Feeding Guide: 1-3 Years

What Can My 1-3 Year Old Eat and Drink?

Guess what? Your little one can join the family feast! At 1 year old, they can munch on almost everything you’re eating, as long as it’s safe and won’t cause choking. Plus, those adorable molars start popping in between 18-24 months, making chewing a breeze!

Here's the scoop on what they can enjoy:

Milk Magic: They can now have cow’s milk! Check out the section on cow’s milk for all the details.
Cup Skills: It’s time to say goodbye to the bottle and hello to the cup! For tips on weaning, see the section on Weaning: Formula-Fed Baby.
Breastfeeding Bonus: Keep on breastfeeding! It’s still packed with nutrients and offers fantastic protection from illnesses and long-term diseases. Plus, the longer mom breastfeeds, the more health benefits for her too! If your toddler is still nursing, about 3-5 feedings a day is totally normal. Breastfeeding is perfect for snacks and those cozy late-night or early-morning sessions.
Honey, Honey: They can now safely enjoy honey!
Spoon Adventures: Watch them master the art of using a spoon all by themselves.

Enjoy this exciting culinary journey with your little foodie!

Feeding Guide: 1-3 years old
Food Groups	Child-Size Serving Examples*	Servings Per Day
Grains Offer at least half the grains whole grain or fortified with iron and B-vitamins. (whole grain, whole wheat flour, whole oats, whole corn should be listed first in the ingredient list.) These foods will give your child energy needed for growth and development and are a good source of fiber.	½ or 1 oz serving ½ slice bread = ½ oz ½ muffin, bagel, biscuit (small) = 1 oz ½ hot dog or hamburger buns = 1 oz ½ cup ready-to-eat cereal = ½ oz ¼ cup cooked cereal = ½ oz ¼ cup pasta or rice = ½ oz 2-3 whole wheat crackers = ½ oz 3-4 square or round crackers (not whole wheat) = ½ oz 6-inch tortilla = 1 oz	2 ½ – 5 oz. per day
Vegetables Vegetables provide your child with a good source of vitamin A every day. These foods will help your child develop good eyesight and keep skin and hair healthy. Vary the types of vegetables throughout the week.	¼ cup serving ¼ cup cooked, raw, whole, 100% juice	1-1 ½ cup per day
Fruits Fruits provide your child with a good source of vitamin C every day. These foods will help your child’s body absorb iron and help prevent infections. Focus on whole fruits more often than other types.	¼ cup serving ¼ piece soft fruit ⅓ cup canned, drained = ⅓ cup 3 oz 100% juice = ⅓ cup	1-1 ½ cup per day
Protein *These foods are a good source of protein and iron. Protein helps build and repair body tissues like skin, bone, hair, blood, and muscle. Iron rich foods help your child have healthy, strong blood.*	1 oz serving 2 Tbsp lean meat, poultry, fish = 1 oz 1 Egg = 1 oz ¼ cup cooked dry beans = 1 oz 1 Tbsp peanut butter = 1 oz *apply peanut butter thinly to reduce choking risk	2-4 oz. per day
Dairy *Dairy foods keep bones and teeth strong.*	½ cup serving ½ cup whole milk = ½ cup (4 oz) ½ cup yogurt = ½ cup (4 oz) 1 ½ oz natural cheese (9-volt battery size) = 1 cup milk 1 slice cheese = ½ cup (4 oz) ½ cup cottage cheese = ¼ cup milk (2 oz)	2-2 ½ cups per day
Water	Toddlers should be offered water throughout the day. Water intake will vary as milk intake decreases. 1-3 year olds should consume 1.3 Liters (L) of total water per day. This includes about 3.75 cups (0.9 L) as total beverages, including drinking water.
Sources: • Nutrition Care Manual: Suggested Portion Sizes for Toddlers. • Grains group recommendation came from a combination of DGA’s 12-23 months and Nutrition Care Manual Suggested Portions for Toddlers. • https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/kids-and-portion-control

Cup Use

It's time to say goodbye to the bottle and hello to the cup when your child turns 1! Here’s why and how to make the transition fun and easy:

Tooth Saver: Switching to a cup helps prevent baby bottle tooth decay caused by the natural sugars in milk, formula, fruit juice, and other sweet drinks. Remember, carrying a sippy cup around all day can also lead to tooth decay.
Embrace the Mess: Expect some spills and messes as your little one learns to use a cup. It’s all part of the fun!
Milk and Juice Rules: Always serve cow’s milk and juice in a cup.

