I AM GROWING AND LEARNING.
Trust me to TRY NEW FOODS when I’m ready. I will learn by watching you and I will try new foods when I’m ready. It helps me if you can learn to trust me.
WHAT
- Offer me several different foods. If we are eating a new food offer a familiar food at the table. Let me use my spoon, fingers, or both. I learn by smelling, tasting, and touching food. If I don’t like a new food right away, that’s ok! Offer it again at another time. It might take 10 or more times before I decide to try it. Please don’t cheer, encourage, or pressure me to eat. Trust me to eat my way whether fast or slow, more or less.
WHEN
- Routines are good for me. Let’s eat at about the same time every day. My stomach is still small, and it’s smaller than yours, so I get hungry more often, about every 2 or 3 hours. I do best with 3 meals and 2 to 3 snacks. Offer me mostly water to drink between meals and snacks.
WHERE
- Eat with me at the table. Learning new things can be scary. I feel safe with you and will learn with your support and trusting me to eat. I enjoy meal time conversation.
TRUST ME to DECIDE WHAT AND HOW MUCH TO EAT FROM WHAT YOU OFFER.
PLEASE DON’T MAKE ME EAT MORE OR LESS THAN I WANT.
HOW MUCH SHOULD I EAT?
During my second year of life, less of my nutrition is still coming from breast milk or formula and more from table foods. I continue to learn about new foods. I’m trying new tastes and textures. My foods will change as I learn and grow.
For me, amounts are still small. I may be eating more whole foods that are soft, cut up, or foods I can pick up by myself.
My appetite can change from day to day. So, don’t worry if I eat more one day and less the next. Keep offering me new foods and add on to favorites I enjoy. We’ll learn together. Eating together should be enjoyable for both of us.
Offer meals and snacks about every 2-3 hours, including something before bedtime. My tummy is small, so I need snacks between meals to give me energy and to grow.
Create a satisfying meal or snack by offering 3-5 foods at meals and 1-2 foods at snack time. A serving is 1-2 tablespoons or a quarter slice of bread. Let me eat until I show you I am full.
Here are some examples of what meal and snacks might look like on my plate.
Many of these options can be made with WIC-approved foods!
Breakfast
cubed potatoes with diced red and green peppers
mini muffin
fried egg
breastmilk or whole milk in an open cup
- OR -
french toast sticks with maple syrup
fruit smoothie
hard-boiled egg wedges
Lunch
pudding
watermelon
green beans
mac n’ cheese
water in an open cup
- OR -
pinwheel burrito
pita triangles
sliced cantaloupe
hummus
breastmilk or whole milk in an open cup
Snacks
peanut butter on banana slices
breastmilk or whole milk in an open cup
- OR -
crackers with cheese
water in an open cup
- OR -
graham crackers
breastmilk or whole milk in an open cup
- OR -
blueberry muffin with butter
breastmilk or whole milk in an open cup
Offer snacks between meals. They help tide me over between meals. Plan for two during the day and one before bed.
Dinner
applesauce
cooked, cut up broccoli
tortilla slices
mashed pinto beans
breastmilk or whole milk in an open cup
- OR -
diced strawberries
mashed peas
pasta with butter
chopped chicken
breastmilk or whole milk in an open cup
A serving is approximately 1-3 tablespoons of a food. Offer 3 to 4 food items at a meal and build from there. Let me eat until I show signs I’m full. I might close my lips, turn or shake my head, or raise my arm. Let me stop eating and get down when I’m done.
Food Groups
These are examples of foods that are in each food group. I may eat more or less than the amount of each food shown.
GRAINS
VEGETABLES
FRUITS
MILK & DAIRY
PROTEINS
DESSERTS
FATS & SAUCES
COMBINATION FOODS
GRAINS
Cereal
Pasta
Tortilla
Rice
Bread
Crackers
Bite-sized pieces.
Examples: whole grain bread, white bread, tortillas, rice, noodles, cereals, crackers, pancakes, French toast, muffins, bagels, dry or cooked cereal.
Offer a variety throughout the week based on culture, family traditions, and budget.
VEGETABLES
Green beans
Carrots
Beets
Broccoli
Sweet Potato
Cauliflower
Bell peppers
Cooked and mashed, sliced, or chopped veggies.
Examples: beets slices, broccoli, cauliflower, yams, potatoes, carrots, green beans.
Offer a variety throughout the week based on culture, family traditions, and budget.
FRUITS
Kiwi
Plum
Nectarine
Blueberries
Apples
Watermelon
Avocado
Mashed, sliced, chopped, canned, or soft fresh fruit.
