Young children expend a lot of energy, but cannot eat large quantities of food at once. Three good meals a day are important, but healthy snacking is also necessary. In general, I recommend staying away from refined white flours/pastas/breads, sugary foods and fried foods. These offer little nutritional value and do not provide your busy little toddler with the slow release of energy that comes from whole grains and other healthy foods.
Each day, your two year old should be eating 3 to 4 servings of fruit and vegetables, 3 to 4 servings of carbohydrates, 3 servings of dairy products and at least one serving of protein. Use snack time to feed them what they may have missed in meal, like if they didn’t want protein at lunch, offer cheese on crackers for a snack. I never allow snacking an hour before a meal, because it can spoil their appetites, but snacks at the right time offer a great opportunity for fruits, dried fruits, seeds and nuts.
Also remember to stay away from sweets as much as possible. They often offer your child little nutritional value – and in excess over time can create serious health problems. It is best not to have dessert every day and certainly not after every lunch and dinner. If you do, your child will develop a habit and an expectation for sugar.
At this age, your child is feeling independent, too, and may decide he or she doesn’t like or just won’t eat something. Don’t make mealtimes a battle. Offer something else. As long as a toddler eats well over a day and over the week, they will be fine. And remember that hunger may become erratic now. Sometimes they may not be very hungry, whereas when they head for a growth spurt, they seem to eat continuously day after day.
Tags: Toddler food
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