News article for parents of preschool age children

Topic: Child appropriate portion sizes,

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How Much is Enough?

Your child is a ball of energy! Do you ever wonder if he or she is getting enough, or too much, to eat?

To help children get enough of the foods they need it is important for parents to provide children meals and snacks at the same time every day. Offer foods from each of the five food groups in the amount that is right for them.

How much food does my child need?

The following chart can help you plan the total amount of food your 3 to 4 year old child may need for a day:

Grains 4 to 5 ounces (about 4 to 5 servings)

Vegetables 1½ cups (about 3 servings)

Fruits 1½ cups (about 3 servings)

Milk & Dairy 2 cups (about 4 servings)

Meat & Beans 2 to 3 ounces (about 2 servings)

What is a child size serving?

Keep in mind that your child’s stomach is about the size of his or her fist. It does not hold a lot of food at one time. To help your child eat the amount of food that is right for him or her use the following guides for child size servings:

·  A serving of bread is about ½ slice.

·  A serving of fruit, vegetable or beans is about 1 tablespoon for each year of his or her age.

·  A serving of milk is about ½ to ¾ cup, ½ cup of yogurt or ½ slice of cheese.

·  A 1 ounce serving from the meat group is about ½ chicken leg, ½ small hamburger patty, 1 egg or about 1 tablespoon of peanut butter.

Parent provides, child decides

Your child may not eat a whole serving at one time. That is OK. Half may be enough for a child’s small stomach. Don’t use it to force more food or stop your hungry child from eating. Appetites change from day to day. And each child’s needs are different!

The parent’s job is to provide meals and snacks at the same time every day. Offer child size servings of healthy foods from the five food groups. Then trust your child to eat the amount that is right for him or her.

References: USDA MyPyramid.gov and Nibbles for Health, USDA, Food and Nutrition Service

Oklahoma State University, U.S. Department of Agriculture, State and Local Governments cooperating. Oklahoma Cooperative Extension Service offers its programs to all eligible persons regardless of race, color, national origin, religion, gender, age or disability and is an Equal Opportunity Employer.