Young children need the same variety of nutrient-rich foods as older kids and adults, just in smaller quantities. Feeding children becomes less frustrating and less complicated when adults know what kids need to grow well and be healthy.
Defining a Young Child's Serving Size
An appropriate serving size for children 2 to 3 years of age is about one-half an adult serving. This rule of thumb is based on serving sizes recommended by MyPlate, not portions served in many restaurants. The recommendations are a general guideline based on age and activity level. So a serving of bread for a 2- to 3-year-old would be half of a slice.
Foods Young Children Need
Most 2- to 3-year-old children need to consume about 1,000 to 1,400 calories per day. Here's how to distribute those calories in a healthy eating plan:
- Grain Group: About 3 to 5 ounces of grains per day, preferably half of them whole grains. For example, that is one or two slices of bread plus one ounce ready-to-eat cereal and 1 cup cooked rice or pasta.
- Vegetable Group: 1 to 1½ cups raw or cooked vegetables per day. Like adults, young kids need variety of vegetables and include dark green, red and orange ones: mashed sweet potatoes, broccoli with low-fat dip or tomato sauce for pasta.
- Fruit Group: 1 to 1½ cups fresh, frozen, canned, or dried fruits per day. Limit 100% fruit juice to 4 to 6 ounces per day. Emphasize whole fruits rather than juice. Kids love melon balls, mandarin oranges (fresh or canned in juice) and frozen berries.
- Milk Group: 2 to 2½ cups per day. Whole milk is recommended for children younger than 2. Older children can have lower-fat, calcium-rich choices such as fat-free or low-fat milk and soy milk, yogurt and cheese.
- Protein Group: 2 to 4 ounces total per day. Mix up protein foods with lean meats, poultry, seafood, eggs, soy products, cooked beans (black, pinto, kidney), unsalted nuts and nut butters.
For more information about eating plans and serving sizes for preschoolers, visit MyPlate.gov.
What to Do About Snacks, Sweet Drinks and Desserts
Plan two to three small snacks at set times during the day to refuel small, active bodies. Choose foods from the MyPlate food groups. Make small servings of sweet drinks and desserts "sometimes" foods and limit added sugars, saturated fats and sodium in meals and snacks.