Helping Your 1 To 3 Year Old Child Eat Well: How Much Food Does My Child Need?

Child Nutrition Series - Number 69d
October 2014
Helping Your 1 to 3 Year Old Child Eat Well

How much food does my child need?
Appetites of young children can change from one day
to the next. As a parent or caregiver you decide:
what foods are offered;
when to serve meals and snacks; and
where to serve meals and snacks.
Your child decides:
which foods to eat from the ones that are offered;

and
how much to eat.
Start by offering your child small amounts of food and

let them ask for more. Your child will show you when
they are hungry or full.
Sometimes, your child will be hungry and eat a lot.
Other times, they will not eat very much. This is
normal. Do not pressure or bribe your child to eat or to
finish a meal if they are no longer hungry.
If you have questions about your childs growth or
appetite, talk to your health care provider.
What foods do I offer my child?

Offer your child the same healthy foods that you and
the rest of your family enjoy. Give your child foods
with different flavours and textures from all 4 food
groups. The 4 food groups are:
Vegetables and fruit
Grain products
Milk and alternatives
Meat and alternatives
Make sure that the foods you offer are prepared with
little or no added salt or sugar. Include healthy foods
that are higher in fat like salmon, avocado, cheese, and
nut butters.
For meal and snack ideas see HealthLinkBC File #69e

Meal and Snack Ideas for Your 1 to 3 Year Old Child.
What do I offer my child to drink?

Water is the best drink when your child is thirsty. Offer
water in between meals and snacks.
You can continue to offer breastmilk until your child is
2 years old or longer.
Your child can drink pasteurized (pas-chur-ized) whole
cow milk (3.25% milk fat) at meals and snacks. Offer
500mL (2 cups) every day if your child no longer
breastfeeds.
Limit milk to no more than 750 mL (3 cups) every day.
Drinking too much milk fills your childs tummy. This
leaves less room for foods that have important
nutrients like iron foods like meat, legumes, infant
cereal or cooked tofu.
Lower fat milks (skim, 1%, 2%), fortified soy
beverages, rice and almond drinks are not
recommended before your child is 2 years old. They
are too low in fat and other nutrients your child needs.
If your child does not drink whole cow milk, talk to
your health care provider about what you can offer.
Children do not need juice or sugary drinks. These
include pop, sports drinks, fruit beverages and fruit
flavored drinks made from powders or crystals. If you
give your child juice, offer them no more than 125 mL
(1/2 cup) of 100% fruit juice per day. For dental
health, it is better to have juice only with meals.
Do not give your child drinks with caffeine or artificial
sweeteners.
Use an open cup instead of a sippy cup or bottle
when you give your child a drink. An open cup will
help your child learn to drink. It also lowers the risk of
tooth decay.
When should I serve food to my child?

For more information on the 4 food groups, visit
Eating Well With Canadas Food Guide at www.hcsc.gc.ca/fn-an/food-guide-aliment/index-eng.php.
Give your child up to 3 small meals and 1 to 2 snacks

during the day. Try to serve meals and snacks at about
the same time every day. A schedule of meals and
snacks can help your child develop healthy eating

habits.
also takes time. Plan time to sit and eat slowly with
your child. A mess is also part of learning how to eat.
Your child may take longer to eat than you. Give them
time to finish eating. If your child shows you that they
are done eating by playing with the food, let them
leave the table to enjoy a book or a toy.
Try offering the same food in different ways.

Be patient. Keep giving your child foods made in
different ways: raw, cooked (steamed, roasted), in
stews, soups and sauces. If your child likes vegetables
cooked a certain way, give them other vegetables made
that same way.
What if my child doesnt want to eat?

How much your child wants to eat is affected by:
their mood (tired, upset or excited);
their health;
the time of day;
the type of food offered; and
how active they are.
Offer new foods with foods your child already likes.

Offer new foods often and serve them with at least 1
food that your child likes. If your child doesnt want to
eat, or eats very little at a meal, offer a healthy snack 1
to 2 hours later. Making a different meal for your child
will not help them become a healthy eater.
Its okay if your child sometimes doesnt eat or eats

very little. A skipped meal or snack wont harm a
healthy child. Saying no is also your childs way of
having choice or freedom.
Sometimes young children only want to eat the same

foods over and over again. This is normal and may last
for a few weeks or months. If the favourite food is
healthy, continue to offer it along with a variety of
other healthy foods. If the favourite food is a less
healthy option, give it to your child less often.
If your child cant settle down to eat, plan some quiet

time before the meal or snack. Keep meal times calm
and turn off the TV, cell phones, tablets and
computers.
Allergies
If you have questions or concerns about food allergies,
talk to your childs doctor, pediatrician, a registered
dietitian, or a public health nurse.
Using dessert or a favourite food as a reward for eating

isnt needed. If your child doesnt like a food, or
doesnt want to eat, remove the food and offer a
healthy snack 1 to 2 hours later.
For More Information
What can I do to help my child eat well?
For more information on meal and snack ideas, visit

Toddlers First Steps
www.health.gov.bc.ca/library/publications/year/2015/t
oddlers-first-steps-2015.pdf (PDF 7.68 MB)
Sit and eat with your child.

Show your child what eating healthy is like. You are
your childs best role model. They will learn to eat and
explore new foods by watching what you do.
For more nutrition information, call 8-1-1 to speak

with a registered dietitian.
Offer new foods many times.

Children often need to see, smell, and touch a food
many times before tasting it. Your child may need to
taste a food many times before they eat it. Continue to
offer new foods and include foods your child has
refused in the past.
For more HealthLinkBC File topics, visit

www.HealthLinkBC.ca/healthfiles or your
local public health unit.
Give your child enough time to eat.

Young children learn by touching, smelling and
looking at foods. Give your child time to learn about
the foods you offer. Learning to use a spoon and fork
Click on www.HealthLinkBC.ca or call 8-1-1

for non-emergency health information
and services in B.C.
For deaf and hearing-impaired assistance,
call 7-1-1 in B.C.
Translation services are available in more
than 130 languages on request.

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Child Nutrition Series - Number 69d

Helping Your 1 to 3 Year Old Child Eat Well

what foods are offered;

when to serve meals and snacks; and

where to serve meals and snacks.

Your child decides:

which foods to eat from the ones that are offered;

how much to eat.

Start by offering your child small amounts of food and

What foods do I offer my child?

Vegetables and fruit

Milk and alternatives

Meat and alternatives

For meal and snack ideas see HealthLinkBC File #69e

What do I offer my child to drink?

When should I serve food to my child?

Give your child up to 3 small meals and 1 to 2 snacks

snacks can help your child develop healthy eating

Try offering the same food in different ways.

What if my child doesnt want to eat?

their mood (tired, upset or excited);

the time of day;

the type of food offered; and

how active they are.

Offer new foods with foods your child already likes.

Its okay if your child sometimes doesnt eat or eats

Sometimes young children only want to eat the same

If your child cant settle down to eat, plan some quiet

Using dessert or a favourite food as a reward for eating

For More Information

What can I do to help my child eat well?

For more information on meal and snack ideas, visit

Sit and eat with your child.

For more nutrition information, call 8-1-1 to speak

Offer new foods many times.

For more HealthLinkBC File topics, visit

Give your child enough time to eat.

Click on www.HealthLinkBC.ca or call 8-1-1

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