This is a sample weekly menu including Breakfast, snack, lunch and another snack. I assume that most kids will be eating with their parents at dinner. I dont get specific when it comes to choices in veggies and fruits because I dont know what your kid eats :)
Monday-
breakfast- oatmeal with fruit
snack- cheese and crackers
Lunch- 1/2 sandwich with veggie chunks
snack- Apple sauce with graham crackers
Tuesday-
breakfast- French toast with Jam
Snack- Fruit chunks
Lunch- Chicken nuggets, with veggies
Snack- Mini muffin
Wednesday-
breakfast- scrambled egg with cheese
snack- Fruit with yogurt dip
Lunch- mac and cheese with tuna and peas
Snack- vanilla wafers with banana
Thursday-
Breakfast- Muffin with yogurt
Snack- Graham crackers
Lunch- meatballs with veggies
Snack- Fruit chunk
Friday-
Breakfast- Cereal with milk and banana
Snack- Rice cakes
Lunch- English muffin pizza
Snack- Frozen yogurt with mashed fruit
Saturday-
Breakfast- Fruit with yogurt
Snack- Cereal bar
Lunch- pot pie with extra veggies
Snack- ritz crackers with cream cheese (3)
Sunday-
Breakfast- Pancakes with Turkey sausage
Snack- Fruit kabob
Lunch- Chunks of turkey, cheese and crackers
Snack- Puffs or dry cereal with dried fruit
Add side items to your liking. These are to give you an idea not to be followed exactly.
Sunday, October 12, 2008
Single most important help mama tool
YOUR FREEZER
When he is ready to eat its time and I dont have time to make a 30minute meal for him. I need something that can be ready in about 5 minutes. 10 is pushing it big big time and when we do wait that long he is in the kitchen crying waiting. Once I go into the kitchen thats it, its time to eat even if its not lunch time. In comes freezing.
Freezing:
This is the single most important tool to use to your advantage. I will spend an hour or so every few weeks to make things up to freeze to be used in a moments notice. Some things that I make and freeze are:
muffins both sweet and savory (single most used thing in my house)
Meatballs
spaghetti sauce
spaghetti sauce with one meatball in
home made silver dollar size pancakes
Frozen french toast sticks
Home made chicken nuggets
In season fruit frozen
Frozen veggies
Frozen sausage with chedder
homemade mini hamburgers cooked
Mini meatloaves or muffin meatloaves
Cooked ground beef or turkey
Menu planning:
If you can take 10minutes once a week on say Sunday to make up a meal list for the coming week it will make your life better. There will be no guessing on Tuesday what is for lunch as you will just glance at your list and make it. I make up my list the day I am going grocery shopping so if i need anything for his eating that week i can get it while at the store. I have even went so far as to make a menu for a month for him. Ill be posting weekly menus starting tonight.
If you cant spend any time making things homemade for freezing then by all means buy what they like frozen. Just find the best you can and have it on hand.
Making lunch ahead of time also saves time. If you know your going out the next day make a lunch ahead of time in a bento or lunchbox or even a plastic bowl with a lid and sit in the fridge. When your ready to go just grab and go.
Make enough for 3-5 meals so for instance make 6 muffins to freeze every 2-3 weeks to have on hand. Making things at home is A LOT CHEAPER than buying store bought. Take muffins for instance. You can buy the muffin mix at the store, add some water make 6 muffins for about 90 cents if you buy store brand. Or you can buy a 6 pack of already made muffins for 3 or more dollars.
Next time you make something that involves ground beef/turkey take enough to make 1-2 mini loaves and season it up throw in freezer. Then when you do your baking/cooking every few weeks cook it and throw it back in the freezer. I usually make mine about the length of my ring finger and 2 finger widths wide. You wont miss that amount from whatever recipe your making. Same thing for meatballs. Or you can buy a pound just for this and make it into meatballs, loaves, sauce, ground meat etc. A pound of meat goes a long way when your making small portions.
hopefully some of this info will help you!
