When children pass the two-year mark, it seems that mothers and fathers relax regarding their feeding because it seems that they are already... They can eat everything. It is from the age of two that the child can have 4 or even 5 meals a day (breakfast, lunch, lunch, snack and dinner) and in some cases you can take a milk supplement in the form of milk with cookies before going to bed.
It's fundamental distribute the caloric intake of different staple foods so you have good energy throughout the day.
How to distribute the calories?
It is important to know how calories should be distributed during the day in the diet of children from two to three years old, but you must bear in mind Some ideas for four of the five main meals:
- Breakfast: 25% of caloric intake of the day
- Lunch time: 30% of the caloric intake of the day
- Snack: 15% of the caloric intake of the day
- Dinner: 30% of the caloric intake of the day
It is necessary to be vigilant. To prevent the child from developing capricious and monotonous eating habits, with a preference for some foods and an aversion to others. This could lead to... nutritional deficiency and not very nutritious.
In addition to distribution, it is advisable to offer five mealtimes with regular mealtimes to avoid arriving at main meals excessively hungry. Snacks are not "extras": they should be nutritious and simple (fruit, natural yogurt, fresh cheese, wholemeal bread with avocado) and serve as a bridge between meals.
To avoid exceeding your daily calorie limit, remember that portion sizes should be according to their age and appetiteA helpful visual rule is to start with fist-sized portions and allow for seconds if requested.
What should a balanced diet be like for a child of two to three years?
An varied and complete balanced diet You must provide the child with what they need each day in nutritional contributions. But what are the nutritional needs of a two to three year old?
- Calories: 1.300 Kcal / day
- Proteins: 30 - 40 gr / day
- Carbohydrates: 130 - 180 gr / day
- Fats: 45 - 55 gr / day
Actual energy needs may vary between 1.000 and 1.400 kcal Depending on size and activity level, the figure of 1.300 kcal is a useful reference within that range. A practical guideline is to prioritize fresh and minimally processed foods and cover all groups.
To guide your daily portions, you can use the following as a guide. usual ranges at this stage:
- Dairy: 2 to 2,5 cups (milk, natural yogurt, fresh cheese)
- Whole grains3 to 5 ounces per day (brown bread, oatmeal, pasta, or brown rice)
- Fruit: about 1 cup (better whole than in juice)
- Vegetables1 to 1,5 cups, rotating colors and types
- Proteins1,5 to 2 ounces (fish, egg, legumes, chicken)
- Healthy fats3 teaspoons of oils/seeds/avocado
In beverages, the priority is the water and milk. Avoid soft drinks. sugary smoothies and juices; if you offer juice, make sure it's 100% fruit and limits to small, occasional amounts.
Eat more or less of everything
Children between two and three years old eat about the same as others are eating, but you must be careful not to form bad habits. Children at this age want to be so independent that They want to be the ones who decide what they want to eat and when to eat it.That's why feeding strategies are so necessary to ensure good nutrition for children at home.
To encourage variety, it offers repeated exposure to new foods (sometimes it takes 10-15 tries) without forcing it. Always place a safe option that you know your child will accept alongside the new food, and allow them time to adjust. explore textures and handle the food, even if you get dirty.
Avoid using rewards or bribery with sweets, as this reinforces the idea that healthy eating is an "obligation" and desserts a "reward." Instead, reinforce with neutral praise curiosity and the effort to try.
When they pass the two-year barrier
When children pass the two-year-old barrier, you can switch dairy products to low-fat. Milk It plays a less important role in the child's diet; one or two glasses of milk will be more than enough.
Your child will have to eat meals with the family but you will have to keep looking at their ability to chew and swallow food. Try to get your child to eat with the whole family or at least with one of the parents. You can put the high chair aside and move your child to a chair suitable for their height.
For reference, total milk consumption can be placed at 2 to 3 cups/dayIf you use plant-based alternatives, choose beverages. fortified with calcium and vitamin D and with an appropriate protein profile (for example, fortified soy). Offer water on demand throughout the day and prevent snacking between meals, as this reduces appetite at main meals.
Nutritional aspects
At these ages, children tend to eat more foods high in fat and sugar, including excessive amounts of juice, potato chips, and ultra-processedIf you give your child juice, it's essential that it's freshly squeezed from fruit. It is also convenient to introduce fruit food little by little as a healthy part of the diet, for example at mid-morning lunch or as a snack.
The juices should be exceptional And in small portions. Prioritize whole fruit to retain fiber and feel full. Sugary drinks, pastries, and ultra-processed foods should be reserved for special occasions; they shouldn't be part of your routine.
