Portions, Serving Sizes, and More! -- By Becky Hand, Licensed & Registered Dietitian
It may be hard to believe, but your baby is now a toddler! Toddlers enjoy feeding themselves and eating meals and snacks at the table with others. Yes, it can get messy, but this is your toddler's chance to explore new foods and tastes.
You may notice that your toddler does not eat as much food before. During her first year of life, she grew extremely fast. Now that growth has tapered off, so she doesn't need to eat as much. However, it's still very important to provide your toddler with a variety of nutritious foods from each of the food groups.
This quick reference chart lists the food groups, recommended daily servings, and appropriate portion sizes throughout the toddler years.
Daily Servings & Portion Sizes Based on Age
Grains6 servings Age1 Ages 2-3Ages 4-5
Bread 1/4 slice 1/2 slice 3/4-1 slice
Cooked cereal, rice & pasta 1/4 cup 1/3 cup 1/2 cup
Dry cereal 1/4 cup 1/2 cup 3/4-1 cup
Bagels & buns 1/4 bun 1/3 bun 1/2 bun
Dairy
4 servings
Age1 Ages 2-3 Ages 4-5
Milk 1/2 cup 1/2 cup 1/2-3/4 cup
Cheese 1/3-2/3 oz 2/3-1.0 oz 1 oz
Yogurt 1/2 cup 1/2 cup 1/2-3/4 cup
Cottage cheese 2-4 Tbsp 4-6 Tbsp 6 Tbsp
Protein2 servings Age 1 Ages 2-3 Ages 4-5
Fish, beef, poultry & pork 1 oz 1.5 oz 2 oz
Cooked peas & beans1/4 cup 1/3 cup 1/2 cup
Eggs 1 1 1
Vegetables
3-4 servings
Age1 Ages 2-3 Ages 4-5
Cooked vegetables 1/4 cup 1/3 cup 1/2 cup
Fresh vegetables, chopped 2-3 Tbsp 3-4 Tbsp 4-6 Tbsp
Vegetable juice 1/4 cup 1/4 cup 1/4-1/2 cup
Fruits2-3 servings Age1 Ages 2-3 Ages 4-5
Canned fruit 1/4 cup 1/4 cup 1/2 cup
Fresh fruit, chopped 2-3 Tbsp 3-4 Tbsp 4-5 Tbsp
Fruit juice 1/4 cup 1/4 cup 1/2 cup
Mealtime & Feeding Tips for Toddlers
■Toddlers can be the world's pickiest eaters! Don't get frustrated. Offer small portions, since it is always better to offer seconds, if needed.
■Trust your child's appetite if he is growing normally, has energy and is healthy. Never force your child to clean his plate. This can lead to unhealthy eating habits over time.
■Food jags are normal and common. Do not make a big deal about the foods she requests. Offer it for several days, along with a variety of other foods. Never force your child to eat foods that are unwanted.
■Make mealtime fun and creative. Use a variety of colors, tastes, textures and temperatures.
■Feed your toddler the same foods you feed your family.
■Have your child sit at the dinner table with the family. Children learn by watching others.
■Purchase child-size spoons and forks. Children will gradually change from using their fingers, to using the spoon first and the fork later.
■Buy child-size plates with separate compartments. Some toddlers do not like when foods mix together.
■Offer finger foods when possible.
■Cut foods for your toddler into bite size pieces.
■Respect your toddler's likes and dislikes. Gently encourage your toddler to try at least one bite of a new food. If the food is rejected today, offer it again next week. Research shows, that you may have to offer a new food 10-20 times before your child likes it.
■Offer foods in different forms.
■Set a good example yourself. Your child will tend to like to eat the same foods you enjoy.
■Offer three regular meals and two to three planned snacks every day. Snack time should be at least two hours before the next mealtime so your child is hungry for meals. Do not allow continuous snacking throughout the day.
■Do involve your toddler in mealtime preparation. Young toddlers can wash fruits and vegetables, snap beans, tear lettuce, and peel bananas. Older toddlers can open packages, pour cereal, toss salads, make sandwiches, stir and mix, and set the table.
■Serve sweets and desserts occasionally as part of the meal. Do not make the sweet treat more desirable than other foods. Do not bribe, reward, or punish your child with sweets. This may lead to power struggles and perhaps lifelong inappropriate use of food. Try to use wholesome desserts, like custard, milk pudding, fruit in gelatin, and oatmeal cookies.
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