Balanced Diet Chart For Toddlers

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If your child gets tired easily or falls sick too often, it may indicate they are receiving inadequate nutrition. To help you keep track of their nutrition and provide them with the required nutrients in the right amounts, you could use a balanced diet chart for toddlers or a food pyramid (a nutrition tool).

A balanced diet should include foods from all the major food groups, including proteins, dairy, fruits, vegetables, and grains. Therefore, knowing your toddler’s nutritional requirements can help ensure their proper growth and development.

A global United Nations International Children’s Emergency Fund (UNICEF) report highlights that about one in two children aged below five experiences hidden hunger caused by deficiencies in vitamins and essential nutrients. Therefore, parents must provide adequate and appropriate amounts of each food type to help children stay healthy and active.

Read on to learn about following a balanced diet for toddlers, what nutrients are required for it, and its benefits.

In This Article

Key Pointers

The health of a toddler is directly dependent on their food habits, which is why a balanced diet is paramount for them.
A nutritious diet consisting of proteins, carbohydrates, fats, essential vitamins, and minerals should be provided to toddlers.
Foods that should be included in a toddler’s diet include whole grains, dairy, fruits, vegetables, lean proteins, and healthy fats.
A properly balanced diet, including a variety of healthy foods, should be planned to maintain a toddler’s health and positively influence their future dietary habits.

What Is A Balanced Diet For A Toddler?

A balanced diet is highly beneficial for the health and well-being of your toddlers. A balanced diet consists of proteins, minerals, vitamins, and carbohydrates in adequate amounts, and it meets the daily caloric needs of your toddler. Your toddler needs around 50% of calorie requirements from carbohydrates, 30% from fats, and 20% from proteins. As a parent, you need to ensure that your little one eats food from all the food groups that one cannot obtain from consuming unhealthy finger foods of a single type.

Did you know?

Toddlers need about 40 calories each day for every inch of height. However, the amount may vary based on the child’s build and activity (8).

Nutrients To Include In The Balanced Diet

Here, we list the major nutrients to include in the toddler balanced diet.

1. Carbohydrates

Toddlers need enough carbohydrates for energy.

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Toddlers need the right amounts of carbohydrates for enough energy. Including whole grain foods like bread, cereals, and pasta, in your toddler’s so that they get their daily dose of carbohydrates (1).

2. Proteins

Proteins are the quintessential nutrient for growth, muscle building and repair, and building antibodies. Include foods like fatty fish, dairy products, and eggs in your toddler’s diet.

Quick fact

Toddlers require 0.5g of protein per pound of body weight per day, which means roughly 13g of protein per day (9).

3. Calcium

Toddlers should eat calcium rich foods for strong bones.

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Calcium is extremely necessary for strong bones. Include calcium-rich foods, such as cheese, yogurt, cauliflower, broccoli, spinach, and collard green, in your toddler’s regular diet. Adding these calcium-rich foods will prevent the development of calcium deficiency in your toddlers (2).

4. Vitamins

Vitamins are quite necessary for the normal functioning of the body. In addition, vitamins are essential nutrient requirements that assist in overall child development, including boosting the immune system, promoting growth and development, and aiding the functioning of the cells and various organs. Vitamin A is necessary for good vision. Vitamin C acts as an immune booster and supports brain functioning. Vitamin D is necessary for effective calcium absorption. So include various vitamin-rich foods in your toddler’s diet to help him have good health (3).

5. Other nutrients

Include foods rich in iron to reduce nutritional deficiencies.

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Besides carbohydrates, calcium, proteins, and vitamins, your toddler needs the appropriate amounts of iron, amino acids, and omega-3 and omega-6 fatty acids to be healthy. Oily fish such as salmon, nuts, seeds, and poultry are some iron-rich foods for toddlers that can provide your toddler with high-quality protein and omega fatty acids (4).

Point to consider

Toddlers should drink 2 to 3 cups (480 to 720 milliliters) of cow’s milk each day as its excess can affect iron absorption and raise iron deficiency risk if the toddler isn’t eating a well-balanced diet (10).

Balanced Diet Chart For Toddlers

Here is a diet chart that displays essential foods for toddlers with the right serving size and amount of daily serving. Parents need to choose one or two foods from each food group for their toddlers.

Food Group	Foods Example	Serving Size	Daily Serve
Grains	Rice PastaBreadCerealRollsWheat BiscuitNoodles	1 cup ½ – 1 cup1 or 2 slices½ – 1 cup½ – 1 roll1½ cup	Four servings for toddlers
Fruits	Berries ApricotsDatesOrangesPeachesGrapesMangoesPineapplesBananasMelons	A quarter cup of dried fruits, 6-ounce fruit juice, ½ a cup of frozen raw fruits	Two servings for toddlers
Vegetables	Cooked veggies CauliflowerMedium potatoCarrot (sliced)SpinachBroccoliTomatoSalad	Half a cup cooked vegetables and one cup raw, leafy vegetables	Two servings for toddlers
Lean Proteins	Fish EggsDried beansLentilsPeasPeanut butter	1 medium filet Cooked beans ¾ cupCooked lentils ¾ cupCooked peas ¾ cup1 tablespoon	Half serving for toddlers
Dairy Products	Milk CheeseYogurtCustard	250 ml 40 gms200 gms250 ml	One serving for toddlers
Fats and Oils	Low-fat mayonnaise Soft margarineLight salad dressingVegetable oils	1 tablespoon1 tablespoon1 tablespoon1 tablespoon	One serving for toddlers

Handling Picky Eaters

As you continue introducing new foods to your toddler, it is normal for them to develop food preferences and be picky eaters. Here are some tips and strategies to handle your picky eaters and help establish good and healthy food habits that can last a lifetime (5).

