How much should your toddler eat?

Many parents of toddlers worry that their child seems to barely eat – picking at a chicken nugget here, nibbling on a few crackers there. Your toddler may actually eat less than they did as a baby, and that's perfectly normal at this stage.

Your baby's growth is fast and furious in their first year, so they're eating plenty to keep up with their body's needs. But at 1 and 2 years old, your toddler's growth slows down, and their diet will likely reflect that.

If you wonder whether your child is getting enough calories, follow this guideline: The American Academy of Pediatrics recommends that children get about 40 calories a day for every inch of height. Most toddlers from 12 to 23 months need anywhere from 700 to 1,000 calories per day.

Use this guide to find out what and how much to feed your toddler. Don't worry if your child eats more or less than the amounts suggested – they're meant as general guidelines. But if you're ever concerned about your child's eating habits or nutrition, don't hesitate to talk to their doctor.

(And here's our article on what to feed children younger than 12 months.)

How much should a 1- and 2-year-old eat?

On average, your toddler will eat three meals and anywhere from one to three snacks each day. Don't worry about how much your toddler eats at each sitting – it'll even out throughout the day.

Toddler serving sizes are usually a quarter to half of an adult serving size. A typical toddler-sized meal might look like an ounce of meat or 2 to 3 tablespoons of another protein (like eggs or beans); 1 to 2 tablespoons of vegetables; 1 to 2 tablespoons of fruit; and 1 to 2 tablespoons of a cooked grain like pasta or rice.

Here's a general idea of how much your toddler needs to eat over the course of a day (though, again, you don't need to worry if they eat more or less on a given day):

• Dairy: 2 cups of milk, 2 cups of yogurt, or 1 1/2 to 2 ounces of cheese
• Grains: 3 ounces of grains, at least half whole grains (1 ounce = one slice of bread, 1 cup of cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked oatmeal)
• Fruit: 1 cup of fruit (fresh, frozen, canned, or dried. Cut fresh fruits into small pieces.)
• Vegetables: 1 cup of veggies (a variety cut in small pieces and cooked well)
• Protein: 2 ounces of protein (1 ounce = one egg, 1 ounce of meat, tofu, poultry, or fish, 1/4 cup of cooked beans, 1 tablespoon of peanut butter)

Sample menu for a 1- and 2-year-old

Here's an example of what and how much your toddler might eat in a day.

Breakfast:

• 1/2 cup of iron-fortified cereal or one egg (hard-boiled and cut into chunks, or scrambled)
• 1/3 cup of fruit, like sliced strawberries, banana, or melon
• 1/4 slice of whole-wheat toast with 1 teaspoon of butter or jelly
• 1/2 cup of whole milk (or low-fat milk if your toddler is 2 years old)

Morning snack:

• 1/2 cup of yogurt with 1 to 2 tablespoons of diced fruit, like blueberries or peaches
• Or a slice of whole-grain toast or a whole-grain English muffin with 1 or 2 tablespoons of cream cheese or peanut butter
• 1/2 cup of water

Lunch:

• Half a sandwich: one slice of bread with 1 ounce (two to three slices) of deli meat, a slice of cheese, a veggie (like a tomato or avocado), and a smear of mayonnaise
• 1/4 cup of veggies, like steamed broccoli or green beans; roasted cauliflower or squash; or thinly sliced cucumber or carrots
• Water

Afternoon snack:

• 1 to 2 ounces of cheese
• A handful of whole-grain crackers or half a slice of bread
• 1/4 cup of fruit or veggies
• Water

Dinner:

• 2 to 3 ounces of meat or another protein, like tofu or beans
• 1/3 to 1/2 cup of cooked grains or cooked potato
• 2 to 4 tablespoons of a vegetable
• 1/2 cup of milk or water

What to feed a 1- and 2-year-old

Many toddlers are happy to eat what the rest of the family is having. Don't feel limited by this list – but to get things started, here are the broad categories of what your toddler can eat:

Dairy:

• Whole milk and yogurt (low-fat versions are recommended after age 2)
• Soft pasteurized cheese, cottage cheese, and cream cheese
• Hard cheeses as your toddler gets better at chewing

Protein:

• Eggs
• Beans
• Peanut butter (spread thinly to prevent choking) and other nut butters
• Meat, poultry, and fish (cut in small pieces)
• Tofu

Grains:

• Cereal (choose low-sugar, iron-fortified varieties)
• Whole wheat bread
• Pasta
• Rice

Fruit and vegetables:

• Canned fruit (in water or fruit juice, not syrup)
• Fresh fruit sliced into easy-to-chew pieces
• Frozen fruit blended into smoothies or thawed and used as a topping for yogurt
• Canned, fresh, and frozen vegetables, cut into bite-sized pieces and cooked well (roasted, steamed, boiled, sauteed, etc.)

Tips for feeding your toddler

Your toddler is likely ready and eager to feed themself a wide variety of foods. It's no doubt going to be messy, but it's all part of growing up.

Toddlers often have strong opinions about food. To avoid a power struggle, you may want to use the "division of responsibility" method: You decide which foods to serve, and your child decides what and how much food they're going to eat.

Here are some other things to keep in mind as you're feeding your toddler:

• Limit added sugars. Experts recommend limiting toddlers' added-sugar intake to no more than 10 percent of their total daily calories. Sugars creep into common foods toddlers love, from breakfast bars to mac and cheese to flavored drinks. Check the Nutrition Facts label on packaged foods, and try to steer clear of foods that list 1 gram or more of "Added Sugars."
• Choking is still a danger for 1- and 2-year-olds. Learn more about which foods pose a hazard.
• Keep breastfeeding, if you want. Experts recommend breastfeeding longer than a year if it's possible and practical for you and your baby. Extended breastfeeding has plenty of benefits, including nutrition. Research has foundOpens a new window that proteins and fats in breast milk increase after the first year, while carbohydrates decrease.

Learn more:

• 11 superfoods to boost your toddler's diet
• 10 tips to help your picky eater
• Vegan and vegetarian diets for toddlers
• Food allergies in babies and kids