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Food Groups

April 2025

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Nutrient Density

Rich in vitamins, minerals, and other nutrients
Low in calories, saturated fats, added sugars, and sodium

When we talk about “nutrition,” we’re talking about the way that food can provide the nutrients our bodies need to grow and be healthy. Nutrients are substances in food, including vitamins, minerals, proteins, fats and carbohydrates.

�Different foods offer different nutrients which is why we’ll talk about how important it is for children to eat a variety of foods.

�The healthiest foods are those we call “nutrient-dense,” meaning that they include multiple nutrients and provide a high amount of those nutrients.

�Healthy, nutrient-dense foods provide a variety of nutrients children need to grow and do the activities they enjoy. These foods also help children maintain a healthy weight and prevent some diseases.

�Young children's brains are developing rapidly. So, they need foods rich in vitamins and minerals, and with healthy fats, proteins and carbohydrates, to help them learn about the world around them. Without the right nutrients, infants, toddlers and preschoolers may not develop to their full potential. For example, children may have difficulty concentrating if they are don’t have enough of the mineral iron, making it challenging for them to learn through exploring and interacting with the world around them.

�This module will review the components of the Child and Adult Care Food Program. It’s important to follow a healthy eating pattern and not get consumed with single food groups, types of diets, and individual nutrients.

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Food Groups

Vegetables and Fruits
Grains
Meat and Meat Alternates
Milk

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Vegetables and Fruits – What They Are

Fresh

Frozen

Canned

Raw

Cooked

Seasonal

There are so many different, colorful vegetables and fruits. Serve a variety of them in many different ways. You may prepare fresh, frozen or canned vegetables and fruits to offer to children. Try offering both raw and cooked vegetables and fruits.

�However, try to serve the whole vegetable or fruit as much as possible. For example, serve an apple with its peel still on—just cut it into the right-sized bites for the ages of children you work with. Many of the nutrients in vegetables and fruits are concentrated in the peel or skin so serving the whole fruit or vegetable provides even more nutrients.

�Programs are also encouraged to incorporate seasonal and locally produced fruits and vegetables into meals and snacks. A variety of vegetables and fruits are grown right here in Colorado. You can find a Colorado Produce Calendar in the resources and references section of this module.

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Vegetables and Fruits – Health Benefits

Support growth and development
Support the immune system to fight germs and illness
Protect against long-term diseases like heart disease, stroke, and some cancers
Provide phytonutrients (plant-produced nutrients)
Low in calories and high in fiber

Vegetables and fruits are two food groups that have a lot in common so let’s explore them together. It is important for people to eat both vegetables and fruits each day.

�Serving a variety of vegetables and fruits provides many different nutrients that are important for supporting growth and development and young children are doing a lot of growing! Vegetables and fruits also play a big role in supporting the immune system which helps children fight off germs and illness.

�They can even protect against many long-term diseases such as heart disease, stroke, and some cancers. One reason for this is that fruits and vegetables have phytonutrients which are nutrients produced by plants that can help protect us against these diseases.

�Lastly, vegetables and fruits help children avoid eating too much extra or unhealthy food which helps them achieve and maintain a healthy body weight. When prepared without adding fats or sugars, these foods are relatively low in calories. Vegetables and fruits are also high in fiber which helps children feel full longer after eating.

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Vegetables and Fruits – Serving Tips

Frozen:

picked at peak ripeness and flash frozen to maintain nutrients and flavor
nutrient-packed option when fresh vegetables and fruits are not in season

Canned:

in water or 100% juice and rinse before serving
use reduced-sodium or no salt added options or rinse the vegetables before serving to get rid of the added salt

What to Add and What to Avoid:

Add herbs and spices for flavor instead of salt
Adding sugar or oils can add calories that are not necessary
Avoid serving fruits canned in syrup and fried or pre-fried vegetables

Here are some helpful tips for making sure the fruits and vegetables you serve to young children are as nutritious as possible.

