Toddler Nutrition: What to Feed Your Growing Child

Feeding a toddler can feel like a puzzle. One day your child eats everything on the plate, and the next day they push it all away. They may love a food on Monday and refuse it on Tuesday. This is normal. Between ages 1 and 3, children grow more slowly than they did as babies, so their appetite often drops and changes from meal to meal. Your job is to offer healthy food in a calm, steady way. Their job is to decide how much to eat. Here is what to put on the plate and how to make mealtimes easier.

What a toddler's plate can look like

Toddlers need the same food groups as the rest of the family, just in smaller amounts. Over the course of a day, try to offer:

• Fruits and vegetables: Fresh, frozen or canned (packed in water or juice, with no added sugar or salt) all count. Offer a variety of colors.
• Grains: Oatmeal, whole wheat bread, tortillas, brown rice and whole grain pasta. Aim for at least half of grains to be whole grains.
• Protein: Eggs, beans, lentils, chicken, turkey, lean beef, tofu, fish low in mercury (such as salmon or canned light tuna) and smooth nut butters spread thin.
• Dairy: Milk, plain yogurt and cheese provide calcium and vitamin D for growing bones.
• Healthy fats: Toddlers need fat for brain growth. Avocado, olive oil, nut butters and full-fat dairy (for younger toddlers) are good sources.

A simple starting point for portions is about a quarter of an adult serving. A toddler might eat a few bites of chicken, a couple spoonfuls of rice and a handful of berries at one meal. Start small and offer more if they are still hungry. Smaller portions feel less overwhelming and cut down on waste.

Milk, juice and water

What your child drinks matters as much as what they eat.

• Milk: After the first birthday, most children can switch from formula or add cow's milk. Whole milk is usually recommended from age 1 to 2, then low-fat or nonfat milk after that. Your pediatrician may suggest something different based on your child's growth. Toddlers need only about 2 to 3 cups a day. Too much milk fills them up, leaves less room for food and can lead to low iron.
• Plant-based milks: Many of these are low in protein and other nutrients. If your child cannot drink cow's milk, talk with your pediatrician about the best choice. Unsweetened, fortified soy milk is often the closest match.
• Juice: Juice is not needed. If you offer it, choose 100% fruit juice and keep it to a small amount, about half a cup a day or less for toddlers. Whole fruit is a better choice because it has fiber.
• Water: Water should be the main drink between meals. In the San Antonio heat, offer it often, especially during outdoor play.
• Skip: Soda, sports drinks, sweet tea, flavored milk and energy drinks. "Toddler formulas" or "toddler milks" are generally not needed for healthy children who eat a variety of foods.

This is also a good time to move from bottles to open cups and straw cups, which is better for teeth.

Nutrients to keep an eye on

• Iron: Iron helps the brain develop and keeps blood healthy. Good sources include meat, beans, lentils, eggs and iron-fortified cereals. Pairing them with foods high in vitamin C, like oranges, strawberries or bell peppers, helps the body absorb iron.
• Calcium and vitamin D: These build strong bones. Dairy foods, fortified soy milk and some fortified cereals help. Ask your pediatrician whether your child needs a vitamin D supplement.
• Fiber: Fruits, vegetables, beans and whole grains help keep your toddler's bowels regular. Plenty of water helps too.

Most toddlers who eat a variety of foods do not need a daily multivitamin. If your child has a very limited diet, a food allergy or follows a vegetarian or vegan diet, talk with your pediatrician about supplements.

Limit added sugar and salt

Dietary guidelines recommend avoiding added sugars for children under 2. For older toddlers, keep sweets for special times rather than every day. Added sugar hides in many foods sold for kids, like flavored yogurts, granola bars and fruit snacks, so check the labels. Salty snacks and processed meats like hot dogs and deli meats are also best in small amounts. Cooking simple foods at home lets you control both.

Keep food safe from choking

Children under 4 are at the highest risk of choking because they are still learning to chew and their airways are small. Always have your toddler sit down to eat, and stay with them. Cut or avoid these foods:

• Whole grapes, cherry tomatoes and large berries (cut into quarters)
• Hot dogs and sausages (cut lengthwise, then into small pieces)
• Whole nuts and seeds
• Popcorn, hard candy and gum
• Raw carrots, celery and apple chunks (cook until soft or shred)
• Chunks of meat or cheese (cut into small, thin pieces)
• Spoonfuls of peanut butter (spread thin instead)

Picky eating and how to handle it

Almost every toddler goes through a picky phase. They want control, they are wary of new things and their appetites change. A few habits can help:

• Offer, do not force. Put a small amount of a new food next to a food your child already likes. It can take many tries before a child accepts something new.
• Keep a routine. Most toddlers do well with three meals and two or three planned snacks a day. Grazing all day can make them less hungry at meals.
• Eat together. Toddlers learn by watching. When they see you eat vegetables, they are more likely to try them.
• Avoid rewards and bribes. Saying "eat your broccoli and you can have dessert" teaches that broccoli is a chore and dessert is the prize.
• Let them help. Toddlers can wash produce, stir, tear lettuce or pick between two vegetables at the store.
• Turn off screens. Meals without TV or tablets help children notice when they are full.
• Let them feed themselves. Finger foods and toddler spoons build skills, even if it gets messy.

If your child eats very few foods, gags or vomits often with meals or seems upset by many textures, mention it to your pediatrician. Some children benefit from extra help.

Food allergies

Many families now introduce common allergy foods, like peanut and egg, in the first year. If your toddler has not had these foods yet, or has eczema or a known food allergy, talk with your pediatrician about safe ways to add them. Signs of an allergic reaction include hives, swelling, vomiting and trouble breathing.

Sample day of meals

Here is one example. Every child is different, and it is fine if your toddler eats more on some days and less on others.

• Breakfast: scrambled egg, half a slice of whole wheat toast and a few banana slices
• Snack: plain yogurt with soft, cut-up peaches
• Lunch: soft black beans, rice, shredded cheese and small pieces of avocado on a tortilla
• Snack: cooked carrot sticks with hummus and water
• Dinner: small pieces of baked chicken, soft-cooked green beans and whole grain pasta
• Drinks: milk with meals and water between

For more ideas, visit HealthyChildren.org's toddler nutrition section and the MedlinePlus child nutrition page.

When to call us

Call your A thru Z Pediatrics office if your toddler is losing weight or not gaining, refuses most foods, drinks much more milk than food, has ongoing constipation or diarrhea or if you have any worries about how they are eating. Growth checks at regular visits help us see the bigger picture.

Call 911 if your child is choking and cannot cough, cry or breathe, or has signs of a serious allergic reaction such as trouble breathing, swelling of the lips or tongue or repeated vomiting after eating.

To talk about your toddler's eating at a checkup, request a visit online.