When he is ready to eat its time and I dont have time to make a 30minute meal for him. I need something that can be ready in about 5 minutes. 10 is pushing it big big time and when we do wait that long he is in the kitchen crying waiting. Once I go into the kitchen thats it, its time to eat even if its not lunch time. In comes freezing.
Freezing:
This is the single most important tool to use to your advantage. I will spend an hour or so every few weeks to make things up to freeze to be used in a moments notice. Some things that I make and freeze are:
muffins both sweet and savory (single most used thing in my house)
Meatballs
spaghetti sauce
spaghetti sauce with one meatball in
home made silver dollar size pancakes
Frozen french toast sticks
Home made chicken nuggets
In season fruit frozen
Frozen veggies
Frozen sausage with chedder
homemade mini hamburgers cooked
Mini meatloaves or muffin meatloaves
Cooked ground beef or turkey
Menu planning:
If you can take 10minutes once a week on say Sunday to make up a meal list for the coming week it will make your life better. There will be no guessing on Tuesday what is for lunch as you will just glance at your list and make it. I make up my list the day I am going grocery shopping so if i need anything for his eating that week i can get it while at the store. I have even went so far as to make a menu for a month for him. Ill be posting weekly menus starting tonight.
If you cant spend any time making things homemade for freezing then by all means buy what they like frozen. Just find the best you can and have it on hand.
Making lunch ahead of time also saves time. If you know your going out the next day make a lunch ahead of time in a bento or lunchbox or even a plastic bowl with a lid and sit in the fridge. When your ready to go just grab and go.
Make enough for 3-5 meals so for instance make 6 muffins to freeze every 2-3 weeks to have on hand. Making things at home is A LOT CHEAPER than buying store bought. Take muffins for instance. You can buy the muffin mix at the store, add some water make 6 muffins for about 90 cents if you buy store brand. Or you can buy a 6 pack of already made muffins for 3 or more dollars.
Next time you make something that involves ground beef/turkey take enough to make 1-2 mini loaves and season it up throw in freezer. Then when you do your baking/cooking every few weeks cook it and throw it back in the freezer. I usually make mine about the length of my ring finger and 2 finger widths wide. You wont miss that amount from whatever recipe your making. Same thing for meatballs. Or you can buy a pound just for this and make it into meatballs, loaves, sauce, ground meat etc. A pound of meat goes a long way when your making small portions.
hopefully some of this info will help you!
Fast food comparsion
Side not- for a while this blog will be focused on feeding. I am trying to feed my family better so im researching about food. Might as well share as I go along :)
Im sure just like most of us there are times when you eat out. We actually go out once a week with my mommy group to chick fil a but every other week I make his lunch and take it. Here is a comparison of some of the things on the most popular fast food menu. Its not all here as that would be a huge huge post. If you would like more info visit their website. I think most of us would be just shocked at the calories and fat that is really in the food we give our children at these places. I have put a * beside what I think is the better option.
Keep these numbers in mind most average 1-2 year old children should have:
Calories- 900-1100 per day (most kids are getting to many calories)
Fat- 33g per day (range was 33-54g)
sodium-1000mg per day
Iron-7mg per day
Calcium- 800mg per day
Fiber- 14g per day
McDonalds:
4 pc nugget, fries, and white milk- 520cal, 25 g fat and 690g of sodium
4pc nugget, apple dippers and white milk- 390 cal, 15g fat, 570 sodium
Cheeseburger, apple dippers and white milk- 500cal, 15g, and 920 g sodium
Mcdonads doesnt have a way to take off the drink option. so if you choose to get water the totals will be less than these given.
