2 TO 2½ YEARS

I feel proud when I get to choose.

I need your help to LEARN TO MAKE CHOICES.

WHAT

  • I can eat what everyone else eats. You don’t need to make something special for me.
  • Let me decide what I will eat from the foods you offer.
HOW
  • Give me a choice when possible. Ask me, “do you want peas or carrots with dinner?” or “Would you like red or green apple slices?”.
  • Offer me a variety of foods, even ones you don’t like. Let me try them to learn if I like them.
  • If I don’t like a new food right away, that’s okay! Offer it again at another time. It might take 10 or more times before I decide to try it.
WHEN
  • My routine is important. Let’s try to eat at the same times every day.
  • If I don’t want to eat at a meal or snack, tell me I will have another chance to eat at the next meal or snack time.
  • Remember, I only need water between meals and snacks.
WHERE
  • I learn by watching you. Sit and eat the same foods that you offer to me.
  • Teach me I am part of the family. I can help by wiping off the table and tearing lettuce or greens for salad.
I am learning how to do more, like feeding myself and cleaning up my toys.
I love when you tell me you are proud.

Here are some examples of what meal and snack portion sizes might look like on my plate.

Breakfast

¼ cup diced raspberries
½ cup low-fat yogurt
breakfast
½ slice, cut up whole grain french toast
½ cup water

Lunch

¼ cup diced kiwi
½ cup cooked, mashed sweet potato
1 slice whole grain bread
with 1 tablespoon peanut butter spread thin
½ cup low-fat milk

Snacks

Top-down view of food ingredients including dry cereal rings, blueberries, shredded cheese, diced carrots, and a glass of water on a white background
½ cup dry cereal
½ cup cooked, chopped carrots
½ cup chopped blueberries
½ cup shredded cheese
water between meals and snacks

Dinner

½ cup cooked, chopped green beans
½ cup low-fat milk
½ cup cooked, diced tomatoes
with ½ cup cooked whole grain pasta
with 2 tablespoons baked, chopped chicken

Daily Suggested Food Group Amounts

FRUITS

2 servings a day 
1 serving = ½ cup
(1 cup total)

Cooked or soft, raw fruit.

Mashed, sliced, or chopped.

Offer a variety: red, yellow, orange, blue, and green.

VEGETABLES

3 servings a day 
1 serving = ½ cup
(1½ cups total)

Raw or cooked, mashed, sliced, or chopped veggies.

Offer a variety: dark green, orange, red, yellow, and purple.

GRAINS

6 servings a day
1 serving = ½ ounce
(3 ounces total)

Whole grain bread, tortillas, rice, or noodles.

Dry or cooked cereal.

PROTEINS

2 servings a day
1 serving = 1 ounce
(2 ounces total)

Cooked, chopped meat, poultry, or fish.

Eggs.

Cooked beans, peas, or tofu.

Peanut butter.

DAIRY

4 servings a day
1 serving = ½ cup
(2 cups total)

Low-fat milk.

Yogurt.

Cheese.

Look what I can do!

  • I can feed myself with a spoon or a fork. I still use my fingers so help me wash my hands before I eat.
  • I can run, jump, and climb. Let’s be active together!
  • I learn new words from you. Teach me the names and colors of foods and other objects. I still love it when you read to me.

Keep me safe and healthy.

Now that I am 2 years old, it’s time for me to switch to low-fat milk, cheese, and yogurt.

I’m still learning to chew food properly. Please DON’T give me foods I could choke on like whole nuts, whole grapes, seeds, hot dogs, or hard candies, and sit with me while I eat.

Help me brush my teeth at least twice a day with a small, soft toothbrush and smear of toothpaste.

Be with me during screen time and interact with me. Remember, to schedule plenty of non-screen time into my day.