Child Nutrition Checklist

Child Nutrition Checklist for your 4–5 Years Old

Nutrition

Balanced diet

Provide a balanced diet. Provide healthy meals and snacks for your child. Aim for the recommended daily amounts depending on your child’s health and nutrition needs. Try to include:

• Fruits. Aim for 1–1½ cups a day. Examples of 1 cup of fruit include 1 large banana, 1 small apple, 8 large strawberries, or 1 large orange.
• Vegetables. Aim for 1½–2 cups a day. Examples of 1 cup of vegetables include 2 medium carrots, 1 large tomato, or 2 stalks of celery.
• Low-fat dairy. Aim for 2½–3 cups a day. Examples of 1 cup of dairy include 8 oz (230 mL) of milk, 8 oz (230 g) of yogurt, or 1½ oz (44 g) of natural cheese.
• Whole grains. Of the grain foods that your child eats each day (such as pasta, rice, and tortillas), aim to include 2½–5 “ounce-equivalents” of whole-grain options. Examples of 1 ounce-equivalent of whole grains include 1 cup of whole-wheat cereal, ½ cup of brown rice, or 1 slice of whole-wheat bread.
• Lean proteins. Aim for 4–5 “ounce-equivalents” a day.
  • A cut of meat or fish that is the size of a deck of cards is about 3–4 ounce-equivalents.
  • Foods that provide 1 ounce-equivalent of protein include 1 egg, ½ cup of nuts or seeds, or 1 tablespoon (16 g) of peanut butter.

Calcium intake

Encourage your child to drink low-fat milk and eat low-fat dairy products. Adequate calcium intake is important in growing children and teens. If your child does not drink dairy milk or eat dairy products, encourage him or her to eat other foods that contain calcium. Alternate sources of calcium include:

• Dark, leafy greens.
• Canned fish.
• Calcium-enriched juices, breads, and cereals.

Healthy eating habits

• Model healthy food choices, and limit fast food choices and junk food.
• Try not to give your child foods that are high in fat, salt (sodium), or sugar. These include things like candy, chips, or cookies.
• Make sure your child eats breakfast at home or at school every day.
• Encourage your child to try new food flavors and textures.
• Encourage your child to drink plenty of water. Try not to give your child sugary beverages or sodas.
• Limit daily intake of fruit juice to 4–6 oz (120–180 mL). Give your child juice that contains vitamin C and is made from 100% juice without additives. To limit your child’s intake, try to serve juice only with meals.
• Encourage table manners.
• Try not to let your child watch TV while he or she eats.

General instructions

• During mealtime, do notfocus on how much food your child eats. If your child refuses to eat or refuses to finish food at mealtime, he or she may not be hungry.
• Encourage your child to help with meal preparation.
• Food jags and decreased appetite are common at this age. A food jag is a period of time when a child tends to focus on a limited number of foods and wants to eat the same few things again and again.
• Food allergies may cause your child to have a reaction (such as a rash, diarrhea, or vomiting) after eating or drinking. Talk with your health care provider if you have concerns about food allergies.

Summary

• Make sure your child eats breakfast every day.
• Encourage your child to drink low-fat dairy milk and eat low-fat dairy products.
• If your child refuses to eat during mealtime or refuses to finish food, it may only mean that he or she is not hungry. It does not necessarily mean that your child does not like the food.
• Encourage your child to help with meal preparation.

Child Nutrition Checklist for your 6–12 Years Old

Nutrition

Balanced diet

• Provide your child with a balanced diet. Provide healthy meals and snacks for your child. Aim for the recommended daily amounts depending on your child’s health and nutrition needs. Try to include:
  • Fruits. Aim for 1–1½ cups a day. Examples of 1 cup of fruit include 1 large banana, 1 small apple, 8 large strawberries, or 1 large orange.
  • Vegetables. Aim for 1½–2½ cups a day. Examples of 1 cup of vegetables include 2 medium carrots, 1 large tomato, or 2 stalks of celery.
  • Low-fat dairy. Aim for 2½–3 cups a day. Examples of 1 cup of dairy include 8 oz (230 mL) of milk, 8 oz (230 g) of yogurt, or 1½ oz (44 g) of natural cheese.
  • Whole grains. Of the grain foods that your child eats each day (such as pasta, rice, and tortillas), aim to include 3–6 “ounce-equivalents” of whole-grain options. Examples of 1 ounce-equivalent of whole grains include 1 cup of whole-wheat cereal, ½ cup of brown rice, or 1 slice of whole-wheat bread.
  • Lean proteins. Aim for 4–5 “ounce-equivalents” a day.
    • A cut of meat or fish that is the size of a deck of cards is about 3–4 ounce-equivalents.
    • Foods that provide 1 ounce-equivalent of protein include 1 egg, ½ cup of nuts or seeds, or 1 tablespoon (16 g) of peanut butter.

Calcium intake

• Encourage your child to drink low-fat milk and eat low-fat dairy products. Adequate calcium intake is important in growing children and teens. If your child does not drink dairy milk or eat dairy products, encourage him or her to eat other foods that contain calcium. Alternate sources of calcium include:
  • Dark, leafy greens.
  • Canned fish.
  • Calcium-enriched juices, breads, and cereals.

Healthy eating habits

• Model healthy food choices, and limit fast food choices and junk food.
• Limit daily intake of fruit juice to 4–6 oz (120–180 mL). Give your child juice that contains vitamin C and is made from 100% juice without additives. To limit your child’s intake, try to serve juice only with meals.
• Try not to give your child foods that are high in fat, salt (sodium), or sugar. These include things like candy, chips, or cookies.
• Make sure your child eats breakfast at home or at school every day.

Encourage your child to drink plenty of water. Try not to give your child sugary beverages or sodas.

General instructions

• Try to eat meals together as a family and encourage conversation during meals.
• Encourage your child to help with meal planning and preparation. When you think your child is ready, teach him or her how to make simple meals and snacks (such as a sandwich or popcorn).
• Body image and eating problems may start to develop at this age. Monitor your child closely for any signs of these issues, and contact your child’s health care provider if you have any concerns.
• Food allergies may cause your child to have a reaction (such as a rash, diarrhea, or vomiting) after eating or drinking. Talk with your health care provider if you have concerns about food allergies.

Summary

• Encourage your child to drink water or low-fat milk instead of sugary beverages or sodas.
• Make sure your child eats breakfast every day.
• When you think your child is ready, teach him or her how to make simple meals and snacks (such as a sandwich or popcorn).
• Monitor your child for any signs of body image issues or eating problems, and contact your child’s health care provider if you have any concerns.