If your child needs more fruit, try giving him…
½ cup dried raisins, dates, or apricots*
½ cup fruit cocktail (packed in fruit juice)**
½ cup applesauce (no added sugar)
½ cup mashed bananas or berries with low-fat yogurt
1 baked apple
one 8-ounce fruit smoothie

If your child needs more vegetables, try giving him…
½ cup sliced sweet peppers, broccoli, or cucumber*
½ 1 cup raw snow peas**
½ 1 small sweet potato, microwaved
¼ cup avocado, sliced or mashed
¼ cup tomato sauce with ½ cup whole-wheat pasta

If your child needs more protein, try giving him…
3 thin turkey slices**
2 to 3 tablespoons of hummus on 1 slice whole-grain bread
2 tablespoons peanut butter (thinly spread) on sliced ½ apple**
2 to 3 tablespoons white-bean spread on whole-wheat mini bagel

If your child needs more dairy, try giving him…
one 8-ounce glass of 1 percent milk (or whole for a child under 2)
cup low-fat cheddar cheese
1 part-skim mozzarella stick (1 ounce)**
1 cup low-fat fruit yogurt
1 cup milk shake made with low-fat frozen yogurt

If your child needs more whole grains, try giving him…
1 slice whole-wheat toast with a pat of peanut butter or jam
1 slice whole-grain cinnamon toast
1 cup whole-grain cereal (dry) such as Cheerios, Kashi, or Wheat Chex
1 small whole-cornmeal muffin
1 cup whole-grain pretzels*
3 cups air-popped popcorn*

*For kids age 4 and up; **For kids under 4, cut up into pea-sized pieces

Parenting, September 2005

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