4 TO 4½ YEARS
I am 4 and want to do more!
If we are breastfeeding, I still may want to nurse daily or just a few times per week. Breast milk still protects me from germs and is nutritious. Breastfeeding helps you stay healthy too, mom!
When it’s time for me to wean, patience is best. Think of another activity we can do – like reading a book, so we still have that special time together.
I am becoming MORE CONFIDENT.
I like to try new things. You are my teacher. I try to do what you do, so eat healthy foods and I will too.
I can help you in the kitchen. Helping you is fun!
- I can peel foods using my fingers. Let me practice shucking corn or peeling a banana, an orange, or a hard-boiled egg.
- I can roll food into a ball. I can roll dough into balls or make meatballs or cheeseballs.
- I can use a hand juicer. Put a wet cloth under the juicer to stop it from slipping and show me how to juice halves of grapefruit, oranges, lemons, or limes.
- I can crack the shell of raw eggs. After some practice, I can crack the eggs needed to make scrambled eggs, omelets, or for use in recipes.
- I can mash foods. I can use a fork or potato masher to mash bananas, cooked potatoes, or cooked beans.
With your help, I will learn more! Show me how to measure ingredients. This helps me learn math.
Below are examples of meal/snack ideas and portion sizes to serve on my plate.
Here’s what my BREAKFAST might look like...
½ cup large, sliced strawberries
1 cup low-fat milk
2 small whole grain pancakes with 1 tablespoon syrup
Here’s what my SNACKS might look like...
4 to 6 whole grain crackers
with 4 or 5 cubes cheese
¼ cup mashed refried beans
with ½ medium whole grain pita bread wedges, toasted
½ cup sliced cucumbers and carrotswith ¼ cup chickpea hummus
water between meals and snacks
Here’s what my LUNCH might look like...
½ cup sliced in half grapes
½ cup sliced, baked sweet potato sticks
1 cup low-fat milk
1 ounce, small turkey burger
on 1 small whole grain bun
Here’s what my DINNER might look like...
½ cup baked, sliced apple
½ cup water
1 medium whole grain tortilla
with 1½ ounces cooked, lean ground beef
with 1 cup shredded lettuce
with ½ cup shredded cheese
Daily Suggested Food Group Amounts
Fruits
3 servings a day
1 serving = ½ cup
(1½ cup total)
Cooked or soft, raw fruit.
Mashed, sliced, or chopped.
Offer a variety: red, yellow,
orange, blue, and green.
Vegetables
3 servings a day
1 serving = ½ cup
(1½ cup total)
Mashed, sliced,
or chopped veggies
Offer a variety: dark green,
orange, red, yellow, and purple.
Grains
8-10 servings a day
1 serving = ½ ounce
(4-5 ounces total)
Whole grain bread, tortillas, rice, or noodles.
Dry or cooked cereal.
Proteins
3-5 servings a day
1 serving = 1 ounce
(3-5 ounces total)
Cooked lean meat, poultry, or seafood.
Eggs.
Cooked beans, peas, or tofu.
Peanut butter.
Dairy
5-6 servings a day
1 serving = ½ cup
(2½-3 cups total)
Breast milk (at breast or
expressed) or low-fat milk.
Yogurt.
Cheese.
Look what I can do!
I learn a lot from being with you and being active. Let’s be active as a family! We can:
- Play a game of tag
- Cook meals together
- Grow a garden at home or in the community
- Run
- Hop
- Swing
- Throw and kick balls
- Go on a walk through the neighborhood
Keep me Safe and Healthy
Take me to the doctor for my check-up.
I can brush my own teeth now, but watch me when I do so I don’t miss any teeth. Flossing every day is important but I may need your help. I should see the dentist every 6 months to keep my teeth healthy.
Remind me to wash my hands often, especially before I eat. Washing my hands helps me stay healthy. I should wash them with warm water and soap for 20 seconds.
I need simple rules. Set limits on when, where, and how often we have screen time. Talk about what I’m learning as we watch together and keep me safe from what I shouldn’t see. Let’s focus on each other during meals and snacks, not a screen.