Burger king:
4pc chicken nugget meal with fries and apple juice- 510cal, 24g fat, 835mg sodium
Cheeseburger, fries, apple juice- 660 cals, 29g fat, 1175mg sodium
* 4pc nugget, apple fries, water- 250cals, 11g fat, 460m g sodium
Cheeseburger, apple fries, water- 400cal, 16g fat, 805mg sodium
Chick fil a:
4 piece nugget, small fry, and water- 410cals, 22g fat, and 500 mg sodium
* 4 piece nugget, small fruit cup, and water- 180cal, 6g fat, and 420mg sodium
Wendys:
4pc nugget, kid fry, water- 400cal, 22g fat, 600mg sodium
*4pc nugget, orange cup, water- 270cal, 12g fat, and 435mg sodium
kid cheeseburger, fries,water- 470 cals, 21g fat,870mg sodium
cheeseburger, oranges, and water- 340cals, 11g fat, 705mg sodium
Arbys:
Jr. Roast beef with applesauce, water- 363 cals, 10g fat, 750mg sodium
Mini turkey/cheese, applesauce, water- 234 cal, 5g fat, 864mg sodium
popcorn chicken, applesauce,water- 362cal, 12g fat, 708mg sodium
* all of these are okay in the cal, fat department but sodium is high on everything on the menu
KFC: Since there are so many choices I am listing them each on their own. I wil make the most healthy meal and tell you the totals. Most choices are high in sodium.
2 crispy chicken strips: 240cals, 13g fat,800mg sodium
green beans- 50cals, 1.5g fat,570mg sodium
BBQ beans- 220 cals, 1g fat,730mg sodium
3" small corn on cob-70cals, 1.5g fat, 5mg sodium
mac and cheese-180cals,8g fat,800mg sodium
potato wedges-260cals, 13g fat, 740mg sodium
*2 cripsy stirps, corn on cob, water- 310 cals, 14.5 g fat, 805mg sodium
Taco bell: again many items listed on their own--im not sure if they have a kids menu but here are the typical kid choices
Soft beef taco no lettuce- 200cals, 9g fat,630mg sodium
beans and cheese-150cals, 6g fat, 430 mg sodium
Cheese roll up- 200cals, 10g fat, 490mg sodium
Cheese quesadilla reg- 470cals, 26g fat, 1100 mg sodium
Bean burrito-340cals, 9g fat, 950mg sodium
nacho chips with cheese-330 cals, 21g fat, 530mg sodium
Cheesy fiesta potatoes-270cals, 15g fat, 840mg sodium
* cheese roll up, beans and cheese with water- 350cals, 16g fat, 920 (hugh sodium but best choice overall you could split the beans and cheese to loose 215mg sodium.
Subway: No sodium content included
Fresh fit kids meal with ham, yogurt and milk-480cals, 7.5 g fat
Fresh fit kids meals with Turkey, yogurt,milk- 490 cals, 7.5g fat
FF meal with ham, apples, milk- 405cals, 6.5g fat
FF meal with turkey, apples, milk- 415cals 6.5 g fat
Interesting article:
http://www.usatoday.com/news/health/weightloss/2008-08-04-kids-meals_N.htm?loc=interstitialskip
Im sure just like most of us there are times when you eat out. We actually go out once a week with my mommy group to chick fil a but every other week I make his lunch and take it. Here is a comparison of some of the things on the most popular fast food menu. Its not all here as that would be a huge huge post. If you would like more info visit their website. I think most of us would be just shocked at the calories and fat that is really in the food we give our children at these places. I have put a * beside what I think is the better option.
Keep these numbers in mind most average 1-2 year old children should have:
Calories- 900-1100 per day (most kids are getting to many calories)
Fat- 33g per day (range was 33-54g)
sodium-1000mg per day
Iron-7mg per day
Calcium- 800mg per day
Fiber- 14g per day
McDonalds:
4 pc nugget, fries, and white milk- 520cal, 25 g fat and 690g of sodium
4pc nugget, apple dippers and white milk- 390 cal, 15g fat, 570 sodium
Cheeseburger, apple dippers and white milk- 500cal, 15g, and 920 g sodium
Mcdonads doesnt have a way to take off the drink option. so if you choose to get water the totals will be less than these given.