�Frozen vegetables and fruits are often picked at peak ripeness and flash frozen to maintain nutrients and flavor. This makes them a nutrient-packed option when fresh vegetables and fruits are not in season. Serve frozen vegetables and fruits without adding fats or sugars to avoid extra and unnecessary calories.

�Select fruit canned in water or 100% juice and rinse first before serving. For canned vegetables, use reduced-sodium or no-salt added options. If these are not available, rinse the vegetables before serving to get rid of the added salt because too much salt can contribute to various health concerns.

�Whether raw or cooked, vegetables and fruits can taste delicious in their natural state. If desired, flavor cooked vegetables by adding herbs and spices instead of salt. Adding sugar or oils can add calories that are not necessary. Avoid serving fruits canned in syrup (which is sugar water), and fried or pre-fried vegetables like french fries, tater tots, hash browns, and onion rings.

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Grains – What They are

Grains includes food made from wheat, rice, oats, cornmeal, barley or other grains

Includes bread, tortillas, cereal, oatmeal, popcorn, rice and more

Whole grains include the entire grain kernel; refined grains have been processed

Refined grains are smoother and have longer shelf-life but are missing fiber, iron and B vitamins

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Grains – Health Benefits

Provide carbohydrates, B vitamins, fiber, and minerals
Help convert food into energy
Help to feel fuller longer
Help decrease cholesterol, regulate blood sugar, and control weight

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Grains – Serving Tips

Eat at least half of grains as whole grains
A whole grain must be the first ingredient listed
Replace refined grains with whole grain alternatives
Limit sweetened grains

The Dietary Guidelines for Americans recommend eating at least half of all grains as whole grains. Examples of whole grains include oats, quinoa, or brown rice, and products made with whole wheat flours like pasta, crackers or breads.

�A whole grain must be the first ingredient listed on the ingredients list to be a true whole grain product. Keep in mind that some ingredient lists may be written in a way that suggests they include whole grains even though they don’t. For example, if “wheat flour” is listed first on the label, the food is not a whole grain product. Instead, look for the phrase “whole wheat flour.”

�Since whole grains offer so many more nutrients than refined grains do, serve whole grains whenever possible. Limit using recipes that use white or all-purpose flour and serve whole grain alternatives instead of white bread, enriched pasta, and white rice.

�Think about ways to reduce how often you serve sweetened grains like sugary cereal, pre-sweetened oatmeal, and baked goods that are high in sugar and fat. Grain-based desserts such as granola bars, cookies, and donuts are not CACFP creditable at any meal type. More information on grain-based desserts can be found in the resources and references section.

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Meat and Meat Alternates – What They are

Often referred to as proteins:

Meat

Poultry

Fish

Beans and peas

Tofu

Eggs

Cheese

Yogurt

Nuts/seeds and butters

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Meat and Meat Alternates – Health Benefits

Important for repairing cells and for growth and strength
Supply iron and zinc for motor skills, brain development, and boosting the immune system
Eating lean protein may decrease the risk of becoming overweight or obese, and help prevent heart disease, high cholesterol and high blood pressure

Protein is important for building and repairing cells in the body meaning young children need protein for growth and strength.

�These foods are also good sources of two important minerals: iron and zinc. Iron and zinc support physical or motor skills, brain or cognitive development, and boost the immune system to help fight illness and germs.

�Some meat and meat alternates are more nutritious than others. One important thing to think about is whether a protein is lean or not. Lean proteins contain less fat than other proteins meaning they contain less of the types of fats that can contribute to health problems. As a result, lean proteins also contain fewer calories and are less likely to be processed, fried or pre-fried meaning they also have less salt.

�All of this means that eating lean protein may decrease one’s risk of becoming overweight or obese and can help prevent heart disease, high cholesterol, and high blood pressure. Children who have high blood pressure are likely to continue to have high blood pressure as adults putting them at risk of stroke, heart attack, heart failure, and kidney disease unless they begin treatment.

�Examples of lean proteins to serve are poultry, eggs, and ground meats with 10% fat or less. Seafood is also an excellent source of lean protein and it contains healthy fats for growth and brain development.��

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Meat and Meat Alternates – Serving Tips

Which cheeses are best?

