What to Feed a Toddler

What Should a Toddler Eat in a Typical Day?

The average 2-to 3-year-old needs about 1,000 to 1,400 calories per day, which can be reached with three small meals and two snacks.¹

But you might be wondering, what do I feed my toddler? What goes into those meals and snacks matters more than hitting a precise calorie count. A varied diet that rotates through different food groups across the day covers a toddler’s nutritional needs most reliably. Try to hit all of the food groups when feeding your toddler, including:

• Protein: Eggs, meat, poultry, fish, beans, lentils, yogurt
• Grains: Whole grain bread, oatmeal, pasta, rice
• Fruits and vegetables: Offer a variety of colors and textures
• Dairy: Whole milk, cheese, yogurt
• Healthy fat: Avocado, eggs, nut butters (age-appropriate)

What Does a Balanced Toddler Breakfast, Lunch, and Dinner Look Like?

Feeding toddlers a balanced plate at each meal, including a protein, grain, and fruit or vegetable, is a good way to get them the nutrition they need. However, this can definitely be easier said than done, especially if your little one is a picky eater.

Here are a few easy meals for toddlers to get started:

Breakfast ideas

• Scrambled eggs with whole grain toast and sliced banana
• Oatmeal topped with nut butter and diced strawberries
• Whole milk yogurt with soft fruit and a sprinkle of whole grain cereal

Lunch ideas

• Whole grain pasta with cheese and soft-cooked vegetables
• Shredded chicken with rice and steamed broccoli
• Bean and cheese quesadilla with avocado slices

Dinner ideas

• Salmon with roasted sweet potato and peas
• Ground turkey with whole grain pasta and tomato sauce
• Lentil soup with soft bread and a side of fruit

When preparing meals, make sure foods are cut into small-sized pieces and prepared in a way that is safe for your toddler to eat. Beyond safe preparation, try to focus more on meal assembly and presentation rather than making sure they’re eating the “best foods.” Sometimes, getting anything down is better than making sure they have the perfect serving of veggies for the day.

Also, make sure to follow a toddler feeding schedule so they know when to expect food—even for snacks.

What Should Toddlers Drink Throughout the Day?

How much a toddler should drink during the day depends on their weight. For children weighing 24 to 44 pounds, the daily recommended water intake is about 1.5 fl oz per pound of body weight for the first 22 pounds, plus about 0.8 fl oz for each additional pound over 22 pounds.¹

Breaking that down, here’s a quick guide to how much water children of certain weights should drink:

• 24 lb child: 35.5 fl oz per day
• 33 lb child: 42.3 fl oz per day
• 44 lb child: 50.7 fl oz per day

Milk can also be an important drink for toddlers. It provides them with calcium and vitamin D, which help strengthen their growing bones.²

When you’re feeding a two-year-old, they can have two servings of dairy a day.² A serving is 1 cup. When choosing milk, consider your toddler’s overall nutritional needs, including the amount of added sugar in their diet.

If you’re looking for nutritional support throughout the day, you might consider a toddler nutritional drink like Enfagrow Premium.

These drinks aren’t a meal replacement, but rather, a complement to a balanced diet. Enfagrow has nutrients like DHA, iron, and protein to support your toddler’s diet.

Make Mealtime a Happy Time With Enfamil Family Beginnings

Toddler feeding doesn’t need to feel complicated. Don’t stress over creating the perfect meal. Instead, focus on consistent, low-pressure meals with small portions, regular routines, and tons of variety. If you want more help building eating habits, join Enfamil Family Beginnings for toddler nutrition tips, meal ideas, and product offers.

References

1. Faizan U, Rouster AS. Nutrition and Hydration Requirements In Children and Adults. [Updated 2023 Aug 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK562207↗
2. https://www.cdc.gov/infant-toddler-nutrition/foods-and-drinks/cows-milk-and-milk-alternatives.html↗