How much food should I be offering my toddler
It’s normal for toddlers' appetites to vary - some days they may eat most of their meals, other days it may feel like they have only had a few bites. You can’t control how much they eat but you can ensure you’re offering enough nutritionally dense food. Here’s how much of each food group toddlers need each day
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 Serving Sizes
Let's explore the recommended servings sizes:
Veggies & Legumes/Beans:
1 - 2 years: 2-3 serves
2-3 years: 2 ½ serves
4-8 years: 4 ½ serves
A serving of veggies looks like this:
- 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:
1 - 2 years: ½
2-3 years: 1
4-8 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)
Grains
1 - 2 years: 4 serves
2-3 years: 4 serves
4-8 years: 4 serves
1 serve of grains looks like:
- 1 slice bread
- ½ cup cooked rice, pasta, noodles, quinoa, barley etc
- ½ cup cooked porridge
- 3 crispbreads
Meat, poultry, fish, eggs, nuts, seeds, legumes/beans
1 - 2 years: 1 serve
2-3 years: 1 serve
4-8 years: 1 ½ serves
1 serve of meat, poultry, fish and alternatives looks like:
- 65g cooked red meat
- 80g cooked chicken
- 100g cooked fish
- 2 large eggs
- 1 cup cooked legumes/beans
Milk, yoghurt, cheese and alternatives
1 - 2 years: 1 ½ serves
2-3 years: 1 ½ serves
4-8 years: Boys: 2 serves, Girls: 1 ½ serves
1 serve of dairy products and alternatives looks like:
- 1 cup milk
- 2 slices (40g) cheese
- ¾ cup yoghurt
- 1 cup (250ml) milk
Note on the “serving sizes”
Just because "1 serving" is recommended for a food group doesn’t mean it has to come from a single food. It can be spread across multiple foods throughout the day. For example, toddlers (1–2 years) need 1 serving of meat, poultry, fish, or alternatives daily. Instead of expecting your toddler to eat 65g of red meat in one sitting, you can meet this requirement by offering 20g of meat, 1 egg, and ¼ cup of legumes throughout the day.
How many Meals should a toddler eat per 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 an example of what a day of eating might look like for a toddler offering a variety of veggies, fruit, grains, protein, healthy fats and dairy.
Brekkie
- Porridge - oats, pear/apple, chia seeds, milk
Snack
- Sliced grapes, cucumber & cheese
Lunch
- Egg and spinach omelettes
- Avocado rolled in hemp seeds
- Berries
Snack
- Yoghurt sprinkled with a nut meal
- Banana
Dinner
- Lentil and beef spag bowl (with carrots and zucchini in the bolognese)
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 Eating
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!