2 TO 2½ YEARS

I can eat what everyone else eats. You don’t need to make something special for me. You may need to cut it in smaller pieces for me.
Let me decide what I will eat from the foods you offer.

HOW

Offer me a variety of foods, even ones you don’t like. Let me try them to learn if I like them.
If I don’t like a new food right away, that’s okay! Offer it again at another time. It might take 10 or more times before I decide to try it.

WHEN

My routine is important. Let’s try to eat at consistent times every day. I like to eat about every 2-3 hours.
My tummy is small. I need to eat 3 meals and 2-3 snacks per day.
If I don’t want to eat at a meal or snack, remind me that I can eat at the next meal or snack time.
Serve me mostly water between meals and snacks.

WHERE

I learn by watching you. Sit and eat the same foods that you offer to me.
Teach me I am part of the family by eating together. I might like to pretend cooking and eating with toy plates and foods.

I am learning how to do
more, like feeding myself
and cleaning up my toys.

I love when you tell me
you are proud.

HOW MUCH SHOULD I EAT?

During my second year of life, less of my nutrition will come from breast milk or formula and more will come from table foods. I continue to learn about new foods. I’m trying new tastes and textures. My foods will change as I learn and grow.

For me, amounts are still small. I may be eating more whole foods that are soft, cut up, or foods I can pick up by myself.

My appetite can change from day to day. Don’t worry if I eat more one day and less the next. Keep offering me new foods and add on to favorites I enjoy. We’ll learn together. Eating together should be enjoyable for both of us.

Offer meals and snacks about every 2-3 hours, including something before bedtime.

Create a satisfying meal or snack by offering me a few different foods at snack time.

I eat small portions. A serving is 1-2 tablespoons or a quarter slice of bread. Let me eat until I show you I am full.

Here are some examples of what meal and snacks might look like on my plate.

Many of these options can be made with WIC-approved foods!

Breakfast

diced strawberries

milk in an open cup

yogurt

french toast sticks with maple syrup

- OR -

peeled apple slices

100% fruit juice

scrambled eggs with cheese

turkey bacon

Lunch

diced kiwi

water in an open cup

ham sandwich

cooked, mashed sweet potatoes

- OR -

sliced banana

milk in an open cup

peanut butter and jam sandwich

cooked, chopped carrots

Snacks

peanut butter on banana slices

milk in an open cup

- OR -

crackers with cheese

water in an open cup

- OR -

watermelon

milk in an open cup

graham crackers

- OR -

applesauce

milk in an open cup

oatmeal cookie

Offer snacks between meals. They help tide me over between meals. Plan for two during the day and one before bed.

Dinner

pasta with butter and grilled, chopped chicken

cooked, halved cherry tomatoes

milk in an open cup

cooked, cup up broccoli

- OR -

quesadilla with guacamole

mandarin orange slices

milk in an open cup

black beans and rice

A serving at my age is about 1-2 tablespoons of a food. Offer 2-3 food items at a meal and build from there. Let me eat until I show signs I’m full. I might close my lips, turn or shake my head, or raise my arm. Let me stop eating and get down when I’m done.

My eating might vary from day-to-day. Don’t worry, that’s normal for me.

Food Groups

These are examples of foods that are in each food group. I may eat more or less than the amount of each food shown.

GRAINS

VEGETABLES

FRUITS

MILK & DAIRY

PROTEINS

DESSERTS

FATS & SAUCES

COMBINATION FOODS

GRAINS

Cereal

group grain Cereal

group grain Pasta

Pasta

Tortilla

group grain Tortilla

group grain Rice

Rice

Bread

group grain Bread

group grain Crackers

Crackers

Bite-sized pieces.

Examples: whole grain bread, white bread, tortillas, rice, noodles, cereals, crackers, pancakes, French toast, muffins, bagels, dry or cooked cereal.

Offer a variety throughout the week based on culture, family traditions, and budget.

