2½ TO 3 YEARS

I am a toddler.

I learn when WE EAT TOGETHER.

Family meals help me grow in many ways. I learn language skills, social skills, and I eat better when we eat together. Let’s eat family meals together as often as possible.

Here are some ways to make family meals relaxing and enjoyable:

Teach me how to behave at the table.

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

Breakfast

¼ cup chopped peaches
½ cup low-fat milk
1 slice, cut up whole grain french toast

Lunch

¼ cup chopped blueberries
½ cup cooked, chopped carrots
¼ quesadilla
with cheese
2 tablespoons baked, chopped chicken
½ cup water

Snacks

½ cup dry cereal
with ½ cup low-fat milk
¼ cup crushed pineapple
with ½ cup low-fat yogurt
 ½ cup sliced bell pepper
water between meals and snacks

Dinner

1 medium edge, cut up melon
½ cup cooked, cut up zucchini
½ cup low-fat milk
½ cup cooked brown rice
¼ cup cooked black beans

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, 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!

Keep me safe and healthy.

Keep harmful things out of my reach such as hot pots and pans, batteries, medicines, detergents, and anything I could choke on.

Take me to the dentist to get my teeth checked. Help me brush my teeth at least twice a day with a small, soft toothbrush and smear of toothpaste. Teach me how to spit out the toothpaste.

We need to wash our hands often. Teach me how to wash my hands with warm water and soap. I need to wash them for at least 20 seconds.

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

Side-Lying

Side-Lying Hold

  1. For the right breast, lie on your right side with your baby facing you.
  2. Pull your baby close. Your baby’s mouth should be level with your nipple.
  3. In this position, you can cradle your baby’s back with your left arm and support yourself with your right arm and/or pillows.
  4. Keep loose clothing and bedding away from your baby.
  5. Reverse for the left breast.

This hold is useful when:

cross-cradle

Cross-Cradle Hold

  1. For the right breast, use your left arm to hold your baby’s head at your right breast and baby’s body toward your left side. A pillow across your lap can help support your left arm.
  2. Gently place your left hand behind your baby’s ears and neck, with your thumb and index finger behind each ear and your palm between baby’s shoulder blades. Turn your baby’s body toward yours so your tummies are touching.
  3. Hold your breast as if you are squeezing a sandwich. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  4. As your baby’s mouth opens, push gently with your left palm on baby’s head to help them latch on. Make sure you keep your fingers out of the way.
  5. Reverse for the left breast.

This hold is useful when:

Football

Clutch or “Football” Hold

  1. For the right breast, hold your baby level, facing up, at your right side.
  2. Put your baby’s head near your right nipple and support their back and legs under your right arm.
  3. Hold the base of your baby’s head with your right palm. A pillow underneath your right arm can help support your baby’s weight.
  4. To protect your back, avoid leaning down to your baby. Bring baby to you instead.
  5. Reverse for the left breast.

This hold is useful when:

CRADLE hold

Cradle Hold

  1. For the right breast, cradle your baby with your right arm. Your baby will be on their left side across your lap, facing you at nipple level.
  2. Your baby’s head will rest on your right forearm with your baby’s back along your inner arm and palm.
  3. Turn your baby’s tummy toward your tummy. Your left hand is free to support your breast, if needed. Pillows can help support your arm and elbow.
  4. To protect your back, avoid leaning down to your baby. Instead, bring your baby to you.
  5. Reverse for the left breast.

This hold is useful when:

laid-back

Laid-Back Hold

  1. Lean back on a pillow with your baby’s tummy touching yours and their head at breast level. Some moms find that sitting up nearly straight works well. Others prefer to lean back and lie almost flat.
  2. You can place your baby’s cheek near your breast, or you may want to use one hand to hold your breast near your baby. It’s up to you and what you think feels best.
  3. Your baby will naturally find your nipple, latch, and begin to suckle.

This hold is useful when: