Can 2 year olds eat normal food?

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Your growing toddler can enjoy a wide range of foods. Expect your little one to have about 2 cups of milk or yogurt, 3 ounces of whole grains, 1 cup each of fruit and vegetables, and 2 ounces of protein a day. Help your toddler eat well by offering healthy foods including dairy products, iron-fortified cereals, whole grains, fruit, vegetables, and protein. Limit added sugars and watch out for choking hazards. It's fine to give your toddler a vegan or vegetarian diet as long as you make sure to include enough essential nutrients.

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IN THIS ARTICLE

• What to feed a 1-year-old
  
• What to feed a 2-year-old
• What if we're vegetarians?

Use this guide to find out what and how much to feed your toddler. Don't worry if your child eats more or less than the amounts suggested – they're meant as general guidelines.

Your toddler may actually seem to eat less than before, and that's perfectly normal at this stage. If you wonder whether your child is getting enough calories, follow this guideline: The American Academy of Pediatrics recommends that children get about 40 calories a day for every inch of height.

(See our article about what to feed children younger 12 months.)

What to feed a 1-year-old

Developmental milestones

• Can use a spoon (though proficiency will take a while!)

What to feed

• Whole milk
• Other dairy products (soft pasteurized cheese, full-fat yogurt and cottage cheese)
• Iron-fortified cereals (oats, barley, wheat, mixed cereals)
• Other grains (whole wheat bread, pasta, rice)
• Fruits (melon, papaya, apricot, grapefruit)
• Vegetables (broccoli and cauliflower "trees," cooked until soft)
• Protein (eggs, beans, thinly spread peanut butter, small pieces of meat, poultry, boneless fish, or tofu)
• Honey

How much per day

• 2 cups milk, or 2 cups yogurt, or 1 1/2 to 2 ounces cheese
• 3 ounces grains, at least half whole grains (1 ounce = 1 cup cold cereal, 1/2 cup pasta or rice, one slice of bread)
• 1 cup fruit (fresh, frozen, or canned. Cut fresh fruits into very small pieces.)
• 1 cup vegetables (a variety cut in small pieces and cooked well)
• 2 ounces protein (1 ounce = one slice of sandwich meat, about 1/3 of a chicken breast, 1/4 can of tuna, 1/4 cup cooked dry beans, or one egg)

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Feeding tips

• Experts used to say you shouldn't give a young child eggs, fish, or peanut products because the child might develop a food allergy. But the latest research from the American Academy of Pediatrics found no evidence to support this claim. Talk to your child's doctor if you have a family history of food allergies.
• Limit added sugars. Toddlers' added-sugar intake should be no more than 10 percent of their total daily calories. Keep in mind that these sugars and syrups creep into common foods toddlers love, from breakfast bars to mac n' cheese to flavored drinks. Check the Nutrition Facts label on packaged foods, and try to steer clear of foods that list 1 gram or more of "Added Sugars."
• Choking is still a danger. Learn more about which foods pose the greatest hazard.

What to feed a 2-year-old

Developmental milestones

• Self-feeding
• Eagerness to make own food choices

What to feed

• Low-fat milk (It's okay to switch to low-fat or nonfat milk once your child is older than 2, but check with your child's doctor if you have questions.)
• Other dairy products (diced or grated cheese, low-fat yogurt, cottage cheese, pudding)
• Iron-fortified cereals (oats, barley, wheat, mixed cereals)
• Other grains (whole wheat bread and crackers, bagel pieces, pretzels, ready-to-eat cereal, pasta, rice)
• Fruits (sliced fresh or canned)
• Dried fruit, soaked until soft to prevent choking (apples, apricots, peaches, pears, dates, pitted prunes)
• Vegetables (a variety cut in small pieces and cooked well)
• Protein (eggs, beans, thinly spread peanut butter, small pieces of meat, poultry, boneless fish, or tofu)
• Combo foods like macaroni and cheese, casseroles