VEGETABLES

Green beans

vegetables Green beans

vegetables Carrots

Carrots

Beets

vegetables Beets

vegetables Broccoli

Broccoli

Sweet Potato

vegetables Sweet Potato

vegetables Cauliflower

Cauliflower

Bell peppers

vegetables Bell peppers

Cooked and mashed, sliced, or chopped veggies.

Examples: beets slices, broccoli, cauliflower, yams, potatoes, carrots, green beans.

Offer a variety throughout the week based on culture, family traditions, and budget.

FRUITS

Kiwi

fruit Kiwi

fruit Plum

Plum

Nectarine

fruit Nectarine

fruit Blueberries

Blueberries

Apples

fruit Apples

fruit Watermelon

Watermelon

Avocado

fruit Avocado

Mashed, sliced, chopped, canned, or soft fresh fruit.

Examples: applesauce, apple wedges, bigger chunks of banana, pear slices, canned peaches, kiwi, strawberries, cantaloupe, honeydew.

Offer a variety throughout the week based on culture, family traditions, and budget.

MILK & DAIRY

Breastmilk

dairy food Breastmilk

dairy food Yogurt

Yogurt

Sliced Cheese

dairy food Sliced Cheese

dairy food Milk

Milk

Cottage cheese

dairy food Cottage cheese

dairy food String cheese

String cheese

Examples: whole milk, or low-fat or fat-free milk, yogurt, cheese, cottage cheese.

Offer a variety throughout the week based on culture, family traditions, and budget.

PROTEINS

Peanut Butter

protein Peanut Butter

protein Tuna

Tuna

Beans

protein Beans

protein Eggs

Eggs

Tofu

protein Tofu

protein Beef

Beef

Chicken

protein Chicken

Examples: soft cooked pieces, mashed beans or peas, eggs, peanut butter, cut up hamburger, tofu, and cooked, chopped meat, poultry, or fish.

Offer a variety throughout the week based on culture, family traditions, and budget.

DESSERTS

Cupcake

dessert Cupcake

dessert Pudding

Pudding

dessert Cookie

dessert Ice Cream

Ice Cream

Brownie

dessert Brownie

Offer 1 serving of dessert at the same time as the rest of the meal and allow your child to pick when to eat it at the beginning, middle, or end of the meal.

Offer cookies and other desserts as a snack on occasion. You can offer it with milk if you want.

Offer a variety throughout the week based on culture, family traditions, and budget.

FATS & SAUCES

Butter

food fat Butter

food fat Cream cheese
Cream cheese

Ranch dressing

food fat Ranch dressing

food fat Gravy Gravy

Children need some fat to grow, provide energy, and make food taste good.

Examples: butter, sour cream, cream cheese, ranch dressing, other sauces, gravy.

COMBINATION FOODS

Quesadilla with guacamole

combination meal Quesadilla with guacamole

combination meal Pizza

Pizza

Mac n’ Cheese

combination meal Mac n Cheese

combination meal Lasagna

Lasagna

Burrito

combination mealBurrito

combination meal Sandwich

Sandwich

Some foods are a combination of food groups and make for a tasty meal.

Examples: pizza, casseroles, soup, mac n’ cheese, spaghetti, lasagna, burritos, quesadillas, soft tacos, hamburgers.

Family Meals

I like to be with you. Let's enjoy eating together. Please turn off all our TVs and cell phones and any other things that might distract me.
Put me in my highchair or booster seat at the table when it's time to eat a meal or snack. Make sure my feet are supported.
Treat me like the rest of the family by offering me what everyone else eats. Cut or soften it if need be.
Put each food on my plate. As I grow, you can help me serve myself. I love my small plate, cup, fork, and spoon. They are just the right size for me.
Trust me to eat what and how much I need from what you offer at the table.

Help me to like new foods

Keep offering me new foods along with foods I already like. Please don't force me to eat them. It might take many tries before I taste or learn to eat the new food.
I change my mind a lot. I might like a food today, but not tomorrow. I might eat only one food. This is normal.

LOOK WHAT I CAN DO!

