Nutrition Guide for Toddlers

During the first year of life, babies get most of their nutrients from breast milk and formula. But after 12 months, toddlers need to get their nutrients from a variety of foods. Fruits, vegetables, beans, whole grains, and lean proteins (like chicken or fish) will now become an important part of your child’s diet.

It’s an exciting time! And toddlers are curious and like to try new tastes and textures. But as they leave bottles and baby food behind, their appetite may lesson. That’s because growth slows during the second year of life. Toddlers may want to eat less, focusing more on exploring the world around them. 

Here’s how to make sure they’re getting the nutrients they need.

How Much Does My Toddler Need to Eat?

Depending on their age, size, and activity level, toddlers need about 1,000–1,400 calories a day. Schedule three meals and two or three healthy snacks a day. But expect your toddler to sometimes eat less or skip meals. Kids should be allowed to respond to their own feelings of hunger and fullness.

Toddlers who are full may push food away, close their mouths or turn their heads away from food, use hand gestures, or make sounds to let you know they have had enough. Don't push food on a child who's not hungry.

What Portion Sizes Are Right for My Toddler?

The MyPlate food guide gives suggestions for what the average 2- and 3-year-old should eat per serving of things like fruits, vegetables, and other healthy foods. For kids between 12 and 24 months, the recommendations for 2-year-olds can serve as a guide. But remember that younger toddlers may not be eating as much, at first.

Refer to the chart below to get an idea of how much your child should be eating and what kinds of foods would satisfy the requirements. The chart is just a guide — so trust your own judgment and your little one’s hunger cues.

When a range of amounts is given, the higher amount applies to kids who are older, bigger, or more active and need more calories. Talk with your doctor about specifics for your child.

Toddler Portion Sizes

Should My Child Drink Milk?

Milk is an important part of a toddler's diet. It provides calcium and vitamin D to help build strong bones. Toddlers should have 700 milligrams of calcium and 600 IU (International Units) of vitamin D (which aids in calcium absorption) a day. This calcium need is met if kids get the recommended two servings of dairy foods every day. But those servings provide less than half of the necessary vitamin D, so doctors often recommend vitamin D supplements. Your doctor will let you know if your toddler needs a supplement.

In general, kids ages 12 to 24 months old should drink whole milk to help provide the dietary fats they need for normal growth and brain development. If overweight or obesity is a concern — or if there is a family history of obesity, high cholesterol, or heart disease — talk to your doctor to see if reduced-fat (2%) milk may be given. After age 2, most kids should switch to low-fat (1%) or nonfat milk. Your doctor can help you decide which kind of milk to serve your toddler.

What If My Toddler Doesn’t Like Milk, or Can’t Drink It?

Some kids may reject cow's milk at first because it doesn't taste like the familiar breast milk or formula. If your child is at least 12 months old and having this problem, mix whole milk with some formula or breast milk. Gradually adjust the mixture over time so it becomes 100% cow's milk.

Some kids don't like milk or cannot drink or eat dairy products. Explore other calcium sources, such as calcium-fortified soy beverages, calcium-fortified juices, fortified breads and cereals, cooked dried beans, and dark green vegetables like broccoli, bok choy, and kale.

How Much Iron Should My Child Get?

Toddlers should have 7 milligrams of iron each day. After 12 months of age, they're at risk for iron deficiency because they no longer drink iron-fortified formula, may not be eating iron-fortified infant cereal, or aren’t eating enough iron-rich foods to make up the difference.

Cow's milk is low in iron. Drinking a lot of cow's milk also can put a toddler at risk for iron deficiency. Toddlers who drink too much cow's milk may be less hungry and less likely to eat iron-rich foods. Milk decreases the absorption of iron and can irritate the lining of the intestine, causing small amounts of bleeding and the gradual loss of iron in poop. 

Iron deficiency can lead to iron-deficiency anemia (too few red blood cells in the body). It also can affect growth and may lead to learning and behavioral problems. 

What Iron-Rich Foods Can My Child Eat?

To help prevent iron deficiency:

• For toddlers 12 to 24 months old, limit milk intake to about 16 ounces a day (2 cups); for toddlers older than 24 months, limit milk intake to 16 to 24 ounces (2 to 3 cups) a day. 
• Serve more iron-rich foods (meat, poultry, fish, enriched grains, beans, tofu).
• When serving iron-rich meals, include foods that contain vitamin C (like tomatoes, broccoli, oranges, and strawberries), which improve the body's iron absorption.
• Continue serving iron-fortified cereal until your child is 18 to 24 months old.

Talk to your doctor if you're concerned that your child isn't eating a balanced diet. And never give your child a vitamin or mineral supplement without first discussing it with your doctor.