According to EatRight.org, most toddlers need to consume about 1,000 to 1,400 calories per day. As parents, it is our job to distribute those calories in a healthy eating plan for your child. As we begin to wain your child off formula and breast milk, we need to ensure he/she is getting what they need through a variety of foods. This process can be quite tricky in the beginning as we have our fair share of picky eaters! Toddlers are beginning to discover their food preferences, but bottom line – continue to redirect them to healthy food choices.
See the following sample menu ideas for a toddler. Please note, the serving size listed is merely a general guideline. Water is not listed but should be consumed frequently throughout the day.
Breakfast of Champions:
- ½ slice toast
- butter/jelly
- 1⁄3 cup fruit
- ½ cup of cereal
- ½ cup milk
Snack Time!
- ½ apple with peanut butter
Lunch:
- ½ cup low- fat or nonfat milk
- ½ sandwich—1 slice whole wheat bread, 1 ounce meat, slice of cheese, lettuce or tomato
- 2–3 carrot sticks (cut up) or 2 tablespoons other dark- yellow or dark-green vegetable
- ½ cup berries or 1 small cookie
Snackaroo #2:
- Crackers with hummus/peanut butter/other
Dinner:
- 1/3 cup of rice, pasta or other grain/starch
- vegetables
- 2 oz of chicken or tofu or other alternative protein
- ½ cup of milk
As you can imagine, every day looks different and one day may be easier than the next. Here are 4 of our favorite tips to promote healthy eating behaviors for your toddler from the get-go!
- Making Food Fun: According to HealthyChildren.org, toddlers are “especially open to trying foods arranged in eye-catching, creative ways. Make foods look irresistible by arranging them in fun, colorful shapes kids can recognize.” Cut solid foods into bite-size pieces. Finger foods are always a hit with the little ones!
- Creativity in the Kitchen: Although the cooking is up to you, a sous chef always comes in handy. Toddlers can do the following: sifting, stirring, or counting ingredients to name a few.
- Serve the same meal to everyone: Share meals together as much as you can. Serve one meal for the whole family and try not to make another meal if your child refuses what is served. Try to include at least one food your toddler likes with each meal.
- Focus on nutrients: Toddlerhood is a time of tremendous growth, and they need certain vitamins and minerals. Foods rich in iron, calcium and Vitamins A, C, D are essential nutrients for your toddler. According to Boys Town Pediatrics, children ages 1 to 3 need around 500 milligrams of calcium per day as it promotes the development of strong bones, teeth and muscles. Good sources include yogurt, natural or processed cheese and green, leafy vegetables.
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For more information about toddler eating plans and serving sizes, visit MyPlate.gov.
