How much should your toddler be eating?

Remember that infant who used to eat anything you placed on his high chair once you started introducing solids? Well, he's now become picky and sometimes refuses to eat. Appetite changes between day to day and meal to meal are normal in toddlers, but still, we worry if they're reaching their daily calorie intake and nutrients. 

So what do you do if you think your toddler's not eating enough or as well as you think he should? Now keep in mind, every child is different, and a toddler's appetite can change from day to day, so there's no need to worry. However, there are a couple of things you can do to help them get their share of daily nutrients:

1. Stick to a routine. Make it a habit to have them sit with you at a meal, and let them have up to three meals a day with snacks in between. Placing your toddler in his high chair makes him understand that it's time to eat. Keep meals three to four hours apart so that they can normalize hunger and not think they have to keep eating all day even if they're full. Don't make them nibble all the time otherwise they'll not get hungry enough for the next meal. 

2. Don't bribe them with food. Avoid telling them they'll get the chocolate once they eat their peas, otherwise they'll be eating more than they need, and will also learn to hate the good, healthy foods by thinking they're some sort of punishment. 

3. You decide what foods to offer, and when and where they'll be eaten. Your child will decide which of the foods they will eat and how much. Don't force them to finish what's on the plate. 

4. Offer them water with the food instead of milk or juice, otherwise they'll be tempted to sip all their drink rather than finish their meal. 

5. Cook one food they will surely eat, but allow them to try what the rest of the family is having. 

6. Introduce new foods one at a time so that they can experiment with color, taste, and texture and see what they like. 

But how much is required of them to eat?

Below is a general guideline I like to follow, but I never force my toddler to eat everything I offer him: 

Grains (3 servings daily):

1/2 a cup of oatmeal, pasta, or rice

1 slice of bread

1 cup of dry cereal

3-5 wholegrain unsalted crackers

Fruits and vegetables (5 servings daily):

1/4 to 1/3 cup cooked, canned, or chopped

1/4 to 1/2 small fruit or vegetable

1/4 to 1/3 fruit juice (no more than 4 - 6 ounces daily)

Dairy (2 - 3 servings daily):

1 cup milk

1 cup yogurt

3 slices of processed cheese or 1/2 to 1 ounce

Protein (2 servings daily):

2 Tbsp hummus

1/2 or 1 egg

1 - 2 ounces of meat, chicken, or fish

2 - 4 Tbsp beans or peas

Disclaimer: The above guideline is simply just a guideline I like to follow. The quantities are not to be followed strictly and are NOT set by a pediatrician. Remember, there's no clear cut quantity, rather simply a guideline. All kids are different, and how much calories they take in depends on their height and how active they are. Just try to vary the food groups you offer them (grains, protein, fruits and vegetables) and have them try them. Regarding the exact quantity they need to be eating, always trust your child's needs. They know when they're full. Also, always consult your child's pediatrician.