Good nutrition gives your toddler what they need for growth, health, and energy for playing, moving, and learning. As they grow, toddlers can enjoy a wide range of foods. It’s good to feed your toddler a variety of foods from each food group with different tastes, textures and colors.
Food Groups for Toddlers
Grain Group: at least 6 servings each day
1/4 – 1/2 slice of bread
2-3 crackers
1/4- 1/3 cup cooked rice, pasta, or cereal
1/4 – 1/2 bun, muffin, or bagel
Fruit and Vegetable Group: at least 5 servings each day
1/4 – 1/3 cup cooked, canned, or chopped raw
1/4 – 1/2 small fruit/vegetable
1/4 – 1/3 cup juice (limit fruit juice intake to no more than 4 ounces per day)
Milk Group: at least 3 servings each day
1/2 cup milk or yogurt
1/2 – 1 ounce of cheese
Note: You do not need to give your toddler low-fat foods.
Meat Group: 2 servings each day
1-2 ounces lean meat, chicken, fish
2-4 tablespoons dry beans and peas
1/2 – 1 egg
Fat Group: 3-4 servings each day
1 teaspoon margarine, butter, oils
These guidelines can help you determine what and how much to feed your toddler. If you worry about whether your child is getting enough calories, follow the American Academy of Pediatrics recommendation that children get about 40 calories a day for every inch of height.
What to feed a 1-year-old toddler
Developmental milestones: Can use a spoon (though proficiency will take a while!)
What to feed
- Whole milk
- Other dairy products (soft pasteurized cheese, full-fat yogurt and cottage cheese)
- Iron-fortified cereals (oats, barley, wheat, mixed cereals)
- Other grains (whole wheat bread, pasta, rice)
- Fruits (melon, papaya, apricot, grapefruit)
- Vegetables (broccoli and cauliflower “trees,” cooked until soft)
- Protein (eggs, beans, thinly spread peanut butter, small pieces of meat, poultry, boneless fish, or tofu)
- Honey
How much per day
- 2 cups milk, or 2 cups yogurt, or 1 1/2 to 2 ounces cheese
- 3 ounces grains, at least half whole grains (1 ounce = 1 cup cold cereal, 1/2 cup pasta or rice, one slice of bread)
- 1 cup fruit (fresh, frozen, or canned. Cut fresh fruits into very small pieces.)
- 1 cup vegetables (a variety cut in small pieces and cooked well)
- 2 ounces protein (1 ounce = one slice of sandwich meat, about 1/3 of a chicken breast, 1/4 can of tuna, 1/4 cup cooked dry beans, or one egg)
Feeding tips
Experts used to say you shouldn’t give a young child eggs, fish, or peanut products because the child might develop a food allergy. But the latest research from the American Academy of Pediatrics found no evidence to support this claim. Talk to your child’s doctor if you have a family history of food allergies.
Limit added sugars. Toddlers’ added-sugar intake should be no more than 10 percent of their total daily calories. Keep in mind that these sugars and syrups creep into common foods toddlers love, from breakfast bars to mac n’ cheese to flavored drinks. Check the Nutrition Facts label on packaged foods, and try to steer clear of foods that list 1 gram or more of “Added Sugars.”
What to feed a 2-year-old toddler
Developmental milestones: Self-feeding and eager to make their own food choices
What to feed
- Low-fat milk (It’s okay to switch to low-fat or nonfat milk once your child is older than 2, but check with your child’s doctor if you have questions.)