Appetite

After the first birthday, your child's growth and appetite might slow down. Here’s what to keep in mind:

Parent and Child Team: Parents know what’s best to offer, and children know how much they need to eat. Explore Tips for Caregivers to make mealtime smooth.
Small Stomachs: Toddlers have tiny tummies, about the size of their fist, so they need three meals and 2-3 nutritious snacks each day.
Right Portions: Remember, serving sizes for a 1-year-old are much smaller than for adults.

Cow’s Milk

Switching to cow’s milk is a big step! Here’s what you need to know:

Timing is Key: Don’t start cow’s milk before 12 months. At age 1, switch to whole milk.
Mix and Match: If breastfeeding, you can offer a mix of breast milk and whole milk throughout the day.
Daily Intake: 1 to 2-year-olds should have about 16 oz. of milk daily, including breast milk.
Cup Only: Offer cow’s milk in a cup, not a bottle, to make weaning easier.
Whole Milk Until 2: Keep your child on whole milk until age 2 to ensure they get essential nutrients for brain and body development. After 24 months, switch to low-fat or skim milk.

Juice

Juice is tasty but can be tricky. Here’s how to handle it:

Limit and Dilute: For kids over 12 months, limit juice to half a cup (4 ounces) a day and always offer 100% juice. Mixing it with water is a good idea!
Whole Fruit Wins: Whole fruits are better than juice since they provide fiber and more nutrition.
Keep It Simple: Avoid juice drinks with added ingredients like high fructose corn syrup, sugar, and sucrose. Stick to 100% juice.

Steer clear of sweetened drinks for kids 5 and under, including flavored milks, toddler formulas, plant-based milks (unless there's a milk allergy), caffeinated drinks, and sugar-sweetened beverages. These drinks add extra sugars without any nutritional benefits.

Meat

Many toddlers aren’t big fans of meat. Try these tips:

Make it Fun: Offer ground meat, moistened with juice, cut into tiny pieces, or mixed with other foods.
Iron Boosters: If meat isn’t a hit, try iron-rich alternatives like well-cooked beans, prune juice, iron-fortified cereal, green peas, tofu, enriched grains, and green leafy veggies. Pair these with vitamin C-rich foods like oranges or tomatoes to help with iron absorption.

Fish

Fish is fantastic for growth and development. Here’s how to serve it:

Nutrient-Rich: Fish provides protein, healthy omega-3 fats, vitamins B12 and D, iron, selenium, zinc, and iodine.
Serving Sizes: Serve fish 1-2 times a week. For ages 2-3, a serving is about 1 ounce.
Smart Choices: Choose nutritious fish with lower mercury levels.

Snacks

Snacks are crucial for your child’s nutrition. Here’s how to make them healthy and fun:

Plan Ahead: Schedule snacks around daily events and offer them at least 2 hours before meals so your child is hungry at mealtime. Serve water between meals to quench thirst.
Healthy Options: Choose a variety of nutritious foods from all food groups. Avoid chips, fries, pastries, candies, sweetened cereals, high sodium lunch meats, and sweetened drinks.
Fun and Variety: Offer small amounts of different foods and make them interesting with bright colors and fun shapes.

Healthy Snack Ideas

Fruits: Fresh, frozen, canned, or dried fruit like bananas, peaches, oranges, berries, avocados, and unsweetened applesauce.
Vegetables: Soft, cooked veggies, 100% tomato or vegetable juice.
Dairy: Plain yogurt, cottage cheese, cheese cubes, string cheese.
Protein: Hard-boiled eggs, tuna chunks, Greek yogurt.
Grains: Whole grain crackers, cereal, bread, tortillas.

See Picky Eating if your child is having a hard time trying and liking new foods.

Sources: CDC, Healthy Eating Research, USDA Infant Nutrition and Feeding – A Guide for Use in WIC