Feeding Guide: 4-5 Years

At 3 years old kids can dive into everything the family is eating, but it is still wise to watch out for choking risks until they turn 5.

Parents Teach Good Food Habits

Kids are always watching and learning from you, especially when it comes to food! If you want your child to love nutritious foods, here’s how to make it fun and effective:

Lead by Example: Be the superhero of healthy eating. Your child will copy your habits, likes, and dislikes, so make those actions count!
Parent’s Role: You decide the what, when, and where of meals. Let your child decide how much and whether to eat. Check out the Tips for Caregivers section for more insights.
Healthy Role Models: Embrace good food habits yourself. Show your child how awesome whole grains, fruits, and veggies can be!
Positive Talk: Talk about the foods you enjoy, not the ones you dislike. Enthusiasm is contagious!
Taste Testers: Never assume your child won’t like a food. Give them a chance to try everything!
Adventurous Eaters: Be open to new recipes and foods. Make it a family adventure!
Stay Calm: If your child skips a meal, stay cool. Serve their next meal as usual and make any in-between snacks nutritious.
No Drama: Don’t make a fuss if your child refuses to eat. Some kids do this for attention.
Little Helpers: Involve your child in shopping, planning, and preparing meals and snacks. It’s a fun way to learn!
Regular Routine: Serve meals and snacks at regular times to create a predictable and comforting routine.
Smart Shopping: Fill your cart with nutritious foods. When healthy options are available, good choices follow!
Fun Mealtimes: Make mealtime a happy, relaxed time for bonding and enjoying food together.

By making healthy eating fun and engaging, you’ll set your child on a path to loving nutritious foods for life!

Food Groups	Child-Sized Serving Examples	Servings Per Day
Grains Offer at least half the grains whole grain or fortified with iron and B-vitamins. (whole grain, whole wheat flour, whole oats, whole corn should be listed first in the ingredient list.) These foods will give your child energy needed for growth and development and are a good source of fiber.	1 oz serving 1 slice bread ½ muffin, bagel, biscuit (small) ½ hot dog or hamburger buns ½ cup ready-to-eat cereal ½ cup cooked cereal ½ cup pasta or rice 4-6 crackers ½ 6-inch tortilla	5 oz
Vegetables Vegetables provide your child with a good source of vitamin A every day. These foods will help your child develop good eyesight and keep skin and hair healthy. Vary the types of vegetables throughout the week.	¼ cup serving 3 asparagus spears 2″ ear of corn on the cob ½ medium carrot or 3 baby carrots ¼ cup cooked, canned, chopped raw ¼ sweet or white potato ½ cup raw leafy green vegetables	2 cups
Fruits Fruits provide your child with a good source of vitamin C every day. These foods will help your child’s body absorb iron and help prevent infections. Focus on whole fruits more often than other types.	¼ cup serving ¼ small apple (2.5” round) ¼ large banana (8”-9” long) ¼ cup (2 fluid oz) 100% fruit juice (max 6 fluid oz/day) ¼ cup of chopped, cooked, or canned fruit (ie. applesauce, fruit salad, etc.) 1/8 cup dried fruit	1½ cup
Protein These foods are a good source of protein and iron. Protein helps build and repair body tissues like skin, bone, hair, blood, and muscle. Iron rich foods help your child have healthy, strong blood.	1 oz serving 1-3 Tbsp of cooked lean meat, poultry, fish ¼ cup of cooked beans ¼ cup of tofu 1 slice deli meat (warmed to steaming hot) 1 egg 1 Tablespoon of peanut butter	5 oz
Dairy Dairy foods keep bones and teeth strong. Switch to low-fat or fat-free milk for 2-5 year olds.	½ cup serving ½ cup whole milk ½ cup yogurt 1 ½ oz natural cheese (9-volt size battery) = 1 cup milk 1 ½ slices processed cheese 1 cup cottage cheese	3 cups
Water	Kids should drink water between all meals and snacks to quench their thirst. Water intake will vary but should always be the main source of hydration throughout the day. 4-5 year olds should consume 1.7 Liters (L) of total water per day. This includes about 5 cups (1.2 L) as total beverages, including drinking water.
Serving sizes based on the average caloric intake for 4-5 year olds of 1300-1600 calories per day. (NCM) Most children do not need to take a multivitamin to meet their nutritional needs. If you have concerns about a certain food group or nutrient, talk to your WIC dietitian or pediatrician for more information.

Juice

Juice is tasty but can be tricky. Here’s how to handle it:

Limit and Dilute: For kids over 12 months, limit juice to half a cup (4 ounces) a day and always offer 100% juice. Mixing it with water is a good idea!
Whole Fruit Wins: Whole fruits are better than juice since they provide fiber and more nutrition.
Keep It Simple: Avoid juice drinks with added ingredients like high fructose corn syrup, sugar, and sucrose. Stick to 100% juice.

Steer clear of sweetened drinks for kids 5 and under, including flavored milks, toddler formulas, plant-based milks (unless there's a milk allergy), caffeinated drinks, and sugar-sweetened beverages. These drinks add extra sugars without any nutritional benefits.

Snacks

Snacks are crucial for your child’s nutrition. Here’s how to make them healthy and fun:

Plan Ahead: Schedule snacks around daily events and offer them at least 2 hours before meals so your child is hungry at mealtime. Serve water between meals to quench thirst.
Healthy Options: Choose a variety of nutritious foods from all food groups. Avoid chips, fries, pastries, candies, sweetened cereals, high sodium lunch meats, and sweetened drinks.
Fun and Variety: Offer small amounts of different foods and make them interesting with bright colors and fun shapes.

Healthy Snack Ideas

Fruits: Fresh, frozen, canned, or dried fruit like bananas, peaches, oranges, berries, avocados, and unsweetened applesauce.
Vegetables: Soft, cooked veggies, 100% tomato or vegetable juice.
Dairy: Plain yogurt, cottage cheese, cheese cubes, string cheese.
Protein: Hard-boiled eggs, tuna chunks, Greek yogurt.
Grains: Whole grain crackers, cereal, bread, tortillas.

Fish

Fish is fantastic for growth and development. Here’s how to serve it:

Nutrient-Rich: Fish provides protein, healthy omega-3 fats, vitamins B12 and D, iron, selenium, zinc, and iodine.
Serving Sizes: Serve fish 1-2 times a week. For ages 4-7, a serving is about 2 ounces.
Smart Choices: Choose nutritious fish with lower mercury levels.

Sources: Healthy Eating Research, USDA Infant Nutrition and Feeding, FDA, Healthy Children, Physical Activity Guidelines, Academy of Nutrition and Dietetics, Nutrition Care Manual: Preschool Children Suggested Portion Sizes