- Other dairy products (diced or grated cheese, low-fat yogurt, cottage cheese, pudding)
- Iron-fortified cereals (oats, barley, wheat, mixed cereals)
- Other grains (whole wheat bread and crackers, bagel pieces, pretzels, ready-to-eat cereal, pasta, rice)
- Fruits (sliced fresh or canned)
- Dried fruit, soaked until soft to prevent choking (apples, apricots, peaches, pears, dates, pitted prunes)
- Vegetables (a variety cut in small pieces and cooked well)
- Protein (eggs, beans, thinly spread peanut butter, small pieces of meat, poultry, boneless fish, or tofu)
- Combo foods like macaroni and cheese, casseroles
How much per day
- 2 cups milk, or 2 cups yogurt, or 1 1/2 to 2 ounces cheese
- 3 ounces grains, at least half whole grains (1 ounce = one slice of bread, 1 cup ready-to-eat cereal, or 1/2 cup of cooked rice, cooked whole wheat pasta, or cooked oatmeal)
- 1 cup fruit (fresh, frozen, canned, or dried. Cut fresh fruits into very small pieces.)
- 1 cup vegetables (a variety cut in small pieces and cooked well)
- 2 ounces protein (1 ounce = 1/4 cup cooked dry beans or peas, one egg, 1 ounce of meat, poultry, or fish)
Feeding tips
At this age, children can have strong opinions about food. Let your child have a say in what to eat, while you provide the balance, boundaries, and encouragement to make healthy choices.
Is a Vegan Food Okay for Toddlers?
If you’re a vegan or vegetarian, you can still provide your infant or toddler with everything she needs. The Academy of Nutrition and Dietetics and American Academy of Pediatrics agree that well-planned vegetarian and vegan diets are fine for infants and toddlers. Just make sure your child gets plenty of these nutrients:
Vitamin B12: Vegetarians can get this nutrient from milk products and eggs. Vegans can use fortified soy beverages, cereals, and meat substitutes.
Vitamin D: Breastfed babies should get an additional 400 IU per day from fortified cow’s milk or soy milk.
Calcium: Vegan babies may need calcium-fortified foods, beverages, or supplements. Check with your doctor or a dietitian.
Zinc: This important nutrient helps the immune system and can be found in beans, fortified cereal, milk, and wheat germ.
Iron: You can find this mineral in iron-fortified cereal or supplements. Serve with foods high in vitamin C – like oranges, tomatoes, and strawberries – to improve iron absorption.
Protein: Vegetarians can get added protein from yogurt and eggs. Vegans can get plant proteins from beans, cereals, and fortified soy milk.
Fiber: Good sources of fiber include whole grain breads, fortified cereals and pastas, and high-fat plant foods like sunflower butter and avocados.
Is there anything I shouldn’t feed my toddler?
It is important to avoid foods that can cause choking. Plus, always cut up foods into small pieces and watch your child while they are eating.
- Slippery foods such as whole grapes; large pieces of meats, poultry, and hot dogs; candy and cough drops.
- Small, hard foods such as nuts, seeds, popcorn, chips, pretzels, raw carrots, and raisins.
- Sticky foods such as peanut butter and marshmallows.
What if my child is a picky eater?
Offer new foods one at a time, and remember that children may need to try a new food 10 or more times before they accept it.
Avoid “short order cooking.” Serve at least 1 food you know your child will like, but then expect him or her to eat the same foods as the rest of the family.
Make food simple, plain, and recognizable. Some kids don’t like food that is mixed together or food that is touching like a casserole
Never force your child to eat a food he or she doesn’t like. Offer multiple choices so they can choose something they do like.
Additional feeding tips:
- Set a good example of healthy eating for your child.
- Plan regular meals and snacks and give kids enough time to eat.
- Plan a quiet time before meals and snacks because children eat better when they are relaxed.
- Involve your children in making the food.
- Use child-size plates, cups, forks and spoons.
Want to Know More:
Sources:
American Academy of Pediatrics: Serving Sizes for Toddlers
American Academy of Pediatrics: Feeding and Nutrition Tips: Your 2-Year-Old
U.S. Department of Agriculture: MyPlate, Life Stages.
U.S. Department of Agriculture and U.S. Department of Health and Human Services: DietaryGuidelines.gov
Cleveland Clinic: Feeding Your Toddler-Ages 1 to 3 Years
