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PROTEINS (Meat, Beans, Eggs) - 4 small servings

Such as:

1 oz. lean beef
1 oz. lean chicken
1 oz. lean turkey
1 oz. fish
1 Tbsp. peanut butter
½ oz. nuts
1 egg
Beans from 1 cup dry beans

For one example, a 4-year-old needs a total of
4 ounce equivalents daily.

FRUITS - 3 servings

Such as:

Apple
Applesauce
Small banana
Grapes
Kiwi
Melon
Orange
Organic berries
Peach
Pear
Pineapple

For one example, a 4-year-old needs 1½ cups of fruit daily.

VEGETABLES - 3 servings

Such as:

Beans
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Dark-green lettuce
Peas
Spinach

For one example, a 4-year-old needs 1½ cups
of vegetables daily.

BREAD AND CEREAL - 5 servings

For example:

1 slice of bread
1 cup of dry cereal
½ cup pasta
½ cup rice

At least half of your grains should be whole grains.
For one example, a 4-year-old needs 5 ounces of
grain foods daily.

MILK & CHEESE - 2 servings

Such as:

Low-fat milk
Low-fat yogurt
Low-fat cheese
Low-fat string cheese
Cottage cheese (calcium-fortified)

Choose organic. A serving is one cup of milk, 1½ ounces of cheese, or ½ cup of cottage cheese.

For one example, a 4-year-old needs 2 cups of milk daily.