Burger king:
4pc chicken nugget meal with fries and apple juice- 510cal, 24g fat, 835mg sodium
Cheeseburger, fries, apple juice- 660 cals, 29g fat, 1175mg sodium
* 4pc nugget, apple fries, water- 250cals, 11g fat, 460m g sodium
Cheeseburger, apple fries, water- 400cal, 16g fat, 805mg sodium
Chick fil a:
4 piece nugget, small fry, and water- 410cals, 22g fat, and 500 mg sodium
* 4 piece nugget, small fruit cup, and water- 180cal, 6g fat, and 420mg sodium
Wendys:
4pc nugget, kid fry, water- 400cal, 22g fat, 600mg sodium
*4pc nugget, orange cup, water- 270cal, 12g fat, and 435mg sodium
kid cheeseburger, fries,water- 470 cals, 21g fat,870mg sodium
cheeseburger, oranges, and water- 340cals, 11g fat, 705mg sodium
Arbys:
Jr. Roast beef with applesauce, water- 363 cals, 10g fat, 750mg sodium
Mini turkey/cheese, applesauce, water- 234 cal, 5g fat, 864mg sodium
popcorn chicken, applesauce,water- 362cal, 12g fat, 708mg sodium
* all of these are okay in the cal, fat department but sodium is high on everything on the menu
KFC: Since there are so many choices I am listing them each on their own. I wil make the most healthy meal and tell you the totals. Most choices are high in sodium.
2 crispy chicken strips: 240cals, 13g fat,800mg sodium
green beans- 50cals, 1.5g fat,570mg sodium
BBQ beans- 220 cals, 1g fat,730mg sodium
3" small corn on cob-70cals, 1.5g fat, 5mg sodium
mac and cheese-180cals,8g fat,800mg sodium
potato wedges-260cals, 13g fat, 740mg sodium
*2 cripsy stirps, corn on cob, water- 310 cals, 14.5 g fat, 805mg sodium
Taco bell: again many items listed on their own--im not sure if they have a kids menu but here are the typical kid choices
Soft beef taco no lettuce- 200cals, 9g fat,630mg sodium
beans and cheese-150cals, 6g fat, 430 mg sodium
Cheese roll up- 200cals, 10g fat, 490mg sodium
Cheese quesadilla reg- 470cals, 26g fat, 1100 mg sodium
Bean burrito-340cals, 9g fat, 950mg sodium
nacho chips with cheese-330 cals, 21g fat, 530mg sodium
Cheesy fiesta potatoes-270cals, 15g fat, 840mg sodium
* cheese roll up, beans and cheese with water- 350cals, 16g fat, 920 (hugh sodium but best choice overall you could split the beans and cheese to loose 215mg sodium.
Subway: No sodium content included
Fresh fit kids meal with ham, yogurt and milk-480cals, 7.5 g fat
Fresh fit kids meals with Turkey, yogurt,milk- 490 cals, 7.5g fat
FF meal with ham, apples, milk- 405cals, 6.5g fat
FF meal with turkey, apples, milk- 415cals 6.5 g fat
Interesting article:
http://www.usatoday.com/news/health/weightloss/2008-08-04-kids-meals_N.htm?loc=interstitialskip
Friday, October 10, 2008
Topics I plan to post about
I just thought id make a list of things that I plan to post a blog entry on at some point so everyone can get a good idea of what to expect. So here is a list of things i plan to post about and im sure I will come up with more as time goes on.
