As parents, we all know that toddlers need a variety of nutritious foods every day to promote growth and healthy development, but you might be wondering how much food (and what type) your little one should be eating everyday. To be honest, even I was curious to see if my toddler was meeting her daily requirements. That’s why I recruited one of my fabulous nutrition student volunteers to create a visual presentation for parents–to show them what a day in the life of a toddler should look like food-wise.
Below is a visual guide for parents on how many food servings a older toddler (aged two-three) should be offered daily. 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 2-3 year 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)
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
- ½ ounce tuna
- 1 slice hard cheese
- ½ cup cucumber and carrot coins
Afternoon snack
- ½ cup yogurt
- ½ cup cut-up strawberries
Dinner
- ½ cup homogenized or 2% milk
- ½ cup cooked rice
- ½ ounce chicken breast
- ½ cup cooked broccoli
Sample Day 2:
Breakfast
- ¼ cup blueberries
- ½ cup cooked oatmeal
- ½ cup greek yogurt
Morning snack
- 1 cup cottage cheese
- ¼ cup cubed watermelon
Lunch
- 1 slice bread
- 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
- ½ cup green peas
- 1 ounce cooked fish
For more helpful tips on toddler nutrition, check out my Facebook page, where I post daily!
References:
Written by: Dawn Amber (Nutrition and Dietetics Student) and edited by: Sarah Remmer, RD