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    2-3-Year-old kid Food Chart | Toddlers Meal plan

    last updated: Mar 19, 2023 by Kalyani

    2-3 year kid food chart meal plan recipes list

    2-3-Year-old kid Food Chart - Are you a new parent wondering what to feed your 2-3 years old baby? You will feel a change in your baby’s appetite and eating habits. This is due to your toddler's increased activity level, which includes coloring, drawing, running, playing, climbing, and dancing.

    As children grow, their nutritional needs change, and now you need to increase the amount of food your kid used to eat earlier. We have created the perfect food chart for 2-3-year-old babies that covers all the essential nutrients they need.

    WHAT KIND OF FOODS SHOULD I FEED MY 2-3-YEAR-OLD KID?

    With all the choices and different advice from family and friends, it can be hard to know what to feed your little one. Aim to provide your toddler with various foods from the four main food groups: fruits and vegetables, grains, protein, and dairy products.

    • Fruits and vegetables should comprise a large portion of your toddler’s diet. Offer fresh, frozen, canned, or dried fruits and vegetables. You can also offer cooked mashed or pureed vegetables like sweet potato, carrots, and cut-up pieces.
    • Whole grains are another important part of a toddler’s diet. Offer whole grain bread, cereal, crackers, and pasta to boost fiber and other nutrients. Include nuts and nut butter, seeds, avocados, and olive oil in your toddler’s meals and snacks.
    • Include a variety of proteins in your toddler’s diet. Offer soft-cooked, cut-up pieces of meat and poultry and beans and lentils in various forms such as soups, stews, and casseroles.
    • Dairy products are quite essential for growing toddlers. Choose low-fat dairy sources such as yogurt, cheese, and whole milk. Cheese sticks, yogurt tubes, and other dairy snacks can be a great way to incorporate dairy into your toddler's diet.

    Providing your 2-3-year-old with various foods from the five main food groups will ensure that their nutritional needs are met and that they are getting all the vitamins and minerals necessary for growth and development.

    HOW MUCH SHOULD MY TODDLER EAT?

    Ensure your toddler gets the right amount of food for their age and size. Generally, toddlers should eat between three and five meals daily, plus two snacks. This can include a variety of foods from all the food groups.

    It's best to keep portion sizes small, as toddlers can get overwhelmed by too much food at once. Aim for approximately one-fourth of an adult portion size when serving your toddler’s meals. This also allows them to sample more different types of foods.

    Your toddler's hunger levels may vary depending on their age and activity level, so paying attention to their appetite and providing them with enough food to stay energized throughout the day is essential. If they aren't hungry for a meal, don't force them to eat; offer them healthy snacks instead. Similarly, feel free to offer them more food if they are hungry after a meal.

    You must pay attention to your child's eating habits and adjust their portions accordingly. While it is essential to encourage your child to eat, it is just as important to recognize when they are full. If your toddler does not want to eat, wait until the next meal and try again.

    WHAT TO FEED IF MY TODDLER DISLIKES MILK?

    The diet of toddlers must include milk in at least two meals daily. If you want, you can continue breastfeeding your child for maximum nutrition. Otherwise, give 600 to 750 ml of cow’s milk (in divided portions) per day.

    Some toddlers may dislike drinking plain milk, but you can’t skip it. Milk is a must-have item in the diet plan of toddlers as it plays a critical role in the growth and development of bones and teeth.

    You can transform this plain boring-looking milk into something flavorful and colorful by adding natural homemade or commercial flavors. You can use half the recommended milk amount to make kheer, porridge, or desserts.

    WHAT CHANGES CAN I EXPECT IN MY 2-3-YEAR-OLD TODDLER'S APPETITE?

    As your baby grows, you can expect changes in its appetite. While the amount of food they eat may not change drastically, their tastes and preferences will change.

    Your toddler's taste buds will become more refined, so they may be more willing to try different flavors and textures. They may also begin to reject certain foods that they previously enjoyed. They may sometimes resist trying new food items or have difficulty transitioning from one food to the next.

    At this age, you may also find that your toddler's appetite can vary significantly from day to day. You may notice that they eat more or less on some days and have different food preferences. This is normal and natural as they develop their tastes and explore new foods during this age.

