What Should I Offer My Toddler?

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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.

Grace’s Kitchen Friends

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