The Food Guide Pyramid for Preschoolers

Need a quick reference for planning your preschooler's meals? You can use the Food Guide Pyramid as a framework to shape what and how much your preschooler eats each day. By following the Food Guide Pyramid, your preschooler will be well on their way to meeting daily nutrient needs and maintaining optimal health.

 

The recommended daily amounts from each food group are given as a range and can be used with children ages 2-5. If your child is closer to 5, larger, or more active, use the higher end of the range. Younger, smaller and less active kids can use the lower end of the range. 

Fresh, frozen, canned and dried fruit are all good choices. Fruit juice counts, too, but use only occasionally to meet your preschooler’s fruit quota. Fruit doesn’t have as many of the goodies as whole fruit.

 

Recommended Daily Amount for Preschoolers: 1 – 1 ½ cups

 

Choose from a variety of vegetables and include dark green, orange, starchy and other vegetables. Fresh, frozen, canned and dried vegetables are good choices. Vegetable juice also counts but watch out - sodium levels can be very high. Beans and peas can be used toward the vegetable recommendation as well.

 

Recommended Daily Amount for Preschoolers: 1 – 1 ½ cups

 

 

1 cup raw or cooked vegetable pieces such as broccoli, carrots, corn, potatoes and spinach

1 cup vegetable juice such as tomato juice or mixed vegetable juice

2 cups of raw leafy vegetables such as raw lettuce and spinach

1 cup cooked beans, whole or mashed, such as black beans, soybeans, kidney beans, split peas, etc.

1 cup tofu (in ½^" cubes)

1 large tomato

2 medium carrots

 

At least half of all grains should be whole grains – whole wheat breads, oatmeal, whole cornmeal, bulgur, brown rice. Refined grains lose some nutrient value during processing so replace the white bread, white rice, and white flour with whole-grain versions when possible. Also, remember that most tortillas, pitas, bagels, crackers, pretzels, and pasta are made with refined grains.

 

Recommended Daily Amount for Preschoolers: 3-5 oz equivalents

 

 

1 cup ready-to-eat cereal

½ cup cooked rice, pasta or cooked cereal

 

note: Many breads you find on store shelves are a bit larger - one slice is about 1 ½ oz - but “sandwich” bread is closer to 1 oz per slice.

Choose lean meats such as chicken, turkey, fish, and lower fat cuts of beef, pork and other meats. There a great alternatives to meat as well. Choose beans, peas, eggs, nuts and seeds to meet the same nutrient requirements as meat.

 

Recommended Daily Amount for Preschoolers: 2-4 oz

 

 

1 oz of lean meat, poultry or fish

1 regular slice of sandwich meat - turkey, roast beef, etc.

1 egg

1 Tbsp peanut butter

¼ cup cooked beans (black beans, kidney beans, white beans, etc)

½ oz nuts or seeds

¼ cup of tofu

¼ cup roasted soybeans

2 Tbsp hummus

Milk and products made from milk such as yogurt and cheese. Choose low-fat or non-fat options when possible. Limit the sweetened milk products such as some yogurts, yogurt smoothies, and flavored milk to keep added sugars low. If your preschooler does not drink milk, they can meet their calcium requirements with calcium-fortified soy and rice beverages and calcium-fortified orange juice. But remember that other nutrients found in milk may not be present in these foods.

 

Recommended Daily Amount for Preschoolers: 2 cups

 

 

1 cup milk 

1 regular container yogurt (8 fl oz)

1 ½ oz natural cheese 

2 oz processed cheese

1/3 cup shredded cheese

2 cups cottage cheese

1 ½ cups ice cream

Oils can be used in cooking foods or from other sources such as margarine spreads, mayonnaise, and some salad dressings.

 

Allowance: 3-5 teaspoons per day

If your preschooler has met the daily food recommendations using low-fat and low-added sugar options, then there are “extra” calories left for foods for pure enjoyment. Discretionary calories can be used to eat a few higher-calorie foods within the food groups such as regular cheese, sausage, sweetened cereals, and sweetened yogurt or ice cream. Or you can use these calories for the occasional empty calorie treat such as candy, fruit punch or soda.

 

Allowance: About 170 calories per day

 

170 calories is about -

 

½ cup of regular ice cream

12 oz fruit drink or soda

1 ½ servings of fruit snacks

 

Top Tips for Healthy Eating
Preschool Nutrition Basics

 

 

 

 

 

 

 

 

U.S. Department of Agriculture. www.MyPyramid.gov

 

by Kati Chevaux

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