfortable.  Depending on the child's age and motor development, smaller utensils, cups and furniture or a booster seat may help make eating easier.

Avoid certain foods that could tend to choke small children:  round cuts of hot dogs, grapes, carrot chunks or nuts.

Include at least one of your child's favorite foods at the meal, even if it's the same thing over again. 

Offer a variety of textures and colors to help your child enjoy an expanded array of acceptable and nutritious foods.

Keep mealtime relatively quiet and calm.  Ask children to talk softly and sit at the table.  Keep the TV and radio turned off.  Try to keep arguments from happening at mealtime.

Serve meals and snacks at consistent times.  Schedule meals when your child is not likely to be overly tired or excited.

Involve your child in meal preparation.  Taking part may help increase interest in eating, especially new or unfamiliar foods.

Go for the Grains!

Grains provide important nutrients for energy, growth and good health.   These nutrients include: carbohydrates to provide fuel for energy.  At least half of the calories each day should come from carbohydrates.  Eating six -11 servings of breads, cereals, rice and pasta each day allows protein to do its job of building body cells.  Eating plenty of carbohydrate foods also helps to lower fat in the diet.  Carbohydrate foods aren't fattening.  It's the butter, margarine, gravy and mayonnaise we put on them that add extra calories.

        B-vitamins to help the body use energy from food, keep skin healthy, help digestion and appetite

        Iron to build red blood cells

        Fiber to provide bulk and help prevent constipation.

Most grains are low in fat.  Whole grain means that the bread, cereal, rice or pasta is made from the whole grain of wheat, rice and other grains.   Whole-grain products include the bran, which gives fiber and B vitamins, and the germ, which provides vitamins, iron and protein.  Look for whole grain as the first ingredient on the label.  Examples of whole grains are whole-wheat, cracked wheat, oatmeal and brown rice. 

Enriched means the producer has put back the B vitamins and iron taken out during processing.  Enriching food does not add fiber taken out.  Look for the word enriched on the ingredient label, too.

Vegetables

Vegetables have been eaten in other countries for thousands of years.   Some, like onions and celery, were even used as medicine in early times.   Settlers who came to America brought vegetable seeds with them.  For example, Italian families brought broccoli seeds.  Cauliflower came from France and England.   Okra came from Africa.

Children should eat three to five servings of vegetables every day. Vegetables provide nutrients like beta carotene (the plant form of vitamin A), vitamin C, folic acid and fiber.  Some provide iron and calcium.  All of these help children build strong healthy bodies and stay well.

Different types of vegetables provide different nutrients.  For variety, eat dark-green leafy vegetables, starchy vegetables, legumes (red beans, white beans) and others like tomatoes and green beans.

The vegetables we eat come from different parts of the plant. 

The root vegetables we eat include:  beets, potatoes, yams, carrots, radishes, onions and turnips.

The stem vegetables we eat include:  asparagus, mushrooms, celery, rhubarb.

The leaves we eat include:  brussels sprouts, cabbage, greens, lettuce, spinach and parsley.

The seeds we eat include:  corn, lima beans, green beans, red beans, peas, white beans.

The flowers we eat include:  artichokes, broccoli, cauliflower.

The vegetable fruits we eat include:  tomatoes, okra, bell peppers, cucumbers, squash, eggplant.