Is your child’s stomach as big as yours? Children are much smaller than adults so it is important to remember that we should feed them smaller portions as well as more frequent meals than those of adults since a smaller stomach will fill up faster. An appropriate serving size for a toddler is going to be about ¼ to ½ of an adult serving as recommended by MyPlate.
Another way to quickly estimate serving sizes for children is 1 tablespoon (TB) per year. For example, a 2-year-old would be served 2 tablespoons of fruits or vegetables, and a 4-year-old would get 4 tablespoons or ¼ cup.
Food Group
Suggested Servings Per Day
Example: Foods in this Group
One Serving
(1-2 years)
One Serving
(3-6 years)
Fruits
2-3
Cooked or canned fruit
Fresh fruit
Dried fruit
Fruit juice
1/4 cup
1/2 medium
1/4 cup
2-4 ounces (1/2 cup)
1/4 to 1/2 cup
1/2 to 1 medium
1/4 to 1/2 cup
4 ounces (1/2 cup)
Vegetables
2-3
Raw or cooked vegetables
1 tablespoon per each year of age
1/2 to 1 cup cooked or raw (2 cups of leafy green vegetables)
Grains
3-5 ounces
(1.5-3 ounces should be whole grains)
Bread
Cooked cereal, rice, pasta
Dry cereal
Crackers
1/4 to 1/2 slice
1/4 to 1/2 cup
1/4 to 1/3 cup
1-2 each
1/2 to 1 slice
1/3 to 1/2 cup
1/3 to 1/2 cup
2-4 each
Milk/Dairy
2-3 cups
Milk or dairy alternative
Cheese
Yogurt
1/2 cup
1/2-ounce
1/3 cup
1/2 to 3/4 cup
1/2 to 1 ounce
1/2 cup
Protein
(lean meat/beans)
2-4 ounces
Lean meat, fish, poultry, tofu
Egg
Peanut butter
Cooked dried beans, peas, lentils
1 ounce or 2 TB (ground meat)
1 egg
1 TB
1/4 cup
1 to 2 ounces
1-2 eggs
1-2 TB
1/3 to 1/2 cup
Toddler Drink Choices Matter Too!
Did you know that- water and milk are all the drinks that your child needs!
Plain water is a super healthy choice as its good for your child’s joints, bones, and teeth; helps the blood circulate; can help maintain a healthy weight; and may improve mood, memory, and attention in your child. To help encourage your child to choose water more often, infuse their water with fresh fruit or mint for some added flavor!
2% or whole milk is recommended for children younger than 2 years of age to support normal growth and brain development. Fat-free and 1% milk, as well as low-fat yogurt and cheese are an appropriate choice for those older than 2 years of age to maintain healthy bones and teeth, without the added fat.
Drinks to Limit--It is important to limit sugar sweetened drinks for your child. This includes sports drinks, juice cocktails, sodas, lemonade, and sweetened water. Even 100% juice should be limited to no more than 4 ounces (1/2 cup) per day. These drinks discourage a habit of drinking plain water and can add extra calories to your child’s diet. These drinks can also leave your child less hungry for the nutritious foods that their body needs. Added sugar can lead to excess weight gain, dental cavities, diabetes, and other health conditions.
Alexis Tindall, MHA, RDN, LD, is the Program Manager for The Center for Healthy Weight and Nutrition at Nationwide Children’s Hospital. In addition to her Program Manager role, Alexis has continued to serve as a registered dietitian, within the medical and surgical weight management programs, for The Center for Healthy Weight and Nutrition. Alexis has been involved in several community efforts and serves on local and national committees devoted to efforts to improve the nutrition and health for the pediatric and adolescent populations.
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