Toddlers do best with 3 meals and 2–3 snacks a day, offered at roughly regular times. Small portions of the same foods the family eats work well, cut to a safe size. A toddler portion is about a quarter of an adult portion. Appetite swings from day to day are normal. Your job is to decide what, when and where food is offered; your toddler decides whether to eat and how much.
Key takeaways
- Build each meal from a protein, a grain or starch, and a fruit or vegetable, plus a familiar “safe” food.
- From 12 to 24 months, aim for about 16–24 oz (2–3 cups) of whole milk a day. More can crowd out iron-rich foods.
- Skip juice, or limit it to 4 oz a day of 100% juice. Water and milk are the best drinks.
- Until age 4, cut grapes, cherry tomatoes and hot dogs lengthwise into small pieces.
- Many toddlers need 10–15 tries before accepting a new food. Keep offering it without pressure.
How much do toddlers eat?
Growth slows after the first birthday, and so does appetite. Many toddlers eat one good meal a day and pick at the rest. That’s normal. Use these rough portion sizes for a 1–3-year-old, and let hunger guide seconds:
| Food group | A typical toddler portion |
|---|---|
| Grains | ¼–½ slice of bread, ¼ cup pasta or rice |
| Protein | 1–2 tablespoons of meat, fish, beans or lentils; ½ egg |
| Vegetables & fruit | 1–2 tablespoons per year of age |
| Dairy | ½ cup milk or yogurt; ½ oz cheese |
Breakfast ideas
- Oatmeal made with milk, topped with mashed banana and a swirl of thinned peanut butter
- Scrambled egg with soft toast strips and sliced strawberries
- Plain whole-milk yogurt with soft berries and iron-fortified cereal
- Mini pancakes made with banana and egg, served with soft pear slices
Lunch ideas
- Bean and cheese quesadilla in triangles, with avocado slices
- Pasta with lentil or meat sauce and steamed broccoli “trees”
- Hummus, soft pita strips, cucumber sticks with the skin peeled, and cheese cubes
- Leftover dinner: toddlers rarely mind eating the same thing twice
Dinner ideas
- Salmon flaked with the bones removed, rice, and soft-roasted carrots
- Chicken and vegetable stir-fry with soft noodles, cut short
- Turkey meatballs, mashed potato and peas, lightly smashed for younger toddlers
- Bean chili (mild) with grated cheese and a side of corn
Snack ideas
- Banana or ripe pear slices
- Whole-milk yogurt or cottage cheese
- Soft cheese and whole-grain crackers
- Hard-boiled egg quarters
- Steamed sweet potato or apple wedges
Offer snacks at a set time, at the table, rather than grazing all day. A toddler who arrives at dinner a little hungry eats better.
Choking hazards for children under 4
- Whole grapes, cherry tomatoes and berries larger than a fingernail: cut them lengthwise into quarters
- Hot dogs and sausages: cut lengthwise, then into small pieces
- Whole nuts, popcorn, hard candy and chewing gum: avoid them
- Raw carrots, celery and hard apple: cook them soft or grate them
- Thick spoonfuls of nut butter: spread thinly instead
Always seat your toddler upright to eat and stay with them during meals.
Picky eating: what helps
- Serve one familiar food at every meal, alongside anything new.
- Keep offering. Repeated, low-pressure exposure works. Bribes and “one more bite” usually backfire.
- Eat together. Toddlers copy what they see you eat.
- Let them help: washing vegetables, stirring or choosing between two options.
- Keep meals short, about 20–30 minutes, and screens off.
Talk to your pediatrician if your toddler is losing weight, eats very few foods (fewer than about 20), gags or vomits often, or if mealtimes are a constant struggle.
Frequently asked questions
Does my toddler still need formula?
Most toddlers don’t need formula or “toddler milk” after 12 months. Whole cow’s milk (or fortified soy milk), plus a varied diet, is enough. Breastfeeding can continue as long as you both want.
Is it okay if my toddler skips a meal?
Yes. Toddlers balance their intake over several days. Offer the next meal or snack as usual, without making up for it with extra milk or treats.
When can my toddler drink from an open cup?
From around 6 months, babies can practise with an open cup. By 12–18 months, most can manage one with spills. See our bottle to cup guide.
See also: baby-led weaning, introducing allergens and feeding schedule by month.
