TrueLife

Build a Perfect Diet

What two-year-olds should be eating—and how much

Given the chance, two-year-old Maris would eat macaroni and cheese for most meals. You can probably guess what happens when her mother, Amy Cohen, a marketing manager in Dallas, offers her fruits and vegetables. "Her typical response is an instant ‘I don’t like that,’" reports Cohen, who worries that her slender daughter isn’t getting enough calories or balance in her diet.

The eating habits of the typical two-year-old can be confusing for parents. At 24 months, a child’s appetite may spike and then fall off. He’ll consume one food day after day, then suddenly turn up his nose at it. "If my son, Amiri, decides he likes something, I assume he’ll always want to eat it," says Sheree Thompson, a writer in Los Angeles. In fact, Amiri continually changes his mind, so she resorts to trickery—hiding vegetables under the cheese of homemade pizzas, for example. Another tactic: You can try grinding up veggies and camouflaging them in meat loaf.

All of this is exasperating, but it’s not necessarily anything to worry about. If your two-year-old is active and growing at a rate of about a pound every three months, you probably have no cause for concern, says Dr. Vincent Iannelli, a Dallas pediatrician who’s the dad of two-year-old twin boys.

Getting it Right

"The ideal diet for a two-year-old is similar to that for a healthy adult," says Peggy O’Shea, a dietitian in Brookline, Mass. "Toddlers need enough energy and protein—drawn from all food groups—to grow normally."

To help you figure out what you should feed your child, the U.S. Department of Agriculture (USDA) has developed a Food Guide Pyramid for kids ages two to six (check www.usda.gov for updates). Six daily servings of grains, preferably whole grains, make up the pyramid’s base; three portions of vegetables and two of fruit form the next tier; and two servings of milk and two servings of a high-quality protein, such as meat, poultry, legumes or tofu constitute the next level. The pyramid is topped by sweets and fats, which should be occasional add-ons.

A child’s serving is approximately one-quarter of an adult portion—or about two tablespoons for all food categories except milk, says O’Shea. "Toddlers should drink two cups of milk for a total of 16 ounces daily," she says. "It’s an important source of protein and calcium." At 24 months, however, most children switch from whole milk, which has the extra fat needed for early brain development, to 1% or 2%. Check with your doctor to see if that change is appropriate for your child.

Healthy Options

Busy parents often resort to popular prepared foods, such as chicken nuggets or fish sticks. However, because they are usually fried, they pile on fat and calories. Instead, oven-bake these items or, better yet, modify your own fresh-cooked meals for your little one. Chop or puree the veggies; cut the meat into bite-size pieces and remove (or avoid cooking with) sauces.

Obesity Concerns

About 10% of American children ages two to five are overweight, and another 10% are at risk. As a result, some parents wonder if they should restrict their child’s diet. No, says Iannelli. The best way to help a youngster maintain a healthy weight is to stress healthy foods, few sweets and plenty of exercise.

Stay the Course

With perseverance and understanding, you’ll expand your child’s food repertory. And don’t worry if he hasn’t consumed the recommended servings for every food group in a given day. Instead, focus on the balance over the course of a week or even a month.

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