Children need to eat enough foods from different food groups in order to grow normally. The United States Department of Agriculture created the My Plate method to make it easier to plan and eat nutritious, balanced meals. Try to make half of each meal fruits and vegetables, one quarter lean protein, and one quarter whole grains with a serving of dairy. These recommendations help growing children to get the nutrients they need and have a normal weight. Follow the tips on this handout to make sure your child is eating enough foods from each food group, without eating too much of any one food group.

Fruits Any fruit or 100% fruit juice is part of the fruit group whether it’s fresh, frozen, canned, or dried. Kids love the naturally sweet flavors in fruit. Here are some examples of fruits kids love:

VegetablesAny vegetable or 100% vegetable juice is part of the vegetable group whether it’s raw, cooked, fresh, frozen, canned, or dried. Try to serve your child many different colors of vegetables throughout the day. If you have a hard time fitting vegetables into breakfast, try serving vegetables at snack time instead. Cutting vegetables into fun shapes makes it fun for your child to eat vegetables like the following:

Meals for Children

Nutrition

Bananas Apples or applesauce Oranges Grapes or raisins

Peaches Pears Plums or prunes Kiwi

Pineapple Watermelon Strawberries Mango

Carrot sticks Broccoli trees Zucchini slices Corn

Sliced bell peppers Mushrooms Spinach Sweet potatoes

Green beans Onions Lettuce Snap peas

GrainsFoods like breads, pastas, cereals, and oatmeal belong in the grains food group. Try to make half of the grains you feed your child whole grains. Look for the word “whole” on the ingredients list to make sure your child is getting the extra fiber, vitamins, and minerals found in whole grains. Here are some examples of delicious whole grain food choices:

ProteinMeat, poultry, seafood, beans, eggs, nuts, and seeds all belong to the protein food group. Protein is important for children because it helps them grow and build tissue like muscle and bone. Serve your child lean cuts of meat, and provide them with many different kinds of protein foods to see what they like.

DairyMilk and many of the calcium-rich foods made from it make up the dairy group. Serve your child low-fat or fat-free dairy products. Many dairy products come in kid-friendly packaging, like cheese cut into fun shapes or brightly colored yogurt. Have your child try dairy products like these:

Oats Whole wheat bread Whole wheat pasta

Brown rice Cornmeal Whole grain crackers

Popcorn Quinoa Whole wheat tortillas, pitas,

or wraps

Grilled chicken Ground turkey Lean beef

Peanuts or peanut butter Black beans Scrambled eggs

Tofu Sunflower seeds Tuna

Sunshine StacksUse your favorite whole-grain pancake mix to make pancakes. Slice strawberries and fan around the pancake to make a sun. Use berries to make a smile. Serve with an egg and a glass of milk.

Peanut Butter Banana Sandwich

Spread peanut butter over a slice of whole-grain bread. Add sliced bananas and top with another slice of bread. Add a side of sliced bell peppers and water.

Fish sticksBake fish sticks and serve with a side of brown rice, cooked spinach, and an orange sliced into wedges. Don’t forget to follow My Plate portions!

Sample Menu Breakfast Lunch Dinner

Skim or 1% milk Cheddar cheese Fat-free or low-fat yogurt

String cheese Soy milk Cottage cheese

Flavored milk Swiss cheese Pudding

Morning - Taco yogurt dip with carrotsAfternoon – Under the seaMix low-fat or non-fat plain yogurt with taco seasoning to make a dip for carrot sticks.Use food coloring to dye low-fat cottage cheese blue. Spread on half of a whole-grain bagel. Add goldfish and veggies to complete the ocean scene.

Snacks

For more information or to speak with a Registered Dietitian, call the OSF Saint Francis Nutrition Access Line (309) 655-3705. Form No.801-8010 (8/09)

Reference: "Choose My Plate." ChooseMyPlate.gov. United States Department of Agriculture. Web. 27 Feb. 2013. <http://www.choosemyplate.gov/>.