Understanding Toddler Portion Sizes, Food Groups, and Ensuring Your Picky Eater Eats Enough
We get it; there's a lot of noise out there when it comes to feeding your toddler. And let's face it, they will only sometimes gobble up everything you offer them. So, how much is enough to ensure they get the nutrition they need? We're here to simplify the feeding journey for you.
What should a Toddler be Eating?
To meet their nutritional needs, toddlers should be enjoying a variety of foods from five essential food groups recommended by the Australian Dietary Guidelines:
- Veggies & Legumes/Beans: These are important for fibre, vitamins, and minerals!
- Fruit: Fruits are a great source of carbs, vitamins, and minerals. Chances are your toddler loves fruit!
- Grains/Cereals: Whole grains are essential for energy and growth and comprise a substantial part of your toddler's diet.
- Lean Meats and Alternatives: These provide essential protein and iron.
- Milk, Yoghurt, Cheese, and/or Alternatives: Dairy is a significant source of calcium.
Toddler Portion Sizes
Now that we know what to include in your toddler's diet, let's explore the recommended servings and portion sizes:
Veggies & Legumes/Beans:
2-3 years: 2 ½ serves
4-5 years: 4 ½ serves
So, what is a serve?
- ½ cup cooked green or orange veggies (e.g., broccoli, carrots, or pumpkin)
- ½ cup cooked, dried, or canned beans, peas, or lentils*
- 1 cup leafy greens or raw salad veggies
- ½ cup sweet corn
- ½ medium potato or sweet potato
- 1 medium tomato
Fruit:
2-3 years: 1
4-5 years: 1 ½
A serving of fruit looks like this:
- 1 medium apple, banana, orange, or pear
- 2 small apricots, kiwi fruits, or plums
- 1 cup diced or canned fruit (with no added sugar)
How many Meals should a toddler eat per day?
Now that we know what they should eat let's talk about how many meals a toddler should have each day. Toddlers are notorious for their love of snacks. To keep them well-fed, offering three small meals and two snacks each day is best. Here's how to structure it:
Breakfast:
Start the day with a balanced breakfast. A small serving of cereal with milk, a slice of whole-grain toast with a spread of peanut butter, and a side of sliced fruit can kickstart your toddler's energy levels.
Is My Picky Toddler Eating Enough?
It's common for toddlers to eat sporadically. They'll decide how much they want to eat, and it may not always align with your expectations. The key is to offer a variety of foods from these groups daily. Toddlers are pretty good at understanding their hunger cues, so don't stress, Mummas! They're likely getting everything they need. If you're concerned about growth and health, reach out to your GP or maternal child healthcare nurse for guidance.
How to Handle Fussy Toddlers
We know dealing with a fussy eater can be challenging. Here are ten tips to make mealtime less stressful:
- Keep mealtime relaxed and enjoyable.
- Offer a variety of foods, even if they've been rejected before.
- Be a role model; show them how delicious healthy foods can be.
- Avoid food battles – let them decide how much they eat.
- Allow them to explore and play with food.
- Involve them in meal preparation.
- Make mealtimes a family affair.
- Include a safe food, you know they will eat with a new food.
- Don't overload their plate; it can be overwhelming, and they can always ask for more.
- Be patient; tastes can change over time.
Consult a healthcare professional if you have concerns about their health or growth.
Remember, Mummas, Dads, and Caregivers, you're doing an amazing job navigating this picky eating phase. Keep offering love, patience, and a balanced diet – your toddler will thrive!