How much per day

• 2 cups milk, or 2 cups yogurt, or 1 1/2 to 2 ounces cheese
• 3 ounces grains, at least half whole grains (1 ounce = one slice of bread, 1 cup ready-to-eat cereal, or 1/2 cup of cooked rice, cooked whole wheat pasta, or cooked oatmeal)
• 1 cup fruit (fresh, frozen, canned, or dried. Cut fresh fruits into very small pieces.)
• 1 cup vegetables (a variety cut in small pieces and cooked well)
• 2 ounces protein (1 ounce = 1/4 cup cooked dry beans or peas, one egg, 1 ounce of meat, poultry, or fish)

Feeding tips

• Experts used to say you shouldn't give a young child eggs, fish, or peanut products because the child might develop a food allergy. But the latest research from the American Academy of Pediatrics found no evidence to support this claim. Talk to your child's doctor if you have a family history of food allergies.
• Limit added sugars. Toddlers' added-sugar intake should be no more than 10 percent of their total daily calories. Keep in mind that these sugars and syrups creep into common foods toddlers love, from breakfast bars to mac n' cheese to flavored drinks. Check the Nutrition Facts label on packaged foods, and try to steer clear of foods that list 1 gram or more of "Added Sugars."
• At this age, children can have strong opinions about food. Let your child have a say in what to eat, while you provide the balance, boundaries, and encouragement to make healthy choices.
• Choking is still a danger. Learn more about which foods pose the greatest hazard.

What if we're vegetarians?

If you're a vegan or vegetarian, you can still provide your infant or toddler with everything she needs. The Academy of Nutrition and Dietetics and American Academy of Pediatrics agree that well-planned vegetarian and vegan diets are fine for infants and toddlers. Just pay attention to make sure your child gets plenty of the following nutrients:

• Vitamin B12: Vegetarians can get this nutrient from milk products and eggs. Vegans can use fortified soy beverages, cereals, and meat substitutes.
• Vitamin D: Breastfed babies should get an additional 400 IU per day from fortified cow's milk or soy milk.
• Calcium: Vegan babies may need calcium-fortified foods, beverages, or supplements. Check with your doctor or a dietitian.
• Zinc: This important nutrient helps the immune system and can be found in beans, fortified cereal, milk, and wheat germ.
• Iron: You can find this mineral in iron-fortified cereal or supplements. Serve with foods high in vitamin C – like oranges, tomatoes, and strawberries – to improve iron absorption.
• Protein: Vegetarians can get added protein from yogurt and eggs. Vegans can get plant proteins from beans, cereals, and fortified soy milk.
• Fiber: Good sources of fiber include whole grain breads, fortified cereals and pastas, and high-fat plant foods like sunflower butter and avocados.

Karisa Ding

Karisa Ding is a freelance health writer and editor with expertise in preconception, pregnancy, and parenting content. A mother of two, Ding finds great joy in supporting new and expectant parents by providing information they need for the life-changing journey ahead. Ding lives in San Francisco with her family.

What foods should 2 year olds avoid?

Toddlers between 12 and 24 months should avoid:.

foods with added sugars and no-calorie sweeteners, including sugar-sweetened and diet drinks..

high-sodium foods..

unpasteurized juice, milk, yogurt, or cheese..

foods that may cause choking, such as hot dogs, raw vegetables, grapes, hard cheese, popcorn, and nuts..

Should a 2 year old be eating solid food?

At this age, she should eat solid food first. Give your child healthy food that she likes or mix the food she likes with food she doesn't like as much. Try different food combinations and textures. If she still refuses, don't force or pressure her to eat, and don't be tempted to give her junk food instead.

Can toddlers eat normal food?

Your child can begin eating solid foods at about 6 months old. By the time he or she is 7 or 8 months old, your child can eat a variety of foods from different food groups. These foods include infant cereals, meat or other proteins, fruits, vegetables, grains, yogurts and cheeses, and more.

When can toddlers eat what adults eat?

Between your child's first and second year, he or she will develop the skills needed to participate in meals with the family, and by the time your child is 2 years old, he or she will be able to eat most of the same foods as the rest of the family.