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A Healthy Food Plate

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So, what does a healthy plate look like?

Healthy Food Plate

Divide your plate into three sections. Fill half of the plate with fruits and vegetables, a quarter of it with lean protein and the last quarter with whole-grain carbohydrates. Keep meat portions small, about the size of the back of your child's fist.

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Try These Healthy Options for Hungry Kids:

Fruits _veggies _graphics

Vegetables

  • Cooked spinach
  • Baked cubes of sweet potatoes
  • Steamed red and green pepper strips
  • Roasted carrots, broccoli, and cauliflower

Fruit

  • Unsweetened applesauce
  • Freshly washed blueberries
  • Canned peaches or pears in water (Avoid fruit packed in juice or syrup.)

Protein

  • Extra-lean and lean ground beef, turkey, chicken
  • Mashed chickpeas for hummus
  • Black, pinto, and kidney beans
  • Scrambled eggs
  • Peanut butter, almond butter, mixed nuts (Check with your doctor about possible food allergies before introducing these.)

Grains

  • Whole-wheat pasta and tortillas
  • Multigrain breads, whole-wheat crackers
  • Cooked oatmeal
  • Barley and brown rice

Dairy

  • Reduced-fat (2%) and low-fat (1%) milk (From age 1 to 2, offer your child whole milk. After that, switch to reduced-fat milk.)
  • Calcium-fortified soy milk
  • Low-fat string cheese, cottage cheese, and cream cheese
  • Reduced-fat yogurt

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