Healthy Eating Habits for Your Child

What You See... Is What You Get

Use these easy visuals to get a sense of just how large a portion is.

Medium apple = tennis ball
1 ounce of cheese = 4 dice
3 ounces of meat = cassette tape or deck of cards
1 ounce of nuts = 1 handful
1 teaspoon of peanut butter = tip of a thumb
One medium potato = computer mouse
1 cup of vegetables = size of a fist

Food to Grow On

Food group Servings per day One to three years Four to five years Six plus years

Breads 6 or more  
(choose whole grains or enriched flour)
Bread slice   1/4 to 1/2 slice 1/4 to 1/2 slice 1 slice
Cold cereals   1/4 to 1/3 cup 1/2 cup 3/4 cup
Pasta, rice
or hot cereal
  1/4 cup 1/3 cup 1/2 cup
 
Vegetables 3 or more  
Cooked veggies   1/8 cup 1/4 to 1/2 cup 1/2 cup
Raw veggies   1/4 cup 1/2 to 1 cup 1 cup
 
Fruits 2 or more
Cut-up or mashed fruit   1/8 cup 1/4 to 1/2 cup 1/2 cup
Juice   1/4 cup 1/2 cup 3/4 cup
 
Dairy 3 to 4 or more
Milk or yogurt   1/2 cup 2/3 cup 1 cup
Cheese, hard   1 ounce 1 to 1 1/2 ounces 1 1/2 ounces
Cottage cheese   1 cup 1 1/2 cups 1 1/2 cups
 
Proteins 2 to 3 or more
Meats, poultry, fish   1 1/2 ounces 1 1/2 to 2 ounces 2 to 3 ounces
Beans (cooked)   1/8 to 1/4 cup 1/4 to 1/3 cup 1/2 cup
Eggs   1/2 to 1 egg 1 1/2 to 2 eggs 1 1/2 to 2 eggs
Peanut butter   None 1 to 2 tablespoons 2 tablespoons

 

Like this? Want more?
preview
FILED UNDER:
Connect with Us
Follow Our Pins

Yummy recipes, DIY projects, home decor, fashion and more curated by iVillage staffers.

Follow Our Tweets

The very dirty truth about fashion internships... DUN DUN @srslytheshow http://t.co/wfewf

On Instagram

Behind-the-scenes pics from iVillage.

Best of the Web