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Creating healthful eating habits while one is young is a good investment in their future nutritional lifestyle. Introducing a variety early on may help to expand
your child's dietary repertoire. In creating a healthy nutritional lifestyle for your child you need to choose more fruits, vegetables, whole grains, staying away from foods that have partially
hydrogenated fats...
FOODS
| Breads & Grains: (6 or more servings each day) |
| Bread |
1 slice
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| Cereal, ready to eat |
1 oz
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| Cereal, cooked |
.5 cups
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| Rice / Pasta |
.5 cups
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| Grits |
.5 cups
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| Crackers |
5-7
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Examples / Notes:
- Foods in this group are a major source of thiamin, niacin, iron, fiber and zinc
- Alternate grain tortillas, English muffins, bran muffins, crackers, hamburger/hot-dog buns, dinner rolls, biscuits, pita bread and bagels (DELAND Bakery is a good option for Florida)
- Corn Tortillas
- Alternate grain breads
- Whole-grain or enriched cooked cereals like rice, amaranth, grits and buckwheat
- Whole-grain or enriched cooked rice, spaghetti, macaroni, or other types of pasta
- Pancakes, French toast, and waffles made with allowable flours
- Rice cakes and rice crackers
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| Fruits: (2 servings each day) |
| Large Fruits (Apple, Banana) |
1 piece
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| Small Fruits (Apricot, Plum) |
1.5 pieces
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| Processed Fruits (Applesauce) |
.5 cups
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| Fruit Juice |
.75 cups
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| Dried Fruits |
.25 cups
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Examples / Notes:
- Fruits are major sources of vitamins A and C, potassium, folic acid, soluble and insoluble fiber.
- Most canned, jarred, dried and fresh fruit (NO SUGAR ADDED!)
- Papaya, strawberries, kiwi, orange, grapefruit, cantaloupe, mandarin oranges, mango, honeydew, raspberries, apricots, rhubarb, pineapple, watermelon, blueberries, peach, banana, plum,
cherries, frozen fruit, juicebars, canned fruit (fruit cocktail) pears, apples, dried fruits, grapes, raisins, guava, applesauce.
- Water Down all fruit juices and nectars |
| Vegetables: (3 servings each day) |
| Cooked or Processed Vegetables |
.5 cups
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| Vegetable Juice |
.75 cups
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| Potatoes mashed |
.5 cups
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| Raw / Leafy Vegetables |
1 cup
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| Whole Raw Vegetables |
.5 cups
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| Tomato Sauce |
.5 cups
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Examples / Notes:
- Vegetables are high in certain nutrients, such as potassium, vitamins A and C and folic acid.
- Most fresh and frozen vegetables
- Bell peppers, bok choy, broccoli, carrots, cauliflower, cabbage, chard, asparagus, kale, Brussels sprouts, sweet potatoes, tomatoes, snow peas, zucchini, okra, winger squash, green beans,
beets, cucumber, celery, jicama, artichoke, peas, mushrooms, eggplant, spinach, corn(plain or creamed w/ soy) avocado, potato (cubed, mashed, boiled), lettuce, Spaghetti Tomato Sauces,
- Most Vegetable Juices (V-8 etc.) |
| Milk & Dairy: (2 - 3 servings each day) |
| Soy or Rice Mild, yogurt, pudding |
1 cup
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| Soy Cheese |
2 oz
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| Soy ice cream and/or Soy frozen yogurt |
1 cup
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Examples:
- Soy Cheese (sticks, cubes, slices or coarsely grated)
- Soy, Rice, Almond or Potato milk
- Soy puddings
- Soy ice cream
- Soy yogurt (plain, plain w/ fresh fruit, or fruit sweetened jam added) |
| Proteins: (2 - 3 servings each day) |
| Meat, poultry, fish |
2-3 oz cooked -or-
4-5 TBSP chopped
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| Eggs |
1 (counts as 1 oz meat)
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| Peanut Butter |
2 TBSP (counts as 1 oz meat)
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| Beans, cooked |
.33 cups
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| Nuts |
.5 cups
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| Tofu |
2 oz
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Examples / Notes:
- Protein is a major source of iron, niacin, thiamin, vitamins B6 and B12, folic acid, magnesium and zinc.
- Beans (garbonzo, pinto, kidney, navy)
- Eggs (boiled, scrambled, poached or deviled)
- Lentils
- Nut Butters ( almond, sesame, peanut) for spreading / dipping
- All fresh, frozen fish and shellfish
- Sausage, poultry, ham, veal, hamburger, hot dogs (Nitrate Free!)
- Other meats such as meatballs, meatloaf, Canadian bacon, Turkey bacon
- Egg dishes / casseroles
- Chicken soup with rice
- Rice Crust pizza
- Spaghetti (made from alternate grains) with meat sauce |
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Fruit Smoothies
Plain soy yogurts sweetened with fresh fruit
Fruit sweetened muffins, cookies, and cakes
Gluten and Casein Free cookies and cakes
Cheese and crackers
Tortillas with cinnamon and sugar
Nut Butters
(peanut, almond or macadamia etc.) on toast or crackers |
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