Nutrition for two-year-olds 

By age two, children should be eating three meals and one to two snacks each day. At this stage, it’s completely normal for their appetites to vary from day to day. Since toddlers often have small appetites and short attention spans, they may not sit for long or eat large amounts at mealtimes. That’s why it’s important to offer nutritious, well-balanced snacks (or mini meals) that help fill in the gaps. Focus on nutrient-dense foods so that every bite counts toward supporting their growth and development.

This is often the age when picky eating peaks, and it’s common for parents to feel frustrated by their toddler’s inconsistent food choices and ever-changing appetite. Try not to focus too much on what your child eats in a single day. Instead, view their overall intake across the span of a week. Daily fluctuations are completely normal, as toddlers tend to eat according to their body’s changing needs for growth and energy. 

Important nutrients for two-year-olds

Macronutrients are nutrients your body needs in large amounts, like carbohydrates, fat, and protein. Children need plenty of macronutrients to support their rapid growth, development, and energy needs. Micronutrients are nutrients your body needs in smaller amounts, and are just as important. Key micronutrients for toddlers include iron, which supports growth and brain development, and calcium and vitamin D, which are crucial for healthy bone development. Other important micronutrients include vitamin C, vitamin B12, and zinc. 

A well-balanced diet that includes all food groups helps ensure your child gets a wide range of both macronutrients and micronutrients to support their overall health and development.

Picky eating during toddlerhood

Picky eating is a normal part of toddler development. Around this age, children are learning to assert their independence and develop a sense of autonomy—especially when it comes to food. They begin to make their own choices about what, how much, and even whether they want to eat. Their preferences can change daily (or even meal to meal!), and they may suddenly reject foods they previously enjoyed.

Toddlers are also highly influenced by their environment, including the eating habits of parents, siblings, and peers. They may mimic behaviors they observe or resist foods based on how others react to them. While this phase can be frustrating, it’s a normal part of development. Patience, consistency with food exposures, and a positive mealtime environment can help support healthy eating habits over time.

Picky eating strategies to encourage healthy habits 

Prioritize family meals

Research shows that regular family meals help children build a positive relationship with food and are linked to increased food variety. Sitting together to eat provides structure, sets a good example, and turns mealtime into a low-pressure learning experience.

Introduce variety within their comfort zone

Picky eaters often prefer foods that look, taste, and smell exactly the same each time. To gently expand their comfort zone, start by varying how familiar foods are served. For example, offer waffles three different ways in one week: served a whole waffle, cut into strips, or as a sandwich with nut butter. Begin to rotate types of bread, pasta shapes, spreads, and sauces to keep things interesting without overwhelming them. 

Get creative with vegetables

At this age, children prefer crunchy and salty foods. Instead of relying on steamed vegetables, which can be mushy and bland, roast, sauté, or air fry vegetables, which have more appealing textures. Also, don’t be afraid to season their vegetables. A sprinkle of salt, garlic powder, a splash of lemon juice, or a drizzle of olive oil or dressing can add flavor and make veggies more enticing to young taste buds.

Serve small portions

Large portions of unfamiliar food can feel overwhelming to a toddler and may trigger a strong reaction—like refusal, frustration, or food being tossed to the floor. Instead, start small. Offer one small piece of challenging foods, like one stalk of broccoli or a teaspoon of chicken. This low-pressure approach increases the chances they'll interact with and eventually try the food.

Nutrition tips for parents

• Picky eating is a phase. It will pass with consistent exposure and positive mealtime experiences. 

• Do not force or pressure your child to eat. It will backfire and can intensify their refusal. Aim to keep mealtime stress-free and calm to allow the children to feel more relaxed around food. 

• Weekly menus are helpful for parents. It makes it easier to introduce new foods and add more variety to meals. It also avoids the common “what is for dinner” struggle, and encourages organization with meal prep and grocery shopping. Menus are also helpful for children because they know what foods to expect at mealtimes, which provides comfort and reduces anxiety. 

• Serve your child what you are eating, or something similar. This will prevent the burn out of making two different meals.

• Expanding your child's palate takes time. Food exposure at this age is just as important as consumption. It can take over 20 exposures (looking, touching, licking, spitting out) of a new food before it's eaten or accepted.

• Limit grazing, which can get in the way of their mealtime appetite. Stick to 1 to 2 snacks per day at fairly consistent times.

• Maximize their hunger windows. Offer new foods when your child is hungry and eager. For some children, it's the morning meal (breakfast) when they wake up from their evening fast. If your child is consistently a good breakfast eater, that may be the best meal to introduce new foods, even if they are not typical “breakfast” foods 

Common feeding issues at two years

Not wanting to sit at the table

It’s common for toddlers to resist sitting still at mealtimes. One of the first things to check is their seating arrangement. Make sure your child is sitting comfortably with proper support—ideally in a 90-90-90 position (hips, knees, and ankles at 90-degree angles) and with feet supported. A well-supported body makes it easier for them to stay focused and enjoy their food.

Family meals also encourage toddlers to stay at the table by modeling consistent mealtime behavior. Creating a simple, sensory-based routine can help signal that it's time to eat. Try washing hands together, singing a short mealtime song, or letting your child carry their plate to the table to build that transition.

Throwing food

Toddlers throw food because they're overwhelmed by large portions, or because they’re simply not hungry (especially if they had a big snack close to mealtime).In other cases, food-throwing can be a way of seeking attention. If your child learns that throwing food gets a big reaction—like you stopping everything, putting down your phone, or raising your voice—they may repeat the behavior. If your toddler throws food, stay calm and avoid reacting dramatically. 

Becoming a “short order” cook

When toddlers refuse a meal, it can be tempting to whip up something else just to get them to eat—but this often backfires. Making a separate meal teaches them that if they reject what’s served, they’ll get something they prefer instead.  

To avoid this, serve one familiar, accepted food alongside any new or challenging foods. If your child refuses their favorite food, it’s likely a sign they’re not hungry—and that’s okay. Trust their appetite and avoid the pressure to immediately offer alternatives. Over time, this consistency helps establish healthier eating habits.

Sample meals 

Breakfast

• Yogurt with fruit  

• Cottage cheese with chopped fruit

• Whole grain waffle with a cup of milk

• Whole grain banana muffin and yogurt 

• Cheese and egg omelet with fruit and sliced avocado

• Whole grain cereal and a cup of milk 

Lunch

• Whole wheat sandwich with peanut butter and side of cucumbers 

• Turkey burger bites with sweet potato fries and roasted broccoli 

• Stir fried tofu, cauliflower, and brown rice 

• Avocado toast with sliced banana 

• Chickpea pasta with tomato sauce and parmesan cheese 

Dinner

• Whole wheat pasta bake with cheese and a side of green beans

• Salmon with mashed potatoes and roasted carrots

• Toast with scrambled eggs and a side of fruit 

• Bean and cheese quesadilla with sliced vegetables and hummus 

• Pulled chicken with baked potato and steamed broccoli 

If you have questions about your toddler's eating habits, reach out to your local or Summer Health pediatrician for support. Summer Health is a pediatric telehealth platform offering 24/7 care, providing answers for everything from urgent concerns to everyday questions about your child’s health.