    To keep up with your toddler's changing appetite, offer a variety of foods to ensure they get the proper nutrition. If they reject a particular food, try again in a few weeks or months. Remember to provide healthy options and limit sugary snacks and drinks to promote good nutrition.

    TIPS TO ENCOURAGE MY PICKY-EATING TODDLER

    Here are some tips to encourage your picky-eater kid.

    • Make mealtime fun: Serve the food in various shapes and sizes, or let your toddler help in the kitchen.
    • Offer healthy snacks between meals: Choose healthy snacks such as yogurt, fruit, or vegetables to keep your toddler’s energy level up.
    • Be patient: Don’t get frustrated if your toddler refuses to eat certain foods. Try offering it again at a later time.
    • Let your toddler take charge: Offering variety and allowing your toddler to choose their food will help encourage healthier eating habits.
    • Eat together: Set a good example by eating nutritious meals with your toddler. Eating together can also help build strong family bonds.
    • Keep it interesting: Mix the menu with different recipes, colors, and textures.
    • Avoid distractions: Turn off the TV and other screens during mealtime to ensure your toddler is focused on eating.
    • Offer rewards for trying new foods: Offer small rewards or praise when your toddler tries a new food, even if he doesn't like it.
    • Get creative with food presentation: Arrange the food in a fun way or make it look like a smiley face or anything to get your toddler excited about eating.
    • Don't give up: It may take several attempts before your toddler learns to like new food, so don’t give up too soon.

    HOW MANY MEALS FOR 2-3-YEAR-OLD BABIES?

    Generally, toddlers aged 2-3 years should have three meals and two daily snacks. You can adjust the timing of meals as needed to fit your baby’s schedule. Your toddler must have a consistent eating routine to help them regulate their appetite.

    HOW MUCH QUANTITY OF FOOD PER DAY SHOULD I GIVE TO MY 2-3-YEAR-OLD TODDLER?

    When planning your toddler’s daily meals, it is essential to include the right balance of foods. As a general guide, toddlers should have three servings of grains, two servings of fruit, two servings of vegetables, two servings of dairy products, and one serving of protein-rich food like meat, fish, eggs, or beans. You can vary a bit as per your kid’s preferences.

    • Grains: Whole grain cereals, bread, rice, pasta, and crackers are all good energy sources for your toddler. Per day serving of grains for your toddler can range from 1 cup of cooked cereal, rice, or pasta to 3 slices of whole wheat bread or 1 cup of ready-to-eat cereal.
    • Fruits: Fruits are a great source of vitamins and minerals. Per day serving of fruit can range from 2 small or medium pieces of fruit (like an apple or a banana) to ½ cup dried fruit.
    • Vegetables: Vegetables are essential for your toddler's health and growth. Per day serving can range from 1 cup of cooked vegetables to 2 cups of raw vegetables.
    • Dairy Products: Dairy products are an important part of your toddler's diet as they provide essential calcium and vitamin D. Per day, serving can range from 2 cups of milk to 1 cup of yogurt or 2 ounces of cheese.
    • Protein-Rich Foods: Protein-rich foods are essential for your toddler's growth and development. Per day serving can range from 4 tablespoons of cooked beans or 4 tablespoons of nut butter to 2 ounces of cooked meat or fish.

    SAMPLE INDIAN FOOD CHART OR DIET PLAN FOR 2-3-YEAR-OLD TODDLER

    Finding out what to feed your little one can be a daunting task, so we've put together this sample food chart with recipes (please click on the hyperlink to get the recipes) for 2-3-year-olds to help make meal planning easier. With this guide, you'll be able to provide your child with the essential vitamins, minerals, and nutrients they need to thrive. Do consider some points before following my food chart.

    • You are not bound to follow this chart strictly as it is. You can customize this chart according to your toddler’s likes and dislikes.
    • Be aware if your toddler is allergic to any ingredients I’m using in the recipes of this diet plan. Replace those ingredients with some suitable alternatives.
    • You can shuffle the days of this chart at your convenience. Always consider the availability of ingredients beforehand.
    • It is not necessary to add the same amount of spices. Adjust the seasonings as per the taste preference of your kids.

