Your toddler’s menu looks a lot different compared to when she was a baby. But even though she's filling up on more solids (or is nursing less often), she — and you — can still benefit from sticking with a rough eating schedule.
Here’s how to find one that works for your sweetie, plus serving sizes that make sense for little stomachs.
How often and at what times should I feed my toddler?
Most 1- to 3-year-olds thrive on three meals and two to three healthy snacks a day. Your toddler’s sky-high activity levels coupled with a small tummy size means she needs to eat more often than you — roughly every two to three hours — to stay fueled.
Plan on offering snacks at regular times each day instead of on demand. Start with a mid-morning and mid-afternoon nosh, adding in a third snack if you consistently have a very long stretch in between meals.
Very early risers, for instance, might have a snack upon waking until everyone is ready for breakfast. Tots who go to bed long after dinner (or who tend not to eat much at dinner) might need a snack before heading off to sleep.
The key with both meals and snacks is being consistent. Serving food at regular, predictable times keeps your cutie from getting crabby because she’s over-hungry. (We all know that feeling, right?) A routine also makes it easy for her to know when she’s set to eat next, making her less likely to ask for round-the-clock snacks.
On the other hand, just because you offer food at the same time every day doesn’t mean your toddler will always eat the same amount. Toddlers are notorious for feasting at one meal or snack and just nibbling at another (or deciding to skip it altogether) — and that's completely normal. Your job is simply to provide meals and snacks at the planned times and let your little one eat according to her hunger or fullness cues.
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Toddler feeding chart: How much should I feed my toddler in one sitting?
The short answer? As much as she asks for until she’s satisfied. (Unless there’s a specific reason to limit a food, like you only have a little bit or it’s expensive.)
But you’re better off starting with a pint-sized helping instead of piling her plate high. Your toddler’s tummy is tiny, remember — and if she’s still hungry, it’s perfectly fine to offer more. Some typical serving sizes to start with:
Grains
- 1/4 to 1/2 slice bread
- 1/2 muffin or bagel
- 1/4 cup cooked pasta or grains
- 1/4 cup dry cereal
- 1 to 3 crackers
Fruits
- 1/2 piece fresh fruit
- 1/4 cup cooked or canned fruit
Vegetables
- 1 tablespoon cooked vegetables per year of age
- 1/4 a small raw vegetable, cut into age-appropriate pieces
Dairy
- 1/2 cup milk
- 1/3 cup yogurt
- 1/2 ounce cheese (a tablespoon of grated cheese, half of a slice, or a 1-inch cube)
Protein
- 1 to 2 ounces meat or tofu (about two to four 1-inch cubes or 2 to 4 tablespoons of ground meat)
- 1/2 to 1 egg
- 2 to 4 tablespoons beans or legumes
- 1 tablespoon smooth nut butter (spread thinly to prevent choking)
Toddler food portion sizes
The serving sizes listed above might seem a little paltry compared to what you typically eat. But they’re right on track for your tot’s tummy size and general calorie needs. Use them as a starting point for figuring out the right portion sizes for your mini muncher, keeping in mind that every child is different.
For instance, your toddler might need more food if she’s very active or when she’s going through a growth spurt. On the other hand, there may be meals or snacks (or even full days) where she barely seems to touch her food at all.
You can’t always predict what your toddler will feel like eating or how much she’ll want. (Even when it comes to something that’s typically a favorite.) So instead, focus on offering age-appropriate portion sizes of a variety of healthy foods.
Once you plunk down her plate, let her decide what looks good and whether she’s up for chowing down or just taking a few nibbles. Forcing toddlers to eat rarely works, and it sucks the fun out of mealtime for everyone. Plus, it encourages your cutie to ignore her body’s natural hunger and fullness cues.
What if your little one keeps asking for more, more, more? As long as the food in question is wholesome, it’s perfectly fine to say yes — your tot should decide when she’s had enough.
Sample toddler feeding schedules
Predictable meal and snack times keep your little epicurean fueled, helping her energy levels and mood stay steadier. Just as important, they give your toddler a sense of routine, so she knows what to expect (and isn’t begging you for crackers all day long) and help her learn what it feels like to feel hungry versus full.
The best schedule is usually one that includes three meals and two to three snacks, with eating opportunities spaced about two to three hours apart. It should fit with your tot’s overall routine, including when she typically gets up, wakes from her nap and goes to sleep for the night, and whether she goes to day care.
If your toddler is nursing, the schedules below will likely look similar, although your child might prefer to nurse instead of eating a snack (or even do both).
In other words, the ideal meal and snack times are different for different families. As long as your pediatrician feels that your toddler is gaining weight and growing well, you have nothing to worry about.
Use these sample schedules as a starting point and adjust to make them work for your toddler.
Simple toddler feeding schedule
- 7:00 a.m.: Wake up
- 7:30 a.m.: Breakfast
- 10:00 a.m.: Morning snack
- 12:30 p.m.: Lunch
- 1:30 p.m.: Nap
- 3:30 p.m.: Afternoon snack
- 5:30 p.m.: Dinner
- 7:00 p.m.: Bed
Toddler feeding schedule for very early risers
If your toddler tends to wake very early and you’re not ready to make breakfast, you can offer a small pre-breakfast snack to satisfy her rumbling tummy. A banana or whole grain crackers with a glass of milk are good choices.
- 6:00 a.m.: Wake up, pre-breakfast snack
- 7:30 a.m.: Breakfast
- 10:00 a.m.: Morning snack
- 12:30 p.m.: Lunch
- 1:30 p.m.: Nap
- 3:30 p.m.: Afternoon snack
- 5:30 p.m.: Dinner
- 7:00 p.m.: Bed
Toddler feeding schedule for night owls
Consider offering a small snack after dinner if your toddler typically has an hour or more in between dinner and bedtime. Offer the same snack every night and keep it boring — think a banana or whole grain peanut butter toast — so your tot isn’t tempted to skip dinner for a fun snack.
- 7:00 a.m.: Wake up
- 7:30 a.m.: Breakfast
- 10:00 a.m.: Morning snack
- 12:30 p.m.: Lunch
- 1:30 p.m.: Nap
- 3:30 p.m.: Afternoon snack
- 5:30 p.m.: Dinner
- 7:30 p.m.: Pre-bed snack
- 8:00 p.m.: Bed
Toddler feeding schedule for day care
Is your child famished by the time you make it in the door from day care — but you still need time to get dinner together?
Offering a pre-dinner nibble while you cook can take the edge off (and help everyone stay sane). Try giving your toddler some of the veggies you’re prepping for dinner: Eating them away from the table can take some of the pressure off for her, and they’re light enough so they won’t spoil her appetite for supper.
- 7:00 a.m.: Wake up
- 7:30 a.m.: Breakfast
- 10:00 a.m.: Morning snack
- 12:30 p.m.: Lunch
- 1:30 p.m.: Nap
- 3:30 p.m.: Afternoon snack
- 5:30 p.m.: Pre-dinner snack
- 6:00 p.m.: Dinner
- 7:00 p.m.: Bed
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