Help Me Be Healthy – I am 3
I will learn to like most foods
- You decide what healthy foods to offer me. I decide which of these to eat, and how much.
- I can serve myself if you hold the bowl for me. I know how much I want. I might ask for more.
- Please let me decide when I have had enough. Don’t force me to eat or make me “clean my plate.”
- Offer me foods I like along with a new food. I might need to see the new food 10 times before I try it. I change my mind a lot. I may like a food one day and not the next. This is how I learn about new foods.
Offer me safe foods
- Give me foods that are bite sized and soft enough for me to chew easily.
- Don’t give me foods that I can choke on: hard raw vegetables like carrots, spoonfuls of peanut butter, chips, nuts, popcorn, dried fruits, chunks of meat, or hard candy.
- Please cut grapes and hot dogs the long way, and spread peanut butter thinly on bread.
Make our family meals relaxed
- Do not use food to reward or punish me. If you say I will get ice cream if I am good, I will want a treat all the time. These words are the best rewards: “I am proud of you!” “You did a good job!”
- I am learning every day! Teach me the names of foods. Talk about their shapes, colors, and tastes. I can learn where different foods come from.
- I need to sit down while I eat or drink. Let me sit in my booster seat at the table. I can eat most foods you do.
- Give me a small spoon or fork and a small plate and cup.
- Let’s wash our hands together before and after we eat.
Every day offer me:
Grains
4-5 servings of grain
1 slice bread or tortilla
½ cup cooked cereal, rice, or noodles
1 cup cold cereal
5 to 7 small crackers
Half the grains I eat should be whole grains.
Vegetables
3 servings of vegetables
- ½ cup vegetables
- ½ cup vegetable or tomato soup
- 4 ounces vegetable or tomato juice
Offer me a dark green or orange vegetable every day.
Fruits
2-3 servings of fruits
- ½ cup fruit
- 4 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
3-4 servings of protein
- ¼ cup meat, chicken, turkey, or fish
- 1 egg
- ¼ cup beans or tofu
- 1 tablespoon peanut butter
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
1 pancake
½ orange
4 ounces nonfat or 1% milk
Morning Snack
1 tablespoon peanut butter
6 whole grain crackers
4 ounces water
Lunch
Grilled cheese sandwich:1 slice lowfat cheese 1 slice whole grain bread
½ tomato, sliced
6 to 8 grapes, cut in half
4 ounces water
Afternoon Snack
1 cup whole grain, cold cereal
4 ounces nonfat or 1% milk
Dinner
Spaghetti with meat sauce: ½ cup cooked pasta ¼ cup meat sauce
½ cup green beans
1 slice whole grain bread
4 ounces nonfat or 1% milk
Evening Snack
1/2 cup pudding
I can help in the kitchen
When I help you, I feel good. I will probably eat better too!
- Let’s fix a meal or snack. We can use pieces of fruits and vegetables to make a funny face pizza.
- I can pour milk if you help me.
- Let me rinse lettuce and tear it for a salad.
- I can put forks, spoons, and napkins on the table.
- I like to put things in the trash.
Let’s play
- Please help me learn to play with others.
- Let’s nd play that I like.
- Bounce a ball and let me catch it.
- Roll a ball so I can kick it.
- I like to run across the playground. I can start and stop easily now.
Can we play “Simon Says”?
Look what I can do
- Give me room! I can hop and stand on one foot.
- I can go upstairs and downstairs without holding your hand.
- I can dress and undress myself.
- I love to play with other children.
Keep me safe and healthy
- Take me to the doctor for my checkup. Ask how I am growing, and if I need a lead test.
- Keep me away from tobacco smoke, matches, and lighters.
- Put sunscreen on me when I play outside.
- Buckle me into my child safety seat when I ride in a car.
Help me have healthy teeth
- Don’t give me sugary drinks and They can give me cavities.
- Help me brush my teeth in the morning and before I go to bed at night.
- Use a toothbrush with soft bristles and a pea size amount of fluoride toothpaste. Make sure I spit out the toothpaste.
- Please floss my teeth once a day to clean between them.
- Take me to the dentist twice a year to make sure my teeth are healthy.
Utah WIC Program 1-877-WIC-KIDS
or 1-877-942-5437