Offer them a variety of foods with different textures, colors, and flavors.
Make their meals visually appealing.
Offer small portions.
Be a good role model.
Involve them in food preparation.
Be patient and keep trying; do not force.
Do not use any food as a reward or punishment.

Frequently Asked Questions

1. What do two-year-olds eat for breakfast?

Below is a sample breakfast menu prepared by the AAP, which you can use to prepare your toddler’s breakfast (6).

½ cup nonfat or low-fat milk
½ slice whole-wheat toast
½ cup iron-fortified cereal or one egg
½ teaspoon margarine or butter or one teaspoon jelly
1⁄3 cup fruit (for example, banana, cantaloupe, or strawberries)

2. What should a two-year-old eat for lunch?

A sample lunch menu for a two-year-old, according to the AAP, is as follows (6):

½ cup low-fat or nonfat milk
2–3 carrot sticks (cut up) or two tablespoons of other dark-yellow or dark-green vegetables
½ sandwich—one slice of whole-wheat bread, one ounce of meat, a slice of cheese, a veggie (avocado, lettuce, or tomato)
½ cup of berries or one small (½ ounce) low-fat oatmeal cookie

3. How many meals should a toddler eat daily?

A two-year-old toddler can have around three to four meals a day with an addition of around two snacks in between the meals (7).

4. What are some healthy snack options for toddlers?

Fresh fruits, vegetable sticks, popcorn, rice crackers, homemade biscuits and cookies, yogurt with dried fruits, boiled eggs, smoothies, and low-sugar or homemade granola and energy bars are some healthy snacks for toddlers.

A balanced diet, including balanced meals, nutritious drinks, and healthy snacks for toddlers helps promote growth and development by providing optimum nutrition. Therefore, it is important to follow the dietary guidelines and incorporate different foods into their diet. Provide toddlers with optimum carbohydrates for energy, proteins for growth and repair, calcium for strong bones, vitamins for good immunity, and various other nutrients for overall well-being. If you are not sure of the right foods and their ideal quantity, refer to the balanced diet chart for toddlers. Make sure to offer a variety of healthy snacks in different forms and flavors to keep toddlers interested and prevent fussy eating behaviors. Consult a pediatrician if you are further doubtful of your child’s nutrition.

Infographic: Ways To Make Toddlers Eat A Healthy And Balanced Diet

When babies become toddlers, they develop new eating skills and food habits. Often, they become erratic eaters, making it difficult for parents to make them consume a balanced diet. But they can be made to eat better. Scroll through this infographic to find tips to ensure your toddlers get a nutritious and balanced diet.

tips to get your toddler to eat a nutritious diet (infographic)

Illustration: Balanced Diet Chart For Toddlers – A Complete Guide

Balanced Diet Chart For Toddlers_illustration

Image: Stable Diffusion/MomJunction Design Team

References

MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.

Carbohydrates.
https://medlineplus.gov/ency/article/002469.htm
Calcium supplements.
https://medlineplus.gov/ency/article/007477.htm
Vitamins.
https://medlineplus.gov/ency/article/002399.htm
Iron in diet.
https://medlineplus.gov/ency/article/002422.htm
7 Tips For Winning Over A Picky Eater.
https://www.unicef.org/parenting/food-nutrition/7-tips-winning-over-picky-eater
Sample Menu for a Two-Year-Old
https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Sample-One-Day-Menu-for-a-Two-Year-Old.aspx
Feeding your baby: 1–2 years
https://www.unicef.org/parenting/food-nutrition/feeding-your-baby-1-2-years
Serving Sizes for Toddlers.
https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Serving-Sizes-for-Toddlers.aspx
How much protein does my child need?
https://health.choc.org/how-much-protein-does-my-child-need/
Iron-Deficiency Anemia Related to Milk Consumption.
https://www.nationwidechildrens.org/-/media/nch/for-medical-professionals/practice-tools-new/iron-deficiency-anemia-related-to-milk-consumption.ashx

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Dr. Prakhar NyatiMD

Dr Prakhar Nyati is an eminent pediatrician and neonatologist in Indore. He has done his MBBS and MD Pediatrics from MGM Medical College, MY Hospital and Chacha Nehru Children Hospital, a renowned medical college in central India.

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Jessica AlbertBE

Jessica Albert is a passionate writer who seeks to connect with her readers through wit and charm. Her work aims to invoke curiosity and keep the readers engaged through and through. She has two years of experience working with magazines and e-commerce establishments as a content marketer and editor.

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Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

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Vidya TadapatriMSc (Biotechnology)

Vidya did her post-graduation in Biotechnology from Osmania University, Hyderabad. Her interest in scientific research and writing made her pursue a career in writing, in which she now has over five years of experience. She has done certified biotechnology-related training programs under renowned organizations such as Centre For Cellular & Molecular Biology and Department of Biotechnology.

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