As parents know, toddlers can be a picky bunch. Up until age two, most children seem to eat constantly. Right about the time toddlers reach the "No!" stage, they also tend to change their eating habits. Often, they transform from hearty eaters to lighter eaters, leaving parents confused and even a bit worried that their kids are going hungry.
Expert Advice
Toddlers need significantly fewer calories than adults. Most adults consume at least 2,000 calories during a typical day. Noting this difference is an important step in understanding toddlers' portion sizes. The American Academy of Pediatrics suggests that parents judge their children's caloric needs based on their heights. A toddler should eat about 40 calories for each inch of his height. For example, a toddler standing at 40 inches should consume approximately 1,600 calories each day. Pediatricians also recommend parents take the long view when judging children's eating habits. Tracking the variety of foods a child eats over the course of a week gives a more accurate representation of your child's food intake.
Keep Your Expectations Low
Toddlers are most interested in playing than eating. Eating is simply necessary to keep hunger from getting in the way of their play activities. Since play is how toddlers learn and experience their environments, it makes sense that they eat just enough to fill their little bellies before beginning to play again. This can be frustrating for parents who spend significant time preparing toddler foods or believe that their children should clean their plates at each meal. These are unrealistic expectations for toddlers. Parents and caregivers must lower their expectations, understanding that toddlers eat less and prefer predictable eating routines to the potentially adventurous choices of adults.
Food Choices
Just like adults, toddlers should "eat the rainbow," focusing on consuming a colorful variety of nutritious foods. Parents should offer four servings of vegetables and fruits per day. Whole grains should also get four servings a day, followed by 16 to 24 oz. of low-fat dairy and two servings of lean protein, which can include eggs, meat or tofu.
Breakfast possibilities include oatmeal, whole grain toast with peanut butter, or yogurt mixed with granola. Lean turkey and cheese rolled in a tortilla or wrap or peanut butter and jelly are great options for lunch. Cut sandwiches into toddler-sized pieces: self-feeding is important for toddlers to master. Keep dinners simple. Many toddlers eat less as the day progresses. Try setting out a plate of diced chicken, cheese cubes, and whole grain crackers. Kids can assemble little "appetizers" for themselves. Provide a fruit or vegetable with each meal, and offer fruits and veggies as snacks. Most kids appreciate the crunch and sweetness of carrot sticks. Some kids will eat sliced peppers or chopped broccoli with a tasty dip. Grapes are a perennial favorite, as is applesauce. Apple slices with peanut butter are another terrific choice, as is "Ants on a Log," a celery stalk slathered with peanut butter and topped with raisin "ants." A fruit and yogurt smoothie is a great way to encourage toddlers to enjoy fruit and dairy, and it is perfect in a sippy cup.
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