Often 2-year-olds still have tiny tummies and picky palates, making it hard to feed healthy and well-balanced meals. Small portions and growing bodies mean you want to pack as much nutrition into their meals as you can. Make your 2-year-old's meals fun, playful and good for him, to avoid mealtime struggles and allow everyone to enjoy their dinner.
Nutrition Guidelines
Toddlers need less food than many people think. Your 2-year-old's stomach is only about the size of her fist, so portions should be about one-quarter of the usual adult size. The calorie needs for 1- to 3-year-old children are around 1,000 to 1,300 per day. Spread these calories between three meals and two snacks a day, aiming for six servings of grain, two servings of protein, two servings of dairy products, three servings of vegetables and two servings of fruit each day. Allow no more than 16 oz. to 24 oz. of milk each day and 4 oz. to 6 oz. of fruit juice, recommends KeepKidsHealthy.com.
Breakfast
Healthy breakfast choices for your 2-year-old might include cereal with milk and fresh fruit, whole grain toast or a whole grain waffle with peanut butter or sunflower seed butter or an egg and toast. Make breakfast more fun by using fresh fruit to form a face on his toast or serving her egg in the center of a piece of toast, toad in a hole style. If he prefers savory foods in the morning, there's nothing wrong with serving a ham sandwich on whole grain bread and cooked broccoli florets for breakfast.
Lunch
If you're looking for a change from the usual grilled cheese sandwich, try serving your toddler pinwheels. Use a whole grain tortilla or preservative free deli lunch meats. Roll meat, cheese and veggies up tightly, then cut crosswise to form playful spirals. Pasta salads with finely chopped veggies are a colorful choice, while reluctant veggie eaters can sometimes be tricked with spinach, finely minced broccoli or other vegetables hidden in a pita pocket or quesadilla.
Dinner
The evening meal or family dinner offers opportunities to socialize. Encourage your child to eat age-appropriate portions of the foods you would serve anyway. An ounce or two of chicken or beef, a tablespoon or two of vegetables and a small serving of a grain or starch will create a well rounded meal for your little one. Add cheese, dips or prepare a simpler version of the family meal without sauces to encourage him to eat.
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