When it comes to nutrition, 4 year olds need to be getting a healthy balance of all the food groups. It’s important to ensure your 4 year old is getting plenty of fruits, vegetables, whole grains, proteins, dairy, and healthy fats. It’s also recommended to limit processed and sugary foods, as well as fast food. With the right balance of foods, 4 year olds can get the nutrients they need to grow and stay healthy.
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Fruits and Vegetables
Fruits and vegetables offer a variety of vitamins, minerals, and fiber that 4 year olds need. It is recommended to serve 4 year olds at least 5 servings of fruits and vegetables each day. Examples of fruits and vegetables include apples, oranges, carrots, cucumbers, spinach, and tomatoes. You can also give 4 year olds a variety of frozen and canned fruits and vegetables. Just make sure to check the ingredients label to make sure there is no added sugar or salt.
Whole Grains
Whole grains offer a good source of vitamins, minerals, and fiber. Examples of whole grains include brown rice, quinoa, whole wheat bread, and oats. 4 year olds should aim to get at least 3 servings of whole grains each day. For example, a serving of whole grains could be a slice of whole wheat bread, a quarter cup of oats, or half a cup of cooked quinoa.
Protein
Protein is an important part of a 4 year old’s diet. Protein helps to build and maintain muscle, and helps to provide energy. Examples of good sources of protein include lean meats, eggs, beans, and nuts. For 4 year olds, it is recommended to get at least 2-3 servings of protein each day. A serving of protein could be a quarter cup of cooked beans, half a cup of cooked chicken, or a handful of nuts.
Dairy
Dairy products are an important source of calcium and vitamin D, which are important for 4 year olds. Examples of dairy products include milk, yogurt, and cheese. It is recommended to serve 4 year olds at least 2-3 servings of dairy each day. A serving of dairy could be 1 cup of milk, 1 cup of yogurt, or a slice of cheese.
Healthy Fats
Healthy fats are important for 4 year olds to help with brain development and to provide energy. Examples of healthy fats include nuts, seeds, avocados, and olive oil. It is recommended to serve 4 year olds at least 2-3 servings of healthy fats each day. A serving of healthy fats could be a handful of nuts, a tablespoon of seeds, or a tablespoon of olive oil.
Processed and Sugary Foods
Processed and sugary foods should be limited for 4 year olds. These types of foods don’t provide any important nutrients and can lead to weight gain. Examples of processed and sugary foods include candy, chips, cookies, and soda. It’s best to limit these types of foods and offer healthier alternatives instead.
Fast Food
It’s best to limit fast food for 4 year olds. Fast food is usually high in calories, sodium, and unhealthy fats. Examples of fast food include burgers, fries, pizza, and chicken nuggets. It’s best to avoid fast food, and offer healthier alternatives instead.
In conclusion, 4 year olds need to be getting a healthy balance of all the food groups. Offer plenty of fruits, vegetables, whole grains, proteins, dairy, and healthy fats. Limit processed and sugary foods, as well as fast food. With the right balance of foods, 4 year olds can get the nutrients they need to grow and stay healthy.