Handy Nutrition Chart for Children ages 1-3

Stacelynn Caughlan, Cl.N, CH
PROTEIN – x4

3/4 C milk
3 T cott. cheese
3/4 oz hard cheese
1/2 cup yogurt
1 egg
2 oz tofu
1 cup soy milk
1/3 cup soybeans
1.5 Tbls p. butter*
2 oz ww pasta*
1.5 Tbls wheat germ*
1/6 C uncooked oatmeal*
1/3 cup brown rice*
1/3 cup millet*
1 ww bread*
1 oz ww pita*
3 Tbls beans/lentils*
1/3 cup peas*
2 Tbls almond butter*
3/4 – 1 oz fish/poultry/meat
*incomplete protein therefore a combination should be eaten’

CARBOHYDRATES – x6

+1 Tbls wheat germ
1/2 slice ww bread
1/2 ww pita
1/4 bagel
2-3 ww crackers
1/4 cup brown rice
1/3 cup cereal
1/2 oz ww pasta
1/4 cup lentil/beans

FAT x5-8

1/2 Tbls butter/oil
1 Tbls p. butter
1/4 avocado
1 egg yolk
3 oz fish
6 oz tofu
1.5 cups soy milk
1 cup soy yogurt
10 olives

GREEN AND YELLOW x2

+1 apricot
1/2 cup cubed cantaloupe
1/8 mango
1 nectarine
1/2 peach
6 asparagus
1/2 cup broccoli
3/4 cup peas
2-3 Tbls cooked greens
1/4 carrot
1/2 Tbls pumpkin
2 Tbls squash
1 Tbls sweet potato
1 small tomato
3/4 cup veg juice
1/4 red pepper

 

IRON – 10 mg

5 dried apricots 1.7
1 avocado 2.1
1/2 cup currents 2.3
1/4 cup wheat germ 2.6
1 cup ww pasta 1.5
5 dried peaches 5.3
5 dried pears 3.7
1/2 cup raisins 1.7
1/2 cup kidney beans 2.5
1/2 cup lentils 3.3
1 oz almonds 1.3
1/2 cup coconut milk 3.9
1 oz sunflower seeds 1.9
1 Tbls molasses 3.2
1/2 cup yellow beans 2.2
1/2 cup roasted soybeans 3.4
1/2 cup black beans 2
1 cup prune juice 3
5 figs 2
1 oz pumpkin seeds 4
3 oz tofu 2-7
1 potato with skin 2.5
1/2 cup cream of wheat 5
1/2 cup chickpeas 2

CALCIUM – 800 mg

1/2 cup chickpeas 150
1/2 cup spinach 135
1 cup kale/collards 179-357
1/2 cup broccoli 90
3 oz salmon 167
5 figs 135
1 oz almonds 79
1 cup beans 50-100
1 cup milk(s) 300
1/2 cup roasted soybeans 88
1 Tbls molasses 137
1/2 cup yellow beans 55
1/2 cup tofu 50-250
1/2 cup rhubarb 133
1/2 cup beet greens 82

ZINC – 10 mg

1/2 cup roasted soybeans 4.1
1 oz sunflower seeds 1.4
1 oz sesame seeds 2.9
1 oz pumpkin seeds 2.1
2 Tbls p. butter 1
1/2 cup coconut milk 1.6
1/2 cup yellow beans 1
1/2 cup split peas 2
1/2 cup ww pasta .5
1/4 cup wheat germ 4.7
1 egg .7
1/2 cup chickpeas 1.25

VITAMIN C x2

+1/2 small orange
1/4 cup strawberries
1/8 cantaloupe
1/12 honeydew
1/4 cup orange juice
1/4 cup papaya
1/3 mango
1/4 cup broccoli
1/2 cup cooked kale etc.
1/6 red pepper
1 small tomato
3/4 cup tomato juice
1/2 cup vegetable juice
1/2 kiwi

Stacelynn Caughlan is a Clinical Nutritionist and Certified Herbalist who specializes in Prenatal and Pediatric Health.