Feeding/Food:
Many more meals ideas
Tips for getting them to eat
Salt in everyday food we feed our kids
A comparison and recommendation for eating fast food with our kids
Most choked on foods
Weekly menus
Eating out tips
Whats in their favorite snack foods
Organic vs Non-organic
Mom things:
Ideas for mommy time
Ideas for moms night out
Grocery shopping tips
Money saving tips
Frugal housekeeping
Cheap and easy dinners
Recipes
Other:
Art boxes
baby teeth
Milestones
Toddler proofing your house
Toy and book reviews
Music/TV show reviews for toddlers
Activity ideas
Bedtime help
Craft ideas
ideas of things you can do with your toddler
There are more but this is all i can think of off the top :)
Feeding/Food:
Many more meals ideas
Tips for getting them to eat
Salt in everyday food we feed our kids
A comparison and recommendation for eating fast food with our kids
Most choked on foods
Weekly menus
Eating out tips
Whats in their favorite snack foods
Organic vs Non-organic
Mom things:
Ideas for mommy time
Ideas for moms night out
Grocery shopping tips
Money saving tips
Frugal housekeeping
Cheap and easy dinners
Recipes
Other:
Art boxes
baby teeth
Milestones
Toddler proofing your house
Toy and book reviews
Music/TV show reviews for toddlers
Activity ideas
Bedtime help
Craft ideas
ideas of things you can do with your toddler
There are more but this is all i can think of off the top :)
Snacks
You can pretty much use anything for a snack just make it a smaller portion. Its good to try and use snacks to make up for not eating a certain food group. For example if they didnt eat their fruit for breakfast serve them fruit for a snack.
SNACKS:
Any breakfast/lunch item
Cheese and crackers
Any kind of cracker
Chips and dip
Graham crackers
Pieces of fruit
Bread with fruit spread
Puffs
Cereal bars
Veggies with dip
String cheese
Pudding
Cookies
Hummus with pita
Rice cakes
Vanilla wafers
Cream cheese on ritz
Dried fruit
Soft pretzel with cheese dip
Potato wedge
Apple sauce
Pretzels with dip
Banana yogurt,vanilla wafers,and banana hunks
Baby trail mix 1 cheerios, raisins, and pretzel sticks broken mix together
Baby trail mix 2 cheerios, raisins, dried fruit mix together
Fresh veggies/fruit with plain yogurt
Frozen yogurt with fresh fruit
Crackers with peanut butter id make about 3 sammies
Grapes with cheese
pineapple chunks with yogurt for dipping
Turkey pretzel roll up, get a pretzel rod and wrap in a thin slice of Turkey lunch meat
2 mini cheesecakes- Graham crackers, ricotta,and jam
Mini muffin with just about anything you can think of in them
Apple sliced with peanut butter
Graham crackers with marshmellow fluff to make sammies
Rice cake cream cheese mini sammies
If you have something else please leave it in a comment :)
SNACKS:
Any breakfast/lunch item
Cheese and crackers
Any kind of cracker
Chips and dip
Graham crackers
Pieces of fruit
Bread with fruit spread
Puffs
Cereal bars
Veggies with dip
String cheese
Pudding
Cookies
Hummus with pita
Rice cakes
Vanilla wafers
Cream cheese on ritz
Dried fruit
Soft pretzel with cheese dip
Potato wedge
Apple sauce
Pretzels with dip
Banana yogurt,vanilla wafers,and banana hunks
Baby trail mix 1 cheerios, raisins, and pretzel sticks broken mix together
Baby trail mix 2 cheerios, raisins, dried fruit mix together
Fresh veggies/fruit with plain yogurt
Frozen yogurt with fresh fruit
Crackers with peanut butter id make about 3 sammies
Grapes with cheese
pineapple chunks with yogurt for dipping
Turkey pretzel roll up, get a pretzel rod and wrap in a thin slice of Turkey lunch meat
2 mini cheesecakes- Graham crackers, ricotta,and jam
Mini muffin with just about anything you can think of in them
Apple sliced with peanut butter
Graham crackers with marshmellow fluff to make sammies
Rice cake cream cheese mini sammies
If you have something else please leave it in a comment :)
Lunch meal ideas
