Your toddler may have started eating a variety of foods at the age of two. However, how much food should a 2-year-old eat?ParentsAlso, know how the eating schedule of toddlers at this age is.
The portion sizes here also include an idea of how many calories a toddler should eat each day to help them grow and develop?
Here are some things you need to knowParentspay attention to every time you prepare your little one’s daily meals. Check it out!
Food Portions for 2 Year Old Children
The American Academy of Pediatrics (AAP) recommends that toddlers eat about 40 calories per inch of height. So, depending on your child’s age, size, and activity level, that can range between 1,000 and 1,400 calories per day. Fat should account for less than 30% of your toddler’s daily calories .
This total calorie intake is broken down overall, usually into three meals, with two to three snacks in between.
In general, this is what you should doParentsgive your child every day:
- 3/4-1 cup fruits and vegetables
- ¼ cup whole grains
- 3 tablespoons protein
- 700 mg calcium (milk)
Feeding Rules between Main Meals and Snacks
Starting at age 2, your child should have 3 main meals a day and 2-3 snacks each day, spaced 2-3 hours apart.
In this regard, the Medicinet page also explains that if you are still breastfeeding your toddler , you can try breastfeeding him right after this meal time slot.
What Foods Should a 2 Year Old Eat?
At 2 years old, children already have strong choices about what foods they want to eat. It is normal for 2-year-olds to be picky eaters . So, let your child decide what to eat, while you provide balance, boundaries, and encouragement to make healthy choices.
The best thing you can do is continue to offer nutritious food choices, choose and prepare food together, and model healthy eating behaviors for your child. Offer them a variety of foods across the following food groups:
- Vegetables (cut into small pieces and cooked until done)
- Fruit (fresh sliced or canned)
- Dried fruit, soaked until soft to prevent choking (apples, apricots, pears, dates, papaya, bananas)
- Protein (eggs, nuts, thinly spread peanut butter, small pieces of meat, poultry, boneless fish or tofu)
- Iron-fortified cereals (oats, barley, wheat, mixed cereals)
- Other grains (whole wheat bread and crackers, bagel slices, ready-to-eat cereals, pasta, rice)
- Low-fat milk and other dairy products (cubed or grated cheese, low-fat yogurt, cottage cheese, pudding)
- Carbohydrates (Rice, bread, cereal, potatoes)
What Foods Are Rich in Nutrients?
Doctors recommend that 2-year-olds get the nutrients they need from their food. Foods rich in essential vitamins and minerals include:
- Vitamin B12: Dairy and egg products, fortified soy beverages, cereals, and meat substitutes.
- Vitamin D: Breastfed babies should still receive additional cow’s milk or soy milk.
- Calcium: Calcium-fortified foods and drinks such as milk
- Zinc: Nuts, zinc-rich cereals, milk, and whole grains.
- Iron: Cereals containing iron
- Vitamin C: Oranges, tomatoes, and strawberries (vitamin C also helps with iron absorption)
- Protein: Yogurt, eggs, nuts, cereals, and soy milk
- Fiber: Whole-grain breads, cereals and pastas high in fiber, and high-fat plant foods, such as sunflower seed butter and avocados.
If you are not sure that your child is eating enough each day, orParentsStill unsure whether their calorie intake is sufficient or not compared to the standard and recommended amount, some nutritionists and pediatricians recommend parents to keep a food journal of everything their child eats throughout the day. The data can then be reviewed with your pediatrician. This method can be used to determine whether your little one is consuming enough calories in their food.
Children’s Daily Meal Plan or Schedule
An example of a daily meal plan for toddlers recommended by pediatricians is as follows, as quoted by NewFolks.
- Breakfast – A glass of milk, half a cup of fresh fruit such as banana, berries, or melon, and a slice of toast with butter and a spread of jelly/honey (optional).
- Mid-Morning Snack (before lunch) – Cheese and crackers, fruit with yogurt dip, or apple slices and grapes.
- Lunch – a glass of milk, rice with slices of cheese, meat and chopped vegetables.
- Afternoon Snack – A glass of milk or juice/smoothie, one cup of diced fruit, cheese and snack crackers.
- Dinner – A glass of milk, a protein source can be eggs or meat, half a cup of rice, potatoes, or other starch, and a quarter cup of steamed vegetables.
- Evening snack – Before the child goes to bed,Parentscan give him a little snack. Make sure he is not too full. You can give him a banana or a glass of milk.
If your little one is underweight,Parentscan offer more frequent snacks throughout the day and motivate children to choose healthy foods, such as fruits and vegetables, cheese and yogurt, healthy snack foods, and protein snack sticks.Parentscan also add extra calories to their diet.
Invite your little one to complete the “food challenge” game, which is a game at the dining table where the mission is to finish the food on their plate.
But what if your little one is the opposite and shows signs of excessive weight gain or other weight-related issues? The first step —ParentsYou should always consult a pediatrician before deciding to reduce your little one’s food portions. They specialize in recognizing low or abnormal weight.
Here are some tips that canParentsdo if the child consumes too many calories per day, quoted NewFolks.
- Provide healthy snack options. For example, low-calorie popcorn, fresh fruits like oranges and strawberries, yogurt-based smoothies (not milk).
- Stick to a meal schedule and try not to deviate from it. Keep your child’s meal portions outside of the schedule.
- Encourage your child to do extra activities throughout the day such as walking, biking, racing around the yard, or even spending time on a trampoline. These types of activities can help children burn extra calories and energy.
You can help your toddler stay at a healthy weight and contribute to their growth by combining nutritious foods with physical activity.
If you have concerns about your little one’s development, talk to your pediatrician.
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Republished with permission from theAsianParent Indonesia
