Plate my Meal™, Creating a Lifetime of Healthy Eating Habits

Healthy eating has a key role in your toddler’s physical development as well as mental, social and cognitive development.
Creating healthy eating habits at a young age is important for your toddler’s well-being as well as for instilling lifetime healthy eating habits.
Right from the Start.t.

The United States Department of Agriculture (USDA) nutritional guidelines recommend 3 meals and 2 snacks each day (WHEN to eat), consuming a variety of food groups and foods (WHAT to eat) and controlling portions size (HOW MUCH to eat).

  • Sit down and eat with your child as a family.
  • Your child needs small frequent meals to help grow
  • Help your child listen to his/her body – when they are full, do not force them to continue eating
  • Don’t worry if your child doesn’t eat all the food you provide – toddler’s appetites vary
  • Encourage your child to eat on its own with their fingers, fork or spoon (but not unsupervised)
  • Eat slowly, chew your food well
  1. Breakfast
    • Most important meal of the day!
        Supplies energy to the body after the night
        Contribute to child’s growth and development
        Improvement of child’s concentration and temper
        Improvement of child’s concentration and learning abilities
    • Consume whole milk and cheese
    • Consume cereals with the least amount of sugar
    • Slice veggies and fruits in a variety of shapes: small cubes salad, carrot strips, orange segment, etc.
  2. Mid-Morning Snack
    • Send your child with a healthy snack to pre-school
    • Option to add Proteins – cereal with milk or yogurt, sandwich with cheese
  3. Lunch
    • Vary your vegetables choices: 5 different colors a week, raw, boiled or steamed
    • Avoid adding any salt at the table
  4. Afternoon Snack
    • Low Sodium snacks
    • Vary your fruits choices: 3 different colors a week
  5. Dinner
    • Time for a family dinner: All eat together and enjoy a pleasant conversation. No TV, No games, No phone calls
    • Diverse cooking methods: steam, bake, boil or roast
    • Limit amounts of Sodium and fat
    • Cook with a small amount of oil. Keep added calories low
    • Vary your vegetables choices: 5 different colors a week, raw, boiled or steamed
    • Use fruit as dessert
    • If offering treats, make this a special occasion
  • Make water your main beverage
  • Make water, low-fat or fat-free milk, or 100% juice an easy option in your home
  • Play with the kids – tumble in the leaves, build a snowman, splash in a puddle, or dance to your favorite music
  • Walk, skate, or cycle more, and drive less
  • Do stretches, exercises, or pedal a stationary bike while watching television

contact us

Dr. Liat Zivan



cellular - 972-54-4562439

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