Help Me Be Healthy – I am 1
Help me learn to eat the right amount
Now I am a toddler. I am ready to try new foods.
Over the next year, I will change a lot. Now I eat more like a baby. Soon I will eat more like you do.
- You decide what healthy foods to offer me. I decide which of these foods to eat and how much.
- Please offer me foods from the 5 food groups.
- Offer me 3 healthy meals, and 2 or 3 snacks each day. Try to have them at the same times.
- Please trust me to eat the right amount. I know if I am hungry or not. My tummy is still little. Give me small portions —1 or 2 tablespoons. I will let you know if I want more.
- Some days I eat a lot. Other days I do not eat at all. Toddlers act this way.
Offer me safe foods
- I can try these foods now: cow’s milk and honey.
- Cut my food into tiny pieces so I don’t choke. Cut grapes and hot dogs the long way.
- Don’t give me foods that I can choke on: raw hard vegetables, whole grapes, spoonfuls of peanut butter, chips, nuts, popcorn, dried fruits, whole hot dogs, chunks of meat, or hard candy.
Make our family meals relaxed
- I eat better when you eat with me. Let’s enjoy eating together.
- Please turn o all our TVs and cell phones. We can focus on our meal instead.
- I do best if I sit when I eat or drink. Put me in my highchair or booster seat at the table with our family.
- I can eat most of our family foods, just like 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 love my cup
I drink from my cup now, not a baby bottle. This helps protect my nice new teeth.
Ask WIC for ideas if I need help changing from my bottle to my cup.
Offer me water to drink between meals and snacks, not a sweet drink.
Every day off me:
Grains
6 servings of grain
½ slice bread or ½ tortilla
¼ cup cooked cereal, rice, or noodles
½ cup cold cereal
2 to 3 small crackers
Half the grains I eat should be whole grains.
Vegetables
4 servings of vegetables
- ¼ cup chopped, cooked vegetables
- 2 ounces vegetable or tomato juice
Offer me a dark green or orange vegetable every day.
Fruits
4 servings of fruits
- ¼ cup fruit
- 2 ounces 100% fruit juice
Offer me a vitamin C fruit every day— oranges, strawberries, or WIC juice.
No more than 4 ounces of juice a day.
Protein
4 servings of protein
- 2 tablespoons meat, chicken, turkey, or fish
- ½ egg
- 2 tablespoons beans or tofu
Beans, meat, chicken, turkey, and fish, give me lots of iron to keep my blood strong.
Dairy
4 servings of dairy
- 4 ounces nonfat or 1% milk
- ½ cup lowfat yogurt
- 1 slice lowfat cheese
No more than 16 ounces of milk a day.
WIC gives me lowfat milk. It’s what I need.
Fats, Oils & Sweets
Only a little bit
Let’s eat
Breakfast
½ scrambled egg
½ slice whole grain toast
Breast milk or 4 ounces whole milk
Morning Snack
½ cup WIC cereal
¼ cup chopped peaches
A few ounces of water from a cup
Lunch
2 tablespoons mashed black beans
¼ cup brown rice
¼ cup cooked, chopped carrots
Breast milk or 4 ounces whole milk
Afternoon Snack
1 slice cheese
2 crackers
2 ounces WIC juice
Dinner
2 tablespoons chopped chicken
¼ cup mashed sweet potato
¼ cup applesauce
Breast milk or 4 ounces whole milk
Evening Snack
½ graham cracker
Breast milk or 4 ounces whole milk
Breastfeeding
I love this special time. I hope you do too. Let’s keep it up as long as we both want.
You can count breastfeeding as a milk serving for me.
Ask WIC if you have any questions about what I am eating.
Look what I can do
- I can walk. My legs are getting strong. Can we go for a walk?
- I can say a few words. Please talk with me. I learn from you.
- I will surprise you with how much I know.
Let’s play
- I learn a lot when I play.
- I learn even more when you play with me.
- When we play, it helps me grow smarter, stronger, healthier, and happier.
- The more we play, the better we sleep.
Keep me safe and healthy
- Always buckle me into my car safety seat in the car.
- Take me to my doctor for 12 month and 15 month checkups and shots.
- Ask my doctor if I need a lead test to keep my brain healthy. I want to be smart like you.
- Talk to my doctor to find out if I get enough vitamin D, too. I need it for strong bones and teeth.
- I need a nap every day. Could you sing me to sleep?
Keep my teeth healthy and strong
- Please take me to the dentist for regular checkups.
- Brush my teeth front and back, 2 times a day.
- Use a small, soft toothbrush and a smear of fluoride toothpaste.
Utah WIC Program 1-877-WIC-KIDS
or 1-877-942-5437