Toddlers do lots of growing and need energy for the many adventures they have in an average day. Responding to their dietary needs appropriately takes some portion restriction and meal planning—it's especially important to avoid overfeeding, sugar, and processed foods—but it can still be a creative task for you, as well as shaped by your family’s tastes.

Remember that theirs can be dishes you have, too,and the more you can enjoy them together, the better your child’s associations with meals and eating in general will be. You're still laying the groundwork for their lifelong habits.

Serving sizes

Getting the portions right ensures that toddlers receive the right amount of nutrients while avoiding overeating. It is also essential to offer a variety of foods so that toddlers get the selection they need.

At one year old, your child may still be breastfeeding as well as having solids. As we explain in Unii’s Baby Nutrition Journey, this is called complementary feeding and begins at about six months. Breast milk still provides important nutrition and protection against disease, but other foods become your child's main source of nutrition and energy. Feed your child other foods first, and then breastfeed them afterwards if they are still hungry.

What is a single-portion size for my toddler?

For children, the amount they should eat depends on their size and age. As a rough guide, one portion is the amount they can fit in the palm of their hand, though there is generally nothing wrong with allowing them to eat healthy food to a portion that satisfies their appetite.

Portions of what, though?

One or two portions of fruit and vegetables should be offered at every meal. A portion can vary in size at this age. A few examples of portions at this age are a quarter to one fruit or vegetable, if a large one, or a half to one piece of a smaller fruit or vegetable, e.g., a quarter to one medium banana, or a half to one kiwi.

Grains should be offered at meals and for some snacks. An average portion at a mealtime may look like some of these provided examples: a half to one slice of bread, a half to one and a half Weetabix, or a half to one chapati.

Protein should be offered two or three times a day. Average portions vary during the first few years, but these are a few examples: A half to one egg Two to four tablespoons of lentils One or two small slices of chicken

Offer dairy three times a day. Some suitable options include 100 to 120 ml of milk, 125 ml of yoghurt, or one half to one whole tablespoon of cottage cheese.

Meal planning for your toddler

Plan your toddler’s meals with a variety of foods that include all the nutrients they need.

Don’t forget to offer a variety of foods from each food group. Toddlers need a balanced diet that includes fruits, vegetables, grains, protein, and dairy. Don’t give them processed or sugary foods, especially as bribes or rewards. Even if you see them as occasional treats, they displace more nutrient-rich foods that are of greater benefit to your toddler.

Be prepared for snacktime. Keep sliced fruits, vegetables, or cheese ready for when your child needs a bite to eat. Encourage them to feed themselves. Stop spoon-feeding your toddler as soon as it seems safe. Hand them age-appropriate utensils and dishes to help them learn and develop their motor skills. Toddlers can be fussy. You’ll probably encounter food refusal, and it is essential to be patient and try offering foods in different ways to encourage them to try new things.

Unii’s sample meal plan for your toddler

Breakfast: Three to six tablespoons of fortified cereal with milk. Nut butter and five to eight raspberries

Snack: Sliced apples with half a slice of cheese.

Lunch: Make a chicken and vegetable wrap (a quarter to half a large tortilla and a half to two tablespoons of avocado, and one to two chicken strips and pepper sticks) and a 125-ml pot of natural yoghurt.

Snack: One to two tablespoons of hummus, one quarter to a half of pitta bread, and two-to-six carrot sticks and/or cucumber sticks.

Dinner: One quarter or a half a grilled salmon fillet with two to five tablespoons of rice, a half or two tablespoons of mixed vegetables, and one to three quarters of fresh pear.

Snack: a cracker with banana slices.

What do I need to know about serving sizes and meal planning?

On Unii’s Toddler Speech Journey, we share clear serving sizes and great meal suggestions for the under-threes.