I like to do things for myself. Please say you are proud of me.
I can build a tower out of blocks.
I love to run, jump, and climb. Please watch me and keep me safe.
I am learning new words. I can even put words together like "Want snack, Mommy" or "Where ball, Daddy?". Talk, sing, or read to me so I can learn more. Teach me the names of things like elbows, knees, and toes.

I am learning

Please don't worry if I get messy. This is how I learn to feed myself.
I like new words. Point to foods and help me name them. Teach me the colors of foods.
I like to copy what you do. Let's wash our hands before and after we eat.
I can feed myself with a spoon or a fork and will still use my fingers.

Let's Play

Please plan time for me to run around and play at safe playgrounds.
I want to kick and throw a ball. I like to do it over and over again so I can do it well.
When you play with me, I get stronger and smarter.
We'll get to know each other better when we play.

KEEP ME SAFE AND HEALTHY

Look how many teeth I have! Please brush my teeth, front and back, 2 times a day. Use a small toothbrush with soft bristles and a rice-sized amount of fluoride toothpaste. Take me to the dentist to keep my teeth strong.

Do not share food, spoons, or forks with me. Taking things from your mouth and putting them in mine spreads germs that can give me cavities.

Please help me give up my sippy cup and use a big kid cup instead.

Offer me safe foods

Give me foods that are bite-sized and soft enough for me to chew easily. Cut grapes and hot dogs the long way.
Don't give me foods that I can choke on: raw hard vegetables, whole grapes, spoonfuls of peanut butter, chips, nuts, popcorn, dried fruits, hot dogs, chunks of meat, or hard candy.

Sun Safety

It's better to dress me in sun-protective clothes, like hats, shirts, and swimsuits with UPF 50, instead of relying only on sunscreen. If you don't have special sun clothes, use tightly woven fabrics and a hat with a wide brim.
Try to keep me in the shade from 11 a.m. to 4 p.m. when the sun is strongest. You can check the UV index on your phone; if it's 3 or higher, I need full sun protection.
Use mineral sunscreens with zinc oxide or titanium dioxide, especially for my sensitive skin. Stick sunscreen is great for my face and ears. Reapply sunscreen every couple of hours and after I swim.

Even on cloudy days, UV rays can still cause burns, so protect me then too. If you have questions about my skin or sunscreen, ask my doctor.

2 TO 2½ YEARS

I FEEL PROUD WHEN I GET TO CHOOSE.​

WHAT

HOW

WHEN

WHERE

I am learning how to domore, like feeding myselfand cleaning up my toys.

I love when you tell meyou are proud.

HOW MUCH SHOULD I EAT?​

Here are some examples of what meal and snacks might look like on my plate.

Many of these options can be made with WIC-approved foods!

Breakfast

diced strawberries

milk in an open cup

yogurt

french toast sticks with maple syrup

peeled apple slices

100% fruit juice

scrambled eggs with cheese

turkey bacon

Lunch

diced kiwi

water in an open cup

ham sandwich

cooked, mashed sweet potatoes

sliced banana

milk in an open cup

peanut butter and jam sandwich

cooked, chopped carrots

Snacks

peanut butter on banana slices

milk in an open cup

crackers with cheese

water in an open cup

watermelon

milk in an open cup

graham crackers

applesauce

milk in an open cup

oatmeal cookie

Dinner

pasta with butter and grilled, chopped chicken

cooked, halved cherry tomatoes

milk in an open cup

cooked, cup up broccoli

quesadilla with guacamole

mandarin orange slices

milk in an open cup

black beans and rice

Food Groups

Family Meals

Help me to like new foods

LOOK WHAT I CAN DO!​​

I am learning

Let's Play

KEEP ME SAFE AND HEALTHY

Offer me safe foods

Sun Safety

I FEEL PROUD WHEN I GET TO CHOOSE.

I am learning how to do
more, like feeding myself
and cleaning up my toys.

I love when you tell me
you are proud.

HOW MUCH SHOULD I EAT?

LOOK WHAT I CAN DO!