Examples: applesauce, apple wedges, bigger chunks of banana, pear slices, canned peaches, kiwi, strawberries, cantaloupe, honeydew.
Offer a variety throughout the week based on culture, family traditions, and budget.
MILK & DAIRY
Breastmilk
Yogurt
Sliced Cheese
Milk
Cottage cheese
String cheese
Examples: Breastmilk (at breast or expressed), whole milk, low-fat or fat-free milk, yogurt, cheese, cottage cheese.
Offer a variety throughout the week based on culture, family traditions, and budget.
PROTEINS
Peanut Butter
Tuna
Beans
Eggs
Tofu
Beef
Chicken
Examples: Soft cooked pieces, mashed beans or peas, eggs, peanut butter, cut up hamburger, tofu, and cooked, chopped meat, poultry, or fish.
Offer a variety throughout the week based on culture, family traditions, and budget.
DESSERTS
Cupcake
Pudding
Cookie
Ice Cream
Brownie
Offer 1 serving of dessert at the same time as the rest of the meal and allow your child to pick when to eat it at the beginning, middle, or end of the meal.
Offer cookies and other desserts as a snack on occasion. You can offer it with milk if you want.
Offer a variety throughout the week based on culture, family traditions, and budget.
FATS & SAUCES
Butter
Cream cheese
Ranch dressing
Gravy
Children need some fat to grow, provide energy, and make food taste good.
Examples: butter, sour cream, cream cheese, ranch dressing, other sauces, gravy.
COMBINATION FOODS
Quesadilla with guacamole
Pizza
Mac n’ Cheese
Lasagna
Burrito
Sandwich
Some foods are a combination of food groups and make for a tasty meal.
Examples: pizza, casseroles, soup, mac n’ cheese, spaghetti, lasagna, burritos, quesadillas, soft tacos, hamburgers.
Family Meals
- Let's enjoy eating together.
- Please turn off all our TVs and cell phones; it helps us relax and focus on our meal.
- Put me in my highchair or booster seat, support my feet, and sit at the table with me.
- I'm learning to eat and develop lifelong positive eating habits by eating with you.
- I am learning to eat by myself. I need lots of practice using my hands and my spoon. Let me touch my food. Don't worry if I get messy – that's how I learn.
I Do Best with Meal and Snack Routines
- Offer me 4-5 different foods at meals and 1-2 foods at snack time. Variety makes my meals more satisfying and gives me a chance to try new foods.
- Offer me breakfast, lunch, dinner, and 2 to 3 snacks a day.
- I like to eat my meals and snacks at about the same time every day. If I wait too long I get tired and cranky. This makes it hard for me to eat and enjoy mealtime.
LOOK WHAT I CAN DO!
- I understand a lot of what you say. Read, talk, and sing to me so I can learn more!
- I like to copy what you do. Let me play with a bowl and spoon. I will pretend to stir food just like you do.
- I am still learning how to use a spoon and cup. Please be patient with my mess.
- I can use my hands to stack blocks, throw a ball, and push and pull toys. Play with me!
I can help:
- I like to go with you to the grocery store or farmers' market and look at all the foods.
- Please teach me the names and colors of foods.
Let's Play
- Playing is my job for now. I will play anywhere.
- Chase me! Chase me, but keep me safe. Hug me when you catch me.
- Please watch me when I play. I will need your hand when I jump and climb.
- I love to play every day. Let's dance, play follow-the-leader, play hide-and-seek, roll a ball, take a walk, or climb the stairs.
Keep me safe and healthy
I love to run, jump, and climb. Watch me when I’m active so I don’t get hurt.
I like to explore. I open doors and drawers to see what’s inside. Let me learn, but keep me safe.
Please DON’T give me foods I could choke on like whole nuts, whole grapes, seeds, hot dogs, or hard candies.
Take me to my doctor for my checkup at 18 months. Ask the doctor about vitamin D.
I need a nap every day. I learn to fall asleep when you lie me down when I’m tired but not so tired I’m already asleep. This is another way for you to learn my cues and trust me to fall asleep.
Please help me take care of my teeth. Brush my teeth, front and back, 2 times a day. Use a small, soft toothbrush and a smear of fluoride toothpaste. If I haven’t seen the dentist yet, make my first appointment.
Be with me during screen time and interact with me. Remember, to schedule plenty of non-screen time into my day.
Always buckle me into my car safety seat when we are in the car.
and then Add to Home Screen.
