Nutrition - Menu by Ages

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The Six Food Groups and recommended servings: the New Food Pyramid:

Fats, Oils, and Sweets (use sparingly)/ Milk, Yogurt, and Cheese (2-3 serving)/ Meat, Poultry, Fish, Beans, Eggs, and Nuts (2-3 servings)/ Vegetables (3-5 servings) / Fruits (2-4 servings)/ Breads, Cereal, Rice, and Pasta (6-11 servings)

The amount of food that counts as one serving is listed below. If you eat a larger portion, count it as more than 1 serving. For example, a dinner portion of spaghetti would count as 2 or 3 servings of pasta. Be sure to eat at least the lowest number of servings from the five major food groups listed below. You need them for the vitamins, minerals, carbohydrates, and protein they provide. Just try to pick the lowest fat choices from the food groups. no specific serving size is given for the fats, oils, and sweets group because the message is USE SPARINGLY.

1. Milk, Yogurt, and Cheese: 1 cup of milk or yogurt, 1/2 ounces of natural cheese, 2 ounces of process cheese
2. Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts: 2-3 ounces of cooked lean meat, poultry, or fish; ½ cup of cooked dry beans, 1 egg, or 2 tablespoons of peanut butter count as 1 ounce of lean meat
3. Vegetable: 1 cup of raw leafy vegetables; ½ cup of other vegetables, cooked or chopped raw; 3/4 cup of vegetable juice
4. Fruit: 1 medium apple, banana, orange; 1/2 cup of chopped, cooked, or canned fruit ; 3/4 cup of fruit juice
5. Bread, Cereal, rice, and Pasta: 1 slice of bread; 1 ounce of ready-to-eat cereal; 1/2 cup of cooked cereal, rice, or pasta <http://web.utk.edu/~fnh/food_guide_pyramid.htm>

SAMPLE MENU FOR TODDLER:

Toddler should eat 3 meals and 2 to 3 snacks daily

Breakfast:
½ c. iron fortified cereal
½ c. fortified soymilk or milk
¼ banana added to cereal
¼ c. orange juice
Snack:
½ slice whole-wheat toast
1 Tbsp peanut butter
½ c. fortified soymilk or milk

Lunch:
Casserole dish
2 Tbsp beans
¼ c. Cheerios
½ c. fortified soymilk or milk
½ piece of fruit

Snack:
1/8 c. mixed together: raisins and ¼ c. Cheerios
½ c. fortified soymilk or milk

Dinner:
2 Tbsp texturized vegetable protein (TVP) crumbles with gravy
½ c. potatoes
½ c. veggies
¼ c. fortified soymilk or milk

Bedtime snack:
½ c. fortified soymilk
¼ to ½ meatless sandwich or milk

NOTE: A good guide to help decide what to feed your child - use the 2-3-4 rule:

Snacks: choose from 2 different food groups
Breakfast: choose from 3 different food groups
Lunch and Dinner: choose from 4 different food groups

DAILY MENU FOR 2 TO 6 YEAR OLD

Offer same varieties but smaller portions to 2 to 3 year olds. We have tried to exemplify here how the ...