What Should a Toddler Eat? Sample Day, Portions, Snacks and Drinks

The rhythm

• Three meals and two or three snacks, roughly every 2½ to 3 hours. Snacks are small meals, not treats.
• Water between meals; milk with meals. Avoid all-day grazing and sipping, which blunt appetite.
• Appetite swings day to day; look at the week. See the picky eating guide.

Portions are small

• A toddler portion is about a quarter to a third of an adult's. A handy rule: about 1 tablespoon of each food per year of age, more if they ask.
• For a 2-year-old: a quarter to half a slice of bread, 2 to 4 tablespoons of rice, 1 to 2 tablespoons of chopped meat or beans.
• Let them stop when they're done.

A sample day (about 2 years)

• Breakfast: oatmeal made with milk, topped with mashed berries and a swirl of thinned nut butter.
• Snack: plain yogurt with soft pear pieces.
• Lunch: a bean and cheese quesadilla in strips, soft cooked carrots, water.
• Snack: whole-grain crackers with hummus, sliced cucumber.
• Dinner: whatever the family eats, cut small - rice, dal and soft vegetables, or noodles with tofu and greens - plus milk. Toddlers don't need special kid food.

Iron and fiber

• Iron: meat, poultry, fish, eggs, beans, lentils, tofu and fortified cereals, with a vitamin C food alongside. Too much milk (over about 24 oz / 720 mL a day) is a common cause of low iron.
• Fiber: whole grains, beans, fruit and vegetables, added slowly, with water.

Constipation basics

• Hard or painful poops are common at this age, especially after switching to cow's milk or during potty training.
• Help: more water, pears, prunes, plums and peaches, beans and whole grains, milk within limits, and sitting time after meals with feet on a stool.
• Painful poops can start a holding cycle, so treat it early.

Drinks

• 12 months to 2 years: about 16 to 24 oz (480 to 720 mL) of whole milk a day. 2 to 5 years: about 16 to 20 oz (480 to 600 mL) of low-fat or skim milk. Water the rest of the time.
• Toddler milks and "transition" formulas aren't needed; the AAP advises plain milk and a varied diet instead, unless your pediatrician recommends a special formula.
• Juice is optional; no more than 4 oz (120 mL) a day of 100% juice at 1 to 3, 4 to 6 oz (120 to 180 mL) at 4 to 6. No soda, sports drinks, flavored milk or caffeine. See the cups and milk guide.

Safer foods for ages 1 to 4

• Quarter grapes and cherry tomatoes lengthwise until at least 4, and cut hot dogs and sausages lengthwise, then into small pieces.
• Cook or grate hard vegetables and apple; spread nut butter thinly; skip whole nuts, popcorn, hard or sticky candy and marshmallows until at least 4.
• Eat seated, with an adult nearby - not while walking, running or in the car. See the choking guide.

Vegetarian and vegan toddlers

• Well-planned vegetarian and vegan diets can support healthy growth.
• Key nutrients: vitamin B12 (vegan children need a fortified food or supplement every day), iron, zinc, calcium, vitamin D, iodine and omega-3 fats. Fortified unsweetened soy milk is the closest plant match to cow's milk; rice, oat and almond drinks are too low in protein.
• Include protein and calorie-dense foods (beans, tofu, nut and seed butters, avocado, oils), and plan a fully vegan diet with the pediatrician or a registered dietitian.

When to check in

• Mention it at the next checkup if your child is dropping across growth curves, seems pale or tired, eats very few foods, or is constipated for more than about 2 weeks despite these steps.
• Bring up blood in the poop, belly swelling or poop accidents after potty training.