Here is my current list of things you can make your little one for lunch: if you have other ideas please leave a comment and ill add it to my list :)
Please add side items to your liking
Cheese and crackers with fruit and veggie chunks
½ sandwich and veggie sticks
Cup of soup with crackers
Grilled cheese
Fruit Salad (mix different fruits together)
Already made toddler meal
Dinner leftovers
Any breakfast item
Nuggets with veggies and fruit
Sandwich roll up
Cut up chunks of chicken, veggies and cheese mixed with rice
Cheese/chicken quesadilla with beans on the side
Meatballs with veggies
Fish sticks, mac and cheese, and carrots
Spaghetti with meat sauce and green beans on the side
Tuna melt with carrots and broccoli
Banana and avocado mash serve with pita bread
Mac and cheese with tuna and peas
Bagel with cream cheese and fruit spread
Chili with cheese, crackers and side of corn
Chicken strips served with veggies and fruit
Sloppy joes with baked fries
Hamburger in pita w/cheese and sweet potato fries
Pot pie with extra veggies
Meatloaf, veggies, mashed potato
Baked chicken, fish or beef with veggies and bread
Tuna salad sandwich with carrots
Noodles with cheese and carrots/peas
Pimento cheese sandwich with peas
Peanut butter and fluff sandwich with banana on the side
English muffin pizza
Sweet potato with cinnamon/brown sugar
Beef stew with bread and veggies
Rice mixed with veggies
Homemade pasta soup (pasta, chicken/beef, veggies, broth)
Grilled cheese and tomato sandwich
Grilled cheese with tomato soup
Veggie and fruit kabobs
Spaghetti pie (use leftover spaghetti add veggies and cheese and bake in small ramkin)
Pasta salad
Turkey meatballs with bread and veggies
Fruit spread (jelly) sandwich
Pita with hummus and baby carrots
Bean and cheese burrito with tomato and corn
Grilled chicken sandwich and fries
Grilled ham and cheese sandwich, peas and carrots, and oranges
Mini tacos with beans, tomato and mango on the side
cream cheese and Jam sammie
2 Mini pita pizza with veggies and fruit
Please add side items to your liking
Cheese and crackers with fruit and veggie chunks
½ sandwich and veggie sticks
Cup of soup with crackers
Grilled cheese
Fruit Salad (mix different fruits together)
Already made toddler meal
Dinner leftovers
Any breakfast item
Nuggets with veggies and fruit
Sandwich roll up
Cut up chunks of chicken, veggies and cheese mixed with rice
Cheese/chicken quesadilla with beans on the side
Meatballs with veggies
Fish sticks, mac and cheese, and carrots
Spaghetti with meat sauce and green beans on the side
Tuna melt with carrots and broccoli
Banana and avocado mash serve with pita bread
Mac and cheese with tuna and peas
Bagel with cream cheese and fruit spread
Chili with cheese, crackers and side of corn
Chicken strips served with veggies and fruit
Sloppy joes with baked fries
Hamburger in pita w/cheese and sweet potato fries
Pot pie with extra veggies
Meatloaf, veggies, mashed potato
Baked chicken, fish or beef with veggies and bread
Tuna salad sandwich with carrots
Noodles with cheese and carrots/peas
Pimento cheese sandwich with peas
Peanut butter and fluff sandwich with banana on the side
English muffin pizza
Sweet potato with cinnamon/brown sugar
Beef stew with bread and veggies
Rice mixed with veggies
Homemade pasta soup (pasta, chicken/beef, veggies, broth)
Grilled cheese and tomato sandwich
Grilled cheese with tomato soup
Veggie and fruit kabobs
Spaghetti pie (use leftover spaghetti add veggies and cheese and bake in small ramkin)
Pasta salad
Turkey meatballs with bread and veggies
Fruit spread (jelly) sandwich
Pita with hummus and baby carrots
Bean and cheese burrito with tomato and corn
Grilled chicken sandwich and fries
Grilled ham and cheese sandwich, peas and carrots, and oranges
Mini tacos with beans, tomato and mango on the side
cream cheese and Jam sammie
2 Mini pita pizza with veggies and fruit
Thursday, October 9, 2008
For those of you who are wondering....
