Mealtime Basics

The amount of food your child needs depends on a variety of factors, including age, sex, and physical activity level. Use the MyPlate Plan as a general guide to how much they should eat from each food group every day.

As the parent, your job is to decide what foods are offered and when and where your child eats them. Let your child decide which of the foods offered they will eat and how much to eat.

Don’t overfeed. You shouldn’t force children to finish meals if they aren’t hungry as they often vary calorie intake from meal to meal. Consult your pediatrician for your child’s specific caloric needs.

Young children need to eat more frequently than adults so they have the energy and fuel to play, run, and climb. Once a child is self-feeding solids, usually around eight to ten months old, they typically need three meals and two snacks per day. This remains fairly consistent through adolescence, with the addition of a third evening snack for highly active school-agers.

You will likely want to feed your child before they get “hangry”, but a general rule of thumb is to offer a meal or snack every two to three hours. A typical feeding schedule or routine might look like:

• 7:00 a.m. –  Breakfast
• 9:00 a.m. – Snack
• 11:30 a.m. –  Lunch (followed by rest or nap for those who need it)
• 2:20 p.m. – Snack (after rest for napping children)
• 4:30 p.m. Optional evening snack, if needed
• 5:30-6:30 p.m. – Dinner

When it comes to feeding children, there really aren’t any “off limits” foods. Honey is the only no-no before one, but other than that, it is fair game!

While most foods are safe for young children, how you prepare them matters. Keep in mind the following:

• Cut up foods that pose a choking risk, including whole grapes, large pieces of meats, hot dogs, raw carrots, etc. Choose frozen or fresh cubed and shredded veggie options to reduce the possibility of choking (and make your job easier!).
  
• For children under three, avoid hard candy and cough drops, raw nuts and seeds, popcorn, chips, and hard pretzels.
• Limit foods that are high in salt, sugar, and fat, including processed foods.

Unless there is a family history of food allergies, you can introduce any foods (other than honey) to children under one. Talk with your pediatrician if you have concerns around food allergies. While a child could be allergic to any food, these eight common allergens account for 90% of all reactions in kids:

• Milk
• Eggs
• Fish
• Shellfish
• Tree Nuts
• Peanuts
• Wheat
• Soybeans

Eating is not ours to control! Continue to offer healthy options at every meal. It may take trying a new food 10 times before they like it. Never force your child to eat a food he or she doesn’t like. Offer multiple choices, so that he or she can choose something they don’t like. It is not uncommon for toddlers to eat most of their calories at one meal – they will get what they need in a 24-hour period!

Many factors shape caregivers’ beliefs and practices about feeding, and it is important to remember that caregivers of different cultures follow different food-related beliefs. The first step in using culturally-responsive feeding practices is to recognize one’s own cultural beliefs regarding feeding.

In the link below, you will find resources and tips on topics including:

• Increasing your knowledge about culturally-responsive feeding practices
• Using culturally-responsive language with children
• Eating family style
• Identifying healthy alternatives to accommodate cultural preferences
• And more!

Learn More