Natural cheeses made from simple and natural ingredients
Avoid processed cheeses made with artificial colors, flavors, and oils

Keep yogurt low in sugar

Limit processed and high-fat proteins

Avoid mercury in seafood

Serve natural cheeses, like monterey jack and mozzarella, made from simple and natural ingredients. Avoid processed cheeses, like American cheese, made with artificial colors, flavors, and oils.

�Low-fat, low sugar yogurt is recommended, rather than yogurt with added toppings like honey, candy, or cookie pieces. The worksheet in the resources and references section is a great tool for calculating if yogurt has too much sugar or not.

�The most nutritious proteins to serve are lean proteins, rather than higher-fat and processed proteins such as lunch meats, hot dogs, and sausages, and fried proteins. If you serve processed meats, they must be limited to no more than one serving per week.

�Some seafood has high levels of mercury which is a metal that fish and other animals eat or absorb from the environment. If people eat seafood that is high in mercury it can cause harm like lung or kidney damage. Serve seafood with low mercury levels, such as tilapia, salmon, whitefish, and canned chunk light tuna in water. ��

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Milks – What They Are

Liquid cow’s milk and soy milk
Wide variety of cow’s milk alternatives. Some have similar nutrients to cow and soy milk while others do not
If a family wants to use an alternative milk in early care and learning settings, there are additional steps to take

The milk food group includes liquid cow’s milk and soymilk.

�There are also a wide variety of cow’s milk alternatives available for people who can not or choose not to drink regular cow’s milk. Some of these alternative milks have similar nutrients to cow and soy milk while others do not. Because of this, if the family of a young child wants or needs them to use an alternative milk in early care and learning settings, there are some additional steps that usually need to be taken.

�If a child care program is participating in the CACFP, a parent may request the use of alternate milk for a non-medical reason. The substitution requested must be one of the creditable options with CACFP and the parent must fill out a Milk Substitute Request Form. If a milk substitution is needed due to a medical need, a Special Diet Statement is required. Special Diet Statements must be signed by a Medical Authority. Credible and non-credible substitutions are allowed with a valid Special Diet Statement.

�Remember only serve breast milk or infant formula for children under age 1.

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Milks – Health Benefits

Protein, calcium, and vitamin D for growth and development

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Milks – Serving Tips

All milk must be pasteurized and should be unflavored.

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Age	Type of Milk
0-1	Breast milk or infant formula
1-2	Whole milk
2 and older	Low fat or fat free milk

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Milks – Serving Tips

Use fun cup or straws

Suggest small sips

Transitions to new type of milk:

Formula may be served for the first month after a child turns one
Whole milk or 2% milk may be served for the first month after a child turns 2

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Water – Health Benefits

Helps maintain hydration and overall health
Decreases likelihood of cavities
Temperature regulation

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Resources and References

Let’s Eat Healthy! Nutrition in Early Care and Learning: www.coloradoshinespdis.com
Child and Adult Care Food Program https://www.fns.usda.gov/cacfp
Colorado Produce Calendar https://ag.colorado.gov/sites/ag/files/documents/ColoradoProduceCalendar_0.pdf
CACFP Grain-Based Desserts: https://www.cacfp.org/2023/12/30/meal-pattern-minute-grain-based-desserts/
USDA Calculating Sugar Limits for Yogurt in the CACFP: https://fns-prod.azureedge.us/sites/default/files/resource-files/CACFP_Worksheet_Calculating_Sugar-Limits_Yogurt.pdf
USDA Choose yogurt that is lower in added sugars in the CACFP: https://www.cacfp.org/assets/pdf/USDA+FNS+-+Choose+Yogurt+That+is+Lower+in+Added+Sugars+cacfp.org/
USDA Offering Water in the Child and Adult Care Food Program: https://www.fns.usda.gov/tn/offering-water-cacfp �

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Thank you

Made possible with funding from the Centers for Disease Control and Prevention