Give preference to quality fats like olive oil, crushed nuts or in a smooth cream with avocado. Reduce saturated fats from processed meats, fried foods, and commercially baked goods. With whole nuts, remember that at these ages They remain a choking risk: always offer them ground or in fine creams, without lumps.
Other considerations to take into account
Vitamin D
The children to these ages cannot have vitamin D deficiency since it plays a fundamental role in the development of diseases such as diabetes or autoimmune disorders, and even in the appearance of certain types of cancer. For children who do not have enough vitamin D, the pediatrician should consider giving him a vitamin D supplement.
As a guide, around [number] is recommended at these ages. 600 IU daily of vitamin D. Skin synthesis varies depending on sun exposure; therefore, many pediatricians suggest supplementation if diet and sun exposure do not meet the need.
Choking Hazard
Likewise, it is necessary that children are out of danger of suffocation, to avoid it you must cut the food into small pieces and see how your child eats little by little. Avoid eating small hard pieces of food or putting more food in his mouth than he can chew.
High-risk foods and how to adapt them: grapes cut lengthwise into fourSausages cut lengthwise and then into half-moons, raw carrots cut into very thin sticks or cooked until soft, nuts always groundPopcorn and hard candy, pieces of raw apple (preferably grated or thinly sliced). Sit the child upright, without rushing, and without screens.
Omega-3
Most children of these ages do not receive enough essential omega-3 fatty acids and will need to eat foods that provide them, such as fish. Omega-3 plays an essential role in proper brain development.
Includes 1-2 weekly servings of fish small white and blue (hake, salmon, sardines). Avoid species with high mercury content. If you don't eat fish, you can opt for eggs enriched with omega-3 or consult with the pediatrician about supplements.
Fruits and vegetables
It is necessary to include fruits and vegetables in most meals including:
- Rich in vitamin A: carrots, spinach, kale, winter squash, sweet potatoes.
- Rich in vitamin C: mango, melon, oranges, kiwi, strawberries.
Combine colors and textures: creamed, steamed, sauteed, or raw, depending on tolerance. Add one source of healthy fat (olive oil) improves the absorption of fat-soluble vitamins.
The fiber
It is necessary for the child to acquire enough fiber in your diet and can eat whole grain bread and crackers, whole grain crackers, brown rice, legumes, etc.
As a general goal, a young child typically needs around 14g of fiber per 1.000 kcal. Introduce legumes 2-3 times a week, eat whole fruits, vegetables, and whole grains, and remember to accompany with water to avoid constipation.
Healthy eating strategies
Feeding two- and three-year-olds can be challenging, especially when want to be independent and reject foods they used to eat Absolutely. But you'll need to know how to handle the situation well so your child can develop a healthy relationship with food and learn to eat well. Don't miss the following strategies:
Divide the responsibility with your child
Ideally, parents decide when and what to eat and have the children decide how much to eat. This means that parents will not pressure or restrict the amount of what the child is eating and they will not decide anything about the menu. Children know how to self-regulate what they should eat, there will be weeks that they will eat more and others that they will eat less, and that is fine. But if you think something is wrong you will have to go to your pediatrician.
Provides balanced and regular meals and snacks
Feeding children a predictable routine works best for them to eat well. In fact children who eat meals and Those who eat planned snacks will have more nutritious diets than those who eat fewer meals.Avoid feeding your child while they are watching television or in the car. It's better to eat in a neutral place like the kitchen table.
And of course, don't forget something very important to strengthen your relationship with food and with yourself: eat together! Keep portions small. small and served lowOffers seconds upon request, and avoids turning dessert into a "reward".
Help him explore and imitate
Kids want to do what they see. Let them. eat with cutlery Appropriate to their size, helping to set the table and participating in simple cooking tasks (washing fruit, mixing). Imitating adults makes it easier for them to accept vegetables, legumes and fish.
Dental hygiene and drinking
After meals, include the brushing with fluoridated toothpaste in an amount appropriate for their age. Offer them water as their main drink throughout the day and limit their intake. 100% fruit juice to occasional small amounts.
Sample daily menu
- BreakfastMilk or natural yogurt + wholemeal bread with oil and tomato + fruit
- MidmorningFresh cheese or seasonal fruit
- Lunch timeLentil stew with vegetables + light salad + fruit
- SnackWhole wheat bread with avocado or hummus + water
- DinnerBaked hake + steamed potato and zucchini + natural yogurt
Menu for a 2-year-old child
In this menu for 2-year-olds A culinary spectacle unfolds, ensuring the perfect balance between nutrition and flavor. From the smoothness of a scrambled eggs with vegetables even the fun of some salmon skewersI've put together a repertoire of meals that will make your little one's eyes light up while they're nourished and entertained. Each dish is designed to facilitate autonomous feeding and continue consolidating a healthy and enthusiastic relationship with the food.
