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VIT B VIT C VIT A Mg K Fibre Vegetables & Fruits Source of fibre Good source of vitamin A and C, potassium, magnesium, and some B vitamins such as folate May reduce risk of some cancers and heart disease • • • Examples of single servings ... 250 mL (1 cup) medium large 125 mL (½ cup) 125 mL (½ cup) leafy greens 60 mL (¼ cup) 1 fruit dried fruit vegetable juice 1 kiwi raw apple, orange, peach, pear 125 mL (½ cup) leafy greens cooked vegetables squash fresh, frozen or canned mashed or diced 125 mL (½ cup) is about the same size as is about the same size as VIT Have at least one fruit or vegetable at each meal and snack. Try eating a range of vegetables that differ in colour, taste and texture. Eat at least one dark green and one orange vegetable each day. Green vegetables include broccoli, romaine lettuce and spinach. Orange vegetables include carrots, sweet potatoes and winter squash. Choose vegetables and fruit prepared with little or no added fat, sugar or salt. Instead of frying vegetables, enjoy them steamed, baked or roasted or else stir fried in water or low-sodium broth. • • • • • A VIT D P Mg Ca Protein Milk & Alternatives Source of protein Good source of vitamins A and D, calcium, phosphorus and magnesium • • Babies under 12 months can have as much breast milk or formula as they need. From 12 months onwards, aim for your child to have 500 mL (16 oz.) of milk a day. Too much milk fills up the tummy and, over time, can cause iron-deficiency anemia. Children aged two to five should drink 1% or 2% milk. Older children should drink skim milk. If you do not drink dairy milk, have fortified, unsweetened soy drinks. Have your child drink from a “sippy cup” once they show they can hold one. Serve higher-fat yogurt and cheese to children under age two. Older children should have low-fat cheese and yogurt. • • • • • SERVING TIPS Examples of single servings ... 125 mL (½ cup) milk evaporated or canned 250 mL (1 cup) milk chocolate 250mL (1 cup) milk skim, 1%, 2%, whole 125 mL (½ cup) pudding or custard made with milk cheese solid block cheese 250 mL (1 cup) cottage or quark 250 mL (1 cup) soy drink fortified 50 grams (1½ oz.) yogurt plain or flavoured 175 mL (¾ cup) is about the same size as is about the same size as SERVING TIPS www.aboutkidshealth.ca/Nutrition © The Hospital for Sick Children Not recommended for children under four due to choking risk

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  • VITB

    VITC

    VITA

    Mg

    KFibreVegetables &FruitsSource of fibreGood source of vitamin A and C, potassium, magnesium, and some B vitamins such as folateMay reduce risk of some cancers and heart disease

    • •

    •

    Examples of single servings ...

    250 mL(1 cup)

    medium

    large

    125 mL(½ cup)

    125 mL(½ cup)

    leafygreens

    60 mL(¼ cup)

    1 fruit

    driedfruit

    vegetablejuice

    1 kiwi

    raw

    apple, orange, peach, pear

    125 mL(½ cup)

    leafygreenscooked

    vegetables

    squash

    fresh, frozenor canned

    mashed or diced

    125 mL(½ cup)

    is about thesame size as

    is about thesame size as

    VIT

    Have at least one fruit or vegetable at each meal and snack.

    Try eating a range of vegetables that differ in colour, taste and texture.

    Eat at least one dark green and one orange vegetable each day. Green vegetables include broccoli, romaine lettuce and spinach. Orange vegetables include carrots, sweet potatoes and winter squash.

    Choose vegetables and fruit prepared with little or no added fat, sugar or salt.

    Instead of frying vegetables, enjoy them steamed, baked or roasted or else stir fried in water or low-sodium broth.

    •

    •

    •

    •

    •

    A

    VITD

    P

    Mg

    CaProteinMilk &AlternativesSource of proteinGood source of vitamins A and D, calcium, phosphorus and magnesium

    • •

    Babies under 12 months can have as much breast milk or formula as they need.

