At 4 years old, a child’s diet should include a variety of healthy foods that provide the essential nutrients needed for growth. It’s important to ensure that your child’s diet is balanced and includes foods from all the food groups. A balanced diet provides the essential vitamins, minerals, proteins, carbohydrates and fats that are needed for a growing child.
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Vegetables
Vegetables are an important part of a healthy diet for a 4 year old. Vegetables provide essential vitamins, minerals, fiber and antioxidants that are necessary for healthy growth and development. Aim to serve at least two to three servings of vegetables per day. A serving is equal to 1/2 cup cooked or 1 cup raw vegetables. Some examples of vegetables that are suitable for a 4 year old include broccoli, carrots, spinach, sweet potatoes, green beans, squash, peppers and tomatoes.
Fruits
Fruits are also an important part of a 4 year old’s diet. Fruits provide essential vitamins, minerals and antioxidants that are important for growth and development. Aim to serve at least two to three servings of fruit per day. A serving is equal to 1/2 cup of fresh or canned fruit, 1/4 cup of dried fruit, or 4 ounces of 100% juice. Some examples of fruits that are suitable for a 4 year old include apples, bananas, oranges, grapes, strawberries, blueberries, raspberries and mangoes.
Grains
Grains are an important source of carbohydrates, fiber and other essential nutrients that a 4 year old needs. Aim to serve at least three to five servings of whole grains per day. A serving is equal to one slice of bread, 1/2 cup cooked pasta or rice, or 1/2 cup cooked oatmeal. Some examples of grains that are suitable for a 4 year old include whole wheat bread, whole wheat pasta, brown rice, oatmeal, quinoa and barley.
Proteins
Proteins are an important source of essential amino acids that are necessary for healthy growth and development. Aim to serve at least two to three servings of proteins per day. A serving is equal to 2 ounces of cooked lean meats, poultry or fish, 1/4 cup beans or nuts, or 1 egg. Some examples of proteins that are suitable for a 4 year old include lean meats, poultry, fish, eggs, beans, tofu, nuts and nut butters.
Dairy
Dairy products are an important source of calcium, protein and other essential nutrients that a 4 year old needs. Aim to serve at least two to three servings of dairy products per day. A serving is equal to 1 cup of milk or yogurt, or 1.5 ounces of cheese. Some examples of dairy products that are suitable for a 4 year old include milk, yogurt, cheese and cottage cheese.
Fats
Fats are an important source of essential fatty acids that are necessary for healthy growth and development. Aim to serve at least two to three servings of healthy fats per day. A serving is equal to 1 teaspoon of oil, 1 tablespoon of nut butter, or 1/8 of an avocado. Some examples of healthy fats that are suitable for a 4 year old include olive oil, canola oil, avocado, nuts, nut butters, seeds and seed butters.
Fluids
Fluids are also an important part of a 4 year old’s diet. It’s important to ensure that your child is drinking enough fluids to stay hydrated. Aim to serve at least three to four servings of fluids per day. A serving is equal to one cup (8 ounces) of water, milk or 100% juice. Some examples of fluids that are suitable for a 4 year old include water, milk and 100% juice.
At 4 years old, a child’s diet should include a variety of healthy foods from all the food groups. It’s important to ensure that your child’s diet is balanced and includes vegetables, fruits, grains, proteins, dairy and healthy fats. It’s also important to ensure that your child is drinking enough fluids to stay hydrated. Eating a healthy and balanced diet will provide your 4 year old with the essential vitamins, minerals, proteins, carbohydrates and fats that are needed for healthy growth and development.