As a pediatric dietitian and nutritionist, I’m constantly asked about the best foods and meals for toddlers, and exactly how much a toddler (ages 2-3) should eat in a day to promote growth and healthy development. Let’s dive in!
When you prepare meals for your toddler, it can be difficult to know exactly how much to make, and which foods are best for toddlers. Not to mention how challenging it can be to come up with meals ideas for a toddler!
In this post, I share food serving guidelines to follow when preparing healthy meals for your toddler, as well as sample meal plans with several easy toddler meal ideas. It’s important to note that this is a guide for what parents should offer, not necessarily what a toddler will eat.
Toddlers’ food intakes can be unpredictable and, to be honest, all over the place. As kids enter toddlerhood, their appetite and food intake slows down and can become more selective as they yearn for independence and control. Try not to fixate on the amount your child is consuming–this should be left up to the child.
As mentioned in previous blog posts, it is the parent’s job to decide when, where and what their child eats, and it’s important to leave the rest up to your child. Allow her or him to self-feed independently, and focus on their own intuitive cues when it comes to how much to eat.
Check out this post that outlines some mealtime boundaries and the roles that parents and children should play during mealtime.
Below is a visual of two different days to give you a better idea of the amount and variety of food you should offer your toddler each day.
Food Serving Guidelines for two to three years old
- Fruit – 2 servings (1 cup)
- Vegetables – 2 servings (1 cup)
- Grain Products – 3 servings (3 ounce equivalents)
- Milk and Alternatives – 2 servings (2 cups)
- Meat and Alternatives – 1 serving (2 ounce equivalents)
*Water is the only beverage recommended in between meals/snacks and milk (as indicated–no more than 500 mL) or water at meals for hydration. Fruit juice is not recommended at all.
Sample Day 1
Breakfast
- ½ cup homogenized or 2% milk
- ½ egg
- ½ small banana
Morning snack
- ½ tbsp. nut butter
- 5 crackers
- ½ small orange
Lunch
- 1 slice bread with butter
- ½ ounce tuna
- 1 slice hard cheese
- ½ cup cucumber and carrot coins
Afternoon snack
- ½ cup full-fat yogurt
- ½ cup cut-up strawberries
Dinner
- ½ cup homogenized or 2% milk
- ½ cup cooked rice with butter
- ½ ounce chicken breast
- ½ cup cooked broccoli
Sample Day 2:
Breakfast
- ¼ cup blueberries
- ½ cup cooked oatmeal
- ½ cup full-fat greek yogurt
Morning snack
- 1 cup full-fat cottage cheese
- ¼ cup cubed watermelon
Lunch
- 1 slice bread with butter
- ½ ounce chicken breast (left-over)
- 1 slice cheddar cheese
- ½ cup sliced plum
- 1/2 cup homogenized or 2% milk
Afternoon snack
- 1/2 cup lightly steamed cauliflower and broccoli
- 1 tbsp hummus
Dinner
- ½ cup homogenized or 2% milk
- ½ cup cooked pasta with butter
- ½ cup green peas
- 1 ounce cooked fish
For more helpful tips on toddler nutrition, check out my Facebook page, where I post daily!
Did you know that we provide one on one nutrition counselling services for families? If this is something you’d like to learn more about, check out our The Centre For Family Nutrition page.
References:
Ellyn Satter’s Division of Responsibility in Feeding
Written by: Dawn Amber (Nutrition and Dietetics Student) and edited by: Sarah Remmer, RD
Comments
Dawn, it appears you “get it” relative to the division of responsibility in feeding. I also see what you said about these foods being what you can offer your child. Unfortunately, in my experience, parents can be so agenda driven that such information sends them right off to pressuring their child to eat. I am going to post the link to your page on the ESI clinical facebook page https://www.facebook.com/groups/esicliniss We will see what the panel of working-toward-being-experts have to say about grappling with this particular issues.
I thought tuna was too high in mercury for kids (and probably adults too)? My understanding is no fish larger than salmon? Thanks!
Hi Erin. Great question! Pregnant women are advised to avoid larger fish (ie. swordfish, shark, etc) and tuna (but specifically albacore tuna) due to higher levels of mercury. For the average individual and toddler higher mercury isn’t generally an issue. It’s important to have variety in your diet so that you’re not eating too much of any one ingredient :). Try lower mercury tuna like Skipjack!
What are the recommendations for a 1-2 year old?? This is when tastes chage and meal times can become a struggle.
Hi Catherine. There is no set guideline for children under the age of two. The guidelines (taken from choosemyplate.gov) are only an estimate, and are only given for ages 2-5. Appetites can change from day-to-day and for a few reasons… growth spurts, teething, TUESDAY, etc. My advice would be to follow your child’s lead. Offer a variety of food at each feeding opportunity and try to keep the pressure off. It’s a very frustrating time for a parent – I totally get it, but try to remain in control, even when you’re feeling stressed. One trick is to offer food in smaller portions – it helps to not overwhelm your child and to reduce food waste if a food is not gobbled up! Hope this helps!
Just coming across this post now, and I find it very useful! Thank you. I am curious however, if you have any suggestions for children under 2? You commented that there are no guidelines for children under 2, and that parents should simply serve a variety of foods to their children.
My child is 21 months and is still breastfeeding on demand. I have just come a cross a cavity in his molar and so although I have followed your (and so many other wonderful dieticians’) blog for many years, I am really wondering where I have gone wrong with feeding my baby.
Thanks for any advice.
Hi Amanda, thanks again for being here. I’m so glad! Have you joined my newsletter? Definitely subscribe here: https://mailchi.mp/sarahremmer/startingsolids
I would also suggest you contact us for further discussion as there’s only so much I can offer here via a comment. Contact the CFFN team here: https://www.sarahremmer.com/contact/