    From 12 months onwards, aim for your child to have 500 mL (16 oz.) of milk a day. Too much milk fills up the tummy and, over time, can cause iron-deficiency anemia.

    Children aged two to five should drink 1% or 2% milk. Older children should drink skim milk. If you do not drink dairy milk, have fortified, unsweetened soy drinks.

    Have your child drink from a “sippy cup” once they show they can hold one.

    Serve higher-fat yogurt and cheese to children under age two. Older children should have low-fat cheese and yogurt.

    •

    •

    •

    •

    •

    SE

    RVI

    NG

    TIP

    S

    Examples of single servings ...

    125 mL(½ cup)

    milkevaporatedor canned

    250 mL(1 cup)

    milkchocolate

    250mL(1 cup)

    milkskim, 1%,2%, whole

    125 mL(½ cup)

    puddingor custardmade with milk

    cheesesolid block

    cheese

    250 mL(1 cup)

    cottage orquark

    250 mL(1 cup)

    soydrinkfortified

    50 grams(1½ oz.)

    yogurtplain orflavoured

    175 mL(¾ cup)

    is about thesame size as

    is about thesame size as

    SE

    RVI

    NG

    TIP

    S

    www.aboutkidshealth.ca/Nutrition © The Hospital for Sick Children

    Not recommended for children under four due to choking risk

  • VITB

    FeFibreGrainProductsSource of fibreLow in fatGood source of B vitamins and iron

    • ••

    Examples of single servings ...

    35 grams

    5 crackers

    125 mL(½ cup)

    1 sliceof bread

    cookedrice

    whole grain

    35 grams

    1/2pita ortortilla

    wild or brown

    125 mL(½ cup)

    couscousor quinoacooked

    125 mL(½ cup)

    pasta ornoodlescooked

    1/2bagel

    crackerswhole grain

    45 grams

    hot cerealoatmeal or cream of wheat

    175 mL(¾ cup)

    is about thesame size as

    is about thesame size as

    VITB

    Zn

    Mg

    FeProtein

    FatMeat &AlternativesSource of protein and fatGood source of B vitamins, iron, zinc and magnesium

    • •

    Examples of single servings ...

    75 grams(2½ oz.)

    75 grams(2½ oz.)

    150 grams(¾ cup)

    30mL(2 tbsp)

    meator fish

    tofu

    2 eggs

    organmeat

    175 mL(¾ cup)

    legumes

    cooked

    liver, kidney

    75 grams(2½ oz.)

    shellfishclams, crab,lobster, shrimp

    cooked beans,peas, or lentils

    nuts orseeds

    nutbutters

    60 mL(¼ cup)

    is about thesame size as

    is about thesame size as

    Trim visible fat from meats and remove skin on poultry. Choose lean meat and alternatives more often.

    Eat meat that is prepared with little or no added fat or salt. Choose low-sodium and lower-fat varieties of processed and prepackaged meats.

    Eat at least two servings of fish a week. Choose from char, herring, mackerel, salmon, sardines or trout. For children, ensure that the fish does not have any bones.

    Try to regularly eat alternatives to meat such as beans, lentils, tofu, eggs, nuts, nut butters and seeds.

    When cooking, try roasting, baking, or poaching. These methods need little or no added fat.

    •

    •

    •

    •

    •

    SE

    RVI

    NG

    TIP

    SChoose whole grains for half of your daily grain products.Choose from a variety of grains such as barley, brown rice, oats, quinoa, wild rice, whole grain breads, oatmeal and whole wheat pasta.

    If buying processed grain products, such as sliced bread, cereal or baked goods, choose those that are low in fat, sugar and salt.

    Only add small amounts of spreads or oils to your grain product foods. For example, if you use mayonnaise on a sandwich, skip the margarine.

    •

    •

    •

    •

    SE

    RVI

    NG

    TIP

    S

    www.aboutkidshealth.ca/Nutrition © The Hospital for Sick Children

    Not recommended for children under four due to choking risk


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