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:

Take a break from screens and other distractions so we can focus on the family. Turn off TVs, computers, and phones.
Allow me to serve myself. Teach me to take small amounts at first. Let me know I can have more if I am still hungry.
Talk with me about positive or neutral topics like what I did, who I talked with, and what I learned today.
Let me eat at my own pace and in my own way. Please be patient with me.
I do better with a routine and with limits. Offer meals and snacks every 2-3 hours at about the same times every day. I do best when I have choices. For example, at snack time you could ask me “Would you like peaches or strawberries?”.
Water is all I need between meals and snacks.

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.

Plate size shown: 10″

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 wedge, 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!

I can run and play with others. Let’s be active together for 30-60 minutes every day.
I can help with simple chores, like putting toys away. Please tell me I’m doing a good job!
I learn a lot from messy play. I can mix, pour, stir, and make shapes. Let me explore sand, clay, and water play.
I love to sing. Teach me simple songs that rhyme.
When we read together I may start to read to you or tell you a story with the pictures in the book.

Look what I can do!

I can run and play with others. Let’s be active together for 30-60 minutes every day.
I can help with simple chores, like putting toys away. Please tell me I’m doing a good job!
I learn a lot from messy play. I can mix, pour, stir, and make shapes. Let me explore sand, clay, and water play.
I love to sing. Teach me simple songs that rhyme.
When we read together I may start to read to you or tell you a story with the pictures in the book.

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.