Nutrition Month - Feeding Toddlers
Health & Safety

Nutrition Month - Feeding Toddlers

by Martha Scully

Toddlers can be extremely picky, and you might think if you can just get them to eat anything… anything at all… you’re doing okay.  However, these are the most important developmental years for your child – physically and mentally.  Your toddler needs good food in order to grow and develop at their full potential.  You will notice that your toddler is happiest when they are healthiest.

Depending on age, size, and activity level, your toddler should get approximately 1000 – 14000 calories/ day.  We’ve taken this food guide directly from KidsHealth for your reference ~

Food Group

Daily Amount for 2-Year-Olds

Daily Amount for 3-Year-Olds

Help With Servings


3 ounces, half from whole-grain sources

4-5 ounces, half from whole-grain sources

1 ounce equals: 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal.


1 cup

1½ cups

Use measuring cups to check amounts. Serve veggies that are soft, cut in small pieces, and well cooked to prevent choking.


1 cup

1-1½ cups

Use measuring cups to check amounts.


2 cups

2 cups

1 cup equals: 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese.

Meat & Beans

2 ounces

3-4 ounces

1 ounce equals: 1 ounce of meat, poultry or fish, ¼ cup cooked dry beans, or 1 egg.


Try one (or all) of these healthy meals just the right portion size for a toddler, and let us know what your picky eaters thought!  We'll keep adding meal suggestions to our Fun Food Pinterest board, so you can find it all in one spot!

1. chicken + cheese quesadilla, mushrooms, cherry tomatoes, avocado
2. multi-grain toast with red pepper hummus, cheddar cheese, grapes, peaches
3. turkey hot dog, Annie’s macaroni + cheese, apples, peas
4. enchilada casserole with ground turkey + corn + beans, watermelon, cantaloupe

See some helpful tips for the major pickies in your house at

For more on Health & Safety:


About the Author
Martha Scully
Martha is the founder of Martha has been featured as a Child Care Expert in hundreds of publications across Canada including The Globe and Mail, CBC, Today's Parent and The National Post, She lives in British Columbia with her husband and two daughters.