    Here is the collection of recipes for 2-3 years of toddlers. You can replace any recipe in this food chart with another recipe from my collection.

    DaysEarly MorningBreakfastMid-MorningLunchEveningDinner
    Day 11 Cup Milk with dry fruit powderPumpkin Pancakes or Sweet Potato Pancakes or Ragi Chocolate PancakesBroccoli Cutlet
    or Sweet Potato Wedges  
    Mutton Biryani rice with cucumber raitaDry Fruits Milkshake, Apple Milkshake or Banana MilkshakeChapati with Kadai Mushroom Masala
    Day 21 Cup Milk with cocoa powder/ Chocolate powderKerala Banana Sandwich or Paneer SandwichPlain Yogurt/Curd mixed with Sliced Bananas
    or Sliced Cucumber
    Rice with Mor / Puli Kuzhambu and kovakkai kondakadalai poriyalBread Upma or Puffed Rice Upma or Quinoa UpmaSpinach Mushroom Pasta with Homemade cream cheese
    Day 31 Cup Milk with Jaggery PowderChocolate Oatmeal or Mango OatmealChicken soup or
    Green Gram Sweet Sundal
    Rice with fish curry or Spinach KhichdiSweet vermicelli or Vermicelli KheerChapati with Drumstick Brinjal Curry    
    Day 41 Cup Milk with Instant Almond powderPaneer Omelete or Oats Egg OmeletePuffed Rice Balls or
    Poha Chivda
    Rice with Chicken curry or Vegetable Dal KhichdiMix Fruit custard or Apple Custard or Mango CustardChapati with Egg Curry or Dal Rasam
    Day 51 Cup Milk with honeyOats Moong Dal Dosa or Sweet Wheat Dosa or Urad Dal DosaBanana Fritters or
    baby Corn Fingers
    Vegetable Masala Rice and boiled eggSesame Laddo or Walnut Ladoo or Dry Fruit BarfiBroccoli Poha or Broccoli Pasta
    Day 61 Cup Milk with dried dates powderSabudana Idli or Ragi Rava Idli or Banana Idli1 cup sliced fruits (Watermelon/
    Chikku/Papaya)
    Steamed Rice with rasam or Potato curry in South Indian Style and Carrot raitaWhole wheat strawberry Muffins or Whole Wheat Carrot Muffins    Salmon Cauliflower macaroni Cheese  
    Day 7Sprouted Ragi maltSweet French Toast or Eggless French ToastMasala Vada or Ragi KozhukattaiDal Rice or  Sambar sadam/Biryani with appalam and curdBottle Guard Kheer or Dates Kheer  Cheesy Uttappam or Sooji Uttappam    

    Few other Recipes Collections your toddlers may love
    15 HOMEMADE HEALTH DRINK MIXES FOR KIDS
    TOP 22 INDIAN EGG RECIPES FOR BABIES, TODDLERS AND KIDS
    20 DOSA / PANCAKES VARIETIES FOR BABIES, TODDLERS & KIDS 
    10 HEALTHY EVENING SNACKS FOR TODDLERS AND KIDS
    20 WeightGain Recipes

    2-3 year food chart meal plan

    Also, Check out the food charts  for 6 months to 3 years of Homemade Baby food recipes

    • 6 month old baby food chart
    • 7 months Baby food recipes
    • 8 months Baby food recipes
    • 9 months Baby food recipes
    • 10 months Baby food recipes
    • 11 months Baby food recipes
    • 12-18 month baby food recipes
    • 2-3 Years old food chart

    You may also like:

    Green Gram Porridge Recipe (with Rice) for Babies, Toddlers and Kids
    Avocado Puree Recipe for Babies | How to Make Avocado Puree For Baby
    Sambar Sadam Recipe for Babies, Toddlers and Kids
    13 Easy Khichdi Recipes for Babies, Toddlers and Kids
    « Students Lunches: Help Your Children Make Healthy Choices
    Top 20 Healthy Weight Gain Foods for Babies »
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    Thanks for visiting my space and taking time to read about me. I am Kalyani and I live in chennai. I was working in IT industry as a software engineer for 7 years. I had to quit my job after my little one arrived and during this time I found my passion! Yes it's cooking and clicking and so this blog! Read More…

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