What a toddler (1-2 year old) food portion size is its this:
These are the recommend amounts for each category. I will break it down further below.
Grain group: breads, pasta, rice crackers etc----6 servings
A grain servings is:
1/4-1/2 slice of bread
2 crackers
1/4 cup dry cereal
1/4 cup pasta/rice/cooked grain
So 2 slices of bread, 2 crackers,1/4 cup of pasta would meet it
Veggie group----3 servings
Fruit group---2 servings
A veggie and fruit serving is this:
1-2 table spoons of each fruit and veggies for canned
1/4 cup of fresh
dried 1 tablespoon
Meaning they need a total of 2-3 tbsp of each veggie and fruits each day
dairy group---aim for 16-24oz of dairy product for 1-2 year olds
dairy servings is:
8oz milk
1 ounce of cheese ( a pair of dice or one single string cheese is an ounce)
1/2 cup yogurt
1/4 cup cottage cheese
Remember that 4oz of yogurt, 1 ounce of cheese and 12 ounces of milk gives you a total of 17oz for dairy for that day.
meat,fish, beans protein---2 servings
meat/protein serving is:
Meat cooked---1 ounce (your ring and pinky finger together)
2tbsp peanut butter
1 egg
1/4 cup of beans
fat servings is:
1 teaspoon of butter
As you can see this is not a lot of food!! Toddlers have tiny stomachs which is why they need 3 main meals with 2-3 small snacks in between. I will post some sample menus that adhere to this as much as possible. I try not to worry to much about what G eats everyday but more what he eats in a week. This is what my pediatrician has told me to do.
Here is a sample day for G if you are curious how to space their food out.
8am wake and have breakfast with 4oz milk
9:45am-10am small snack
11:30am lunch
12-1:30 nap
2:30 Big snack
5pm dinner with 8oz milk
6:30 small bedtime snack
7 bedtime
He usually eats cheese and or yogurt everyday and drinks more milk either with lunch or at breakfast. He on average gets his 16oz of dairy in some form.
These are the recommend amounts for each category. I will break it down further below.
Grain group: breads, pasta, rice crackers etc----6 servings
A grain servings is:
1/4-1/2 slice of bread
2 crackers
1/4 cup dry cereal
1/4 cup pasta/rice/cooked grain
So 2 slices of bread, 2 crackers,1/4 cup of pasta would meet it
Veggie group----3 servings
Fruit group---2 servings
A veggie and fruit serving is this:
1-2 table spoons of each fruit and veggies for canned
1/4 cup of fresh
dried 1 tablespoon
Meaning they need a total of 2-3 tbsp of each veggie and fruits each day
dairy group---aim for 16-24oz of dairy product for 1-2 year olds
dairy servings is:
8oz milk
1 ounce of cheese ( a pair of dice or one single string cheese is an ounce)
1/2 cup yogurt
1/4 cup cottage cheese
Remember that 4oz of yogurt, 1 ounce of cheese and 12 ounces of milk gives you a total of 17oz for dairy for that day.
meat,fish, beans protein---2 servings
meat/protein serving is:
Meat cooked---1 ounce (your ring and pinky finger together)
2tbsp peanut butter
1 egg
1/4 cup of beans
fat servings is:
1 teaspoon of butter
As you can see this is not a lot of food!! Toddlers have tiny stomachs which is why they need 3 main meals with 2-3 small snacks in between. I will post some sample menus that adhere to this as much as possible. I try not to worry to much about what G eats everyday but more what he eats in a week. This is what my pediatrician has told me to do.
Here is a sample day for G if you are curious how to space their food out.
8am wake and have breakfast with 4oz milk
9:45am-10am small snack
11:30am lunch
12-1:30 nap
2:30 Big snack
5pm dinner with 8oz milk
6:30 small bedtime snack
7 bedtime
He usually eats cheese and or yogurt everyday and drinks more milk either with lunch or at breakfast. He on average gets his 16oz of dairy in some form.
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