Sample Food Menufor a 3 Year Old:
Breakfast 1 slice whole grain cinnamon-raisin toast with 1 T. peanut butter + ¾ c. skim milk 1 oz. whole grains
1 oz. meat/beans/nuts
¾ c. dairy
Snack ½ c. blueberries + ½ c. nonfat plain yogurt + 1 T. toasted wheat germ + 1 t. honey ½ c. fruit
½ c. dairy
Lunch 1 small or half salmon burger with small whole-wheat roll, 1 T. light mayo, 2 leaves romaine, ½ c. sweet potato fries* 1 small orange 2 oz. meat/beans
2 oz. whole grains
¾ c. vegetables
½ c. fruit
Snack ¼ c. carrot sticks with 2 T. hummus (counts as 1 oz. meat/beans) ¼ c. vegetables
1 oz. meat/beans
Dinner ½ c. whole-wheat penne with 2 t. olive oil**, ¼ c. fresh tomatoes, basil, 1 oz. whole-milk mozzarella + ½ c. steamed or sautéed green beans with olive oil + ½ c. strawberries + ½ c. ice cream 1 oz. whole grains
¾ c. vegetables
¾ c. dairy
½ c. fruit
Snack 5 multigrain crackers, 5 almonds 1 oz. whole grains


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