Last week, I told you that the USDA recommends most toddlers eat about 1000 calories per day, broken down according to the chart below.
According to that chart, your toddler should eat 3 ounces of grains per day, and half of those should be whole grains (including whole grain cereals and breads, popcorn, brown rice, and other un-hulled grains). 1 ounce of grains is usually equivalent to:
- 1 slice of bread
- 1 cup of cold cereal
- 1/2 cup of cooked rice, pasta, or cereal
According to that chart, your toddler should eat 1 cup of vegetables per day. These should be easy to get into your toddler’s diet, as all of the following count:
- 1 cup raw or cooked vegetables
- 1 cup 100% vegetable juice
- 2 cups leafy vegeables
According to that chart, your toddler should eat 1 cup of fruits per day. These, too, should be easy to get into your toddler’s diet. All of the following count as 1 cup of fruit:
- 1 cup of fresh, frozen, or canned fruit
- 1 cup of 100% no sugar added fruit juice
- 1/2 cup dried fruit
According to that chart, your toddler should eat 2 cups of milk products per day. 1 cup of milk is usually equivalent to:
- 1 cup of milk
- 1 cup of yogurt
- 1.5 ounces of natural cheese
- 2 ounces or processed cheese
According to that chart, your toddler should eat 2 ounces of meat and beans per day. 1 ounce of meat or beans is equivalent to:
- 1 ounce of meat, poultry, or fish
- 1/4 cooked dry beans
- 1 egg
- 1 tablespoon peanut butter
- 1/2 ounce nuts and seeds
Next week in Grace’s Kitchen, I’ll give you some more concrete examples of how to work these foods into your toddler’s diet.
Graceâ€™s Kitchen Friends
Please join in Graceâ€™s Kitchen Friends! To play along, all you have to do is fill out Mr. Linky below. (If Mr. Linky isnâ€™t there, leave your link in the comments.) You can link up any post that talks about kids and food:
- feeding kids
- cooking with kids
- play with food or play kitchens
- crafts with or about food
- and probably a lot of other kids and food things I canâ€™t think of now.
Iâ€™m easy like that, Dear Reader. The only thing I ask is that you link back here to Graceâ€™s Kitchen Friends in your post. I canâ€™t wait to see what your kids are doing!
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