Menu recipes for children aged 2 to 3 years
Monday
- BreakfastOatmeal cooked with milk, sliced banana and cinnamon
- Lunch timeChicken stew with potato and carrot + diced tomato salad
- SnackNatural yogurt + pear
- DinnerFrench omelet with zucchini + whole wheat bread
Martes
- BreakfastWholemeal bread with tomato and oil + milk
- Lunch timeLentils with vegetables + fruit
- SnackWholemeal toast with hummus
- DinnerGrilled hake + steamed broccoli + potato
Wednesday
- BreakfastNatural yogurt with oat flakes and strawberries
- Lunch timeWhole wheat pasta with homemade tomato sauce and tuna
- SnackFresh cheese + mandarin orange
- DinnerPumpkin cream + chopped hard-boiled egg
Thursday
- BreakfastMilk + toast with avocado
- Lunch timeChickpeas sautéed with spinach, bell pepper and onion
- SnackBanana + ground nuts or fine peanut butter
- DinnerGrilled turkey + sautéed zucchini and mushrooms
Friday
- BreakfastHomemade sugar-free oatmeal pancakes + fruit
- Lunch timeBrown rice with vegetables and peas
- SnackNatural yogurt + peach
- DinnerBaked salmon + roasted sweet potato + mild salad
Saturday
- BreakfastWholemeal bread with soft cheese and tomato + milk
- Lunch timeMild stew or vegetable soup
- SnackHomemade yogurt and fruit smoothie (no sugar)
- DinnerHomemade wholemeal pizza with vegetables and tuna
Sunday
- BreakfastScrambled eggs with tomato + whole wheat bread
- Lunch timeHomemade paella with vegetables and chicken or fish
- SnackThinly sliced apple with cinnamon
- Dinner: Cream of vegetable soup + homemade baked fish croquettes
Other snack ideas
- Cucumber and cooked carrot sticks with yogurt sauce
- Bread with olive oil and oregano
- Fresh fruit with natural yogurt
- Homemade oatmeal and banana cookies
Other recipes for 2-year-old children
BLW Beef Burgers
The BLW beef burgers They are a nutritious and versatile option to include in your little one's diet, offering not only high iron content but also a sensory experience that encourages manipulation and independence at mealtimes. This dish is not only suitable for Baby-Led Weaning due to its easy handling without the need for utensils, but it also promotes the inclusion of quality protein And it is ideal for parents looking for practical, tasty recipes rich in essential nutrients for their children's development.
Carrot cookies BLW
The Carrot Cookies BLW They're a creative and healthy snack, ideal for your little one's afternoon treats, combining the nutritional benefits of carrots with the irresistible taste of homemade cookies. This snack, free of refined sugars, is a wonderful alternative to commercial options, offering healthy fats and the natural sweetness of the ingredients.
Chickpea stew
El Chickpea Stew It's a comforting dish perfect for cold days, combining the nutritional richness of chickpeas with the robust flavor of vegetables like potatoes, spinach, parsnips, and squash. This stew becomes an ideal source of protein and fibercreating a complete and nutritious meal.
Pumpkin and chocolate cupcakes
Los Pumpkin and Chocolate Cupcakes They are an exquisite and easy-to-make option that combines the natural sweetness of pumpkin with the richness of chocolate, resulting in a dessert that is not only delicious but also nutritious. This healthy alternative is rich in antioxidants and aligns with a conscious lifestyle.
What can a 2-year-old child eat?
At 2 years old, a child can enjoy most of the foods that the rest of the family eats, adapting the portions and textures according to their needs. This includes lean meats, fish, whole grains, fruits, vegetables, and dairy. Avoid hard or round foods that haven't been adapted and prioritize water and milk such as drinks.
Why doesn't a 2-year-old want to eat?
At age 2, many children experience stages of food selectivitywhere they may refuse foods they previously ate without issue. This may be related to their growing need for independence or to periods of decreased appetite. Maintain routines, offer variety without pressuring them, and consult your pediatrician if you observe stagnation in growth or other warning signs.
Extra activity: Healthy family journal
Create a healthy diary Stickers can motivate positive habits: note down the 5 servings of fruits and vegetables, if at least 5 were consumed. 60 minutes of physical activity And if meals were prepared without screens. Upon completing weekly goals, a reward "star" symbolizes achievement. This playful dynamic reinforces routines and promotes... participation of the whole family.
Promoting healthy eating habits between the ages of 2 and 3 is an opportunity to build lifelong habits. The key is to offer royal varietyAppropriate portions, consistent mealtimes, simple drinks, and a pressure-free environment are key. With planning, good role models at the table, and patience with picky eating, a child can enjoy eating, develop properly, and confidently gain independence.
