I have been a Registered Dietitian for over eight years. I specialize in counseling adults with major medical issues such as kidney failure, heart disease, and diabetes requiring specific diets. However, my trials and tribulations with feeding my “picky” toddler led me to research toddler nutrition in-depth. My number one concern with my son was: Is he eating enough? Through my research, I hoped to find the answer to this question and put my mind at ease. In condensed form, here is what I found:
Growth is rapid during the first year of life, and your baby should triple in birthweight. After your little one hits the 1-year mark, growth will slow, and your toddler’s appetite will decrease. Many parents worry that their toddler isn’t eating enough, but it is normal to have a decrease in appetite as your child enters their second year of life. (Whew! That settled one of my major concerns!) Your toddler must have three meals and two snacks a day, but don’t be too concerned if they refuse a meal or two every so often. It is also important to note that a toddler’s serving size is about a fourth of what an average adult eats.1
4 Basic Food Groups To Incorporate Into Your Toddler’s Diet
Make sure to include these essential food groups in your toddler’s diet:
1. Grains and Starchy Vegetables
This group consists of bread, cereals, rice, pasta, potatoes, corn, and peas. When choosing grains, focus on “Whole Grain” products such as 100% whole wheat bread, brown rice, and 100% whole wheat pasta. Whole grain products like white bread, rice, or pasta provide more fiber and nutrients than refined grains. Toddlers should be offered 6 servings of grains and starchy vegetables daily. One toddler-sized serving is equivalent to ½ slice of bread, 4 tablespoons of rice or pasta, ¼ cup of dry cereal, 1-2 crackers, or 2-3 tablespoons of cooked starchy vegetables.
2. Dairy Products
This group consists of milk, yogurt, and cheese. Until the age of two (unless instructed by a pediatrician), toddlers should drink whole milk. After age 2, toddlers can switch to low-fat or fat-free milk. Parents may need to limit milk consumption to 16 oz to prevent decreased appetite and interference with iron absorption.2 Toddlers should be offered about 2-3 servings of dairy daily. One toddler-sized serving is the equivalent of ½ cup of milk, ½ oz of cheese, or 1/3 cup of yogurt.
3. Fruits and Vegetables
Toddlers should be offered 2 to 3 servings of fruit and 2 to 3 servings of vegetables daily. Focus on variety and provide fruits and vegetables of the rainbow’s different colors (think red, purple, green, orange, etc.). Offer the whole piece of fruit over fruit juices. The whole fruit is more nutrient-dense than juice, providing more fiber and nutrients per calorie than fruit juice does. Some fruit juices have added sugar, so be careful when choosing fruit juice! A toddler serving size of vegetables is 1 tablespoon for each year of age. A toddler serving size of fruits is ½ piece of fresh fruit, ¼ cup of cooked or canned fruit, or ¼ cup of fruit juice.
4. Protein
This food group consists of meat, poultry, fish, tofu, and eggs. Iron is essential in your toddler’s diet, with meat, poultry, and fish being good sources of iron. Try to offer a variety of protein sources to your child. If your child eats very little meat, it is important to provide alternative sources of iron, such as iron-fortified cereal or vegetables high in iron, including spinach, sweet potatoes, peas, broccoli, collards, and kale.
Other Foods To Have on Hand for Picky Eaters
Here are a few food options for even the pickiest of eaters. These brands make good options to have on hand that will help nourish your child:
- Kendakids Vita-Boost Shakes – This is a great option that contains good protein, vitamins, minerals, pre- & post-biotics, and NO added sugar, synthetic dyes, or any other nasties!
- Skout Organic Kids Bars
- Simple Mills Snacks
- Amara Organic Smoothie Melts & Snacks
- YumEarth Snacks – When your child only wants gummies, get these! They use simple, organic ingredients free from the top eight allergens and never use things like high-fructose corn syrup, artificial dyes, or GMOs.
- Once Upon a Farm Smoothies & Snacks
Having a picky toddler can be challenging! We want our children to be healthy, happy and well-nourished. That’s why it’s so important to include foods from the basic food groups in their diet. Start with small portions, try to make mealtime fun, and keep at it!
