If you have a 2-year-old, you may frequently hear the word "no" coming from your child as he refuses to do as you ask or looks at new foods with suspicion. Even if he normally eats whatever you put on his plate, there may be times when he exhibits extreme pickiness when it comes to food. Although a 2-year-old has small calorie requirements because of his weight and size, there are nutrients he needs to grow and develop properly.
Caloric Requirements
Unlike adult calorie requirements, both 2-year-old girls and boys require approximately the same caloric intake, according to the 2010 Dietary Guidelines for Americans. A child between 2- and 3-years-old needs just 1,000 calories a day regardless of activity level. Ask your pediatrician if your child's caloric requirements fall outside of the standard recommendations before changing how much food you offer your child. Because of this low calorie requirement, you may not realize that your child is consuming enough food, even though his growth falls within the normal range on growth charts.
Nutrient Requirements
Your 2-year-old child can eat whatever foods you eat, provided you cut up hard or round foods to avoid choking hazards. Toddlers need to eat about 1 cup fruits, 3 oz. of grains, 1 cup of vegetables, 2 oz. of protein-rich foods and 2 cups of dairy products every day. Additionally, a 2-year-old who eats about 1,000 calories a day also need small amounts of healthy oils in her diet. The guidelines allow for about 137 calories each day in extra foods, including foods that have solid fats or refined sugars, such as a dessert or fried potato chips.
Sample Breakfast
Your child has his own likes and dislikes, and longs to be in control over portions of his life. His diet may not mirror the sample outlined by the American Academy of Pediatrics, but you can use the principles of good nutrition to shape his dietary choices. A healthy breakfast for a 2-year-old may consist of a small bowl of oatmeal, cereal with reduced-fat milk, one egg or a piece of cheese toast. Add a teaspoon of ground flaxseed to his cereal to give him healthy omega-3 fatty acids in his diet. Offer him 1/2 cup of chopped fruit, a cup filled with milk or some yogurt with his morning meal.
Lunch and Dinner
Toddler friendly lunches and dinners may include half a veggie wrap with lean ham or turkey and a slice of cheddar cheese. Or give her half a peanut butter and jelly sandwich on whole wheat bread or some pasta and sauce. Add 1/2 cup of lightly steamed vegetables, fruit and Greek yogurt, applesauce or a cheese stick to her meals. At dinner, give her small portions of grilled chicken or fish, mashed sweet potatoes or brown rice, vegetables and fruit for dessert.
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