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The Recommended Daily Nutritional Needs for Pre- Schoolers 2 to 5 years of age. By: Justine O’Hern. The 5 Basic Food Groups. Grains Vegetables Fruit Dairy Protein. Keep in Mind. The daily nutritional recommendation scale is a range Every child is different Some are bigger or smaller
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By: Justine O’Hern
The daily nutritional recommendation scale is a range
Consume 3 to 5oz daily
(equals 1oz of grain)
1 cup of cereal
1 slice of bread
5 whole wheat crackers
½ cup of cooked rice or pasta
¼ of fresh bagel
1 cup of cooked beans
2 medium carrots
1 cup of tomato juice
1 potato baked
1 cup of raw or cooked vegetables
These items can be served with a low-fat veggie dip or melt low-fat cheese on the vegetables
1 apple equals a cup
1 banana equals a cup
8 large strawberries
1 cup of 100% fruit juice
(Fresh, frozen, dried, and canned fruits are good choices and can be used too)
1 cup of milk
8oz of yogurt
2 cups of cottage cheese
1 ½ cups of ice cream
(Serve milk with breakfast, lunch and dinner)
(Equals 1oz of protein)
1 Tbsp of peanut butter
1 slice of sandwich meat
1oz of lean meats
¼ cup of cooked beans
½ oz of seeds or nuts (Chevaux)
MAKE IT FUN!
Let children help you prepare food
Eat meals at the kitchen table together regularly
Experiment with different healthy recipes
Talk about how important it is to eat healthy
Don’t bring home junk foods
Substitute ground beef with ground turkey
NEVER force a child to eat
ALWAYS offer the food again and again
3 ripe bananas
2 cups rolled oats
1 cup dates, pitted, & chopped
1/3 cup vegetable oil
1 teaspoon vanilla extract
(make it healthier by substituting oil for applesauce)
Preheat oven to 350
Mash bananas, stir in
oats, dates, oil & vanilla. Mix well, allow to sit for 15 minutes. Drop by teaspoonfuls onto ungreased cookie sheet
Bake for 20 minutes or until lightly brown
Serve with milk!
1 (10oz) package mixed salad greens
1 (8oz) package sweetened dried cranberries
¼ cup sunflower seed
4 roma (plum) tomatoes , chopped
1 avocado peeled, pitted and diced
½ 8oz bottle raspberry walnut vinaigrette
In a large bowl, toss salad greens together, cranberries, sunflower seeds, and tomatoes. Top with avocado (add chicken strips for extra protein, if desired) add vinaigrette, and serve! (Haley)
1 (9 inch) refrigerated pie crust
3 tablespoons olive oil
1 small onion, thinly sliced and quartered
1 cup frozen chopped spinach, thawed and drained well
1 clove garlic, minced
1 teaspoon dried thyme
1 teaspoon dried basil
2 tablespoons grated Pecorino Romano cheese
1 cup shredded Mozzarella cheese
salt and ground black pepper to taste
1. Preheat oven to 350 degrees F (175 degrees C). Bring the pie crust to room temperature.
2. Heat the olive oil in a skillet over medium heat; add the onion and cook until onion becomes transparent, about 5 minutes. Combine the spinach with the onion, cover the skillet; turn off the heat, and set aside.
3. Unroll the crust and press to fit into a 9 inch pie plate. Trim the edges.
4. Beat the eggs in a large bowl until light colored and frothy. Add the garlic, thyme, basil, cheeses, and spinach mixture, and stir until well blended. Season to taste with salt and pepper. Pour the spinach mixture into the prepared pie crust.
5. Bake in preheated oven until the top is golden brown, and an inserted tooth pick comes out clean, about 50 minutes. (Jilly)
Feeding your pre-schooler the recommended amounts from the food groups will provide your child with a healthy development, that will last a life-time!
Chevaux, Katie. Preschool Rock, The Food Guide Pyramid For Preschoolers. Retrieved October 10th, 2011 from: http://nutrition.preschoolrock.com/index.php/understanding_nutrition/the_food_guide_pyramid_for_preschoolers
Gailbrath, K. All Recipes; Healthy Banana Cookies. Retrieved October 11th, 2011 from: http://allrecipes.com/recipe/healthy-banana-cookies/detail.aspx
Haley. All Recipes; Wonderful Raspberry Walnut Dinner. Retrieved October 11, 2011 from: http://allrecipes.com/recipe/wonderful-raspberry-walnut-dinner-salad/detail.aspx
Kurtzweil, Paula. Baylor College of Medicine, Food Label Makes Good Eating Easier. Retrieved October 10th, 2011 from: https://blackboard.nwtc.edu/webapps/portal/frameset.jsp?tab_tab_group_id=_2_1&url=%2Fwebapps%2Fblackboard%2Fexecute%2Flauncher%3Ftype%3DCourse%26id%3D_752128_1%26url%3D
Silly Jilly. All Recipes; Spinach Quiche with Kid Appeal. Retrieved October 11, 2011 from: