Raising Adventurous Eaters with First Foods - 12-24 Months Guide

Sep 27, 2026

A practical 12–24 months guide for raising adventurous eaters and managing toddler feeding as hunger and metabolism slow after age one. It outlines meal and snack structure, portion guidance, recommended food groups, and limits on added-salt or sugary packaged snacks. The guide emphasizes safe preparation to reduce choking risk, milk and beverage transitions, hydration, and strategies like rotating foods and offering variety without pressure.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages4

Reading Time10 min

AccessFree to download

What to Eat & How Much

Toddler Beverages

Approaches to Toddler Eating

Positive Mealtime Environment

During your baby’s first year, growth is fast so they are very hungry. However, after age one, growth and metabolism slow down. You might notice your baby, now a toddler, is less hungry and not as 12-24 Months Guide interested in every meal. They may not enjoy foods that they once liked. Be patient as toddlers may need the same kind of practice with foods, like veggies, as they did when they first started solids. What to Eat & How Much • Offer 3 meals (¾-1 cup of food per meal) and 2 snacks. Continue to share family meals with your toddler. • Start with small portions, such as 2 tablespoons of each food, and offer more if they are still hungry. Some days they may eat very little, and some days they may eat a lot. This is normal, so try not to pressure your child to eat more. • Aim for at least three food groups at meals and at least two food groups at snacks. Prioritize meals/ snacks that include protein or dairy (which contain healthy fats) and fiber-rich carbohydrates (veggies, fruits, and whole grains) to help kids get a variety of nutrients and feel fuller, longer. • Limit use of toddler prepackaged snacks like yogurt melts, crackers, and puffs which may have too much added salt or sugar. • Continue to prepare food safely to avoid choking hazards: chop or grind up whole nuts, cut hard uncooked veggies into thin strips or cook until soft (carrots, celery), slice tiny round foods in half (blueberries) and larger round foods in quarters (grapes, cherry tomatoes), cut hot dogs into thin half moon slices, thinly slice hard fresh fruit (apple), shred or thinly slice cheese, thinly spread nut and seed butters onto toast or other foods, avoid popcorn and some types of candy (hard candy, jelly beans, fruit snacks, gummy or sticky candy) . *If your child requires an alternative milk, talk to your pediatrician about what choices are available and how to make sure there is enough fat and nutrients in their diet. Fill half your plate at each eating opportunity with vegetables and fruits FOR EACH MEAL OR SNACK… CHOOSE 1-3: • VEGGIES: Offer a rainbow of colors every day for maximum exposure to flavors and nutrients. Set a family goal to try a new veggie each week! • FRUITS: Fresh, frozen, or canned in juice all count! Aim for a variety of whole fruits for maximum fiber and nutrients, not juice. • WHOLE GRAINS: Aim for at least half of grains to be whole grains each day (oats, whole wheat bread, brown rice, whole grain pasta, corn or whole wheat tortillas, whole grain pita or naan) . CHOOSE 1-2: • PROTEIN: Eggs, ground or shredded meats (turkey, beef, chicken, pork, lamb), fish & shellfish, tofu, beans & lentils, nut or seed butter • DAIRY*: milk, cottage cheese, yogurt, cheese 12-24 Months Guide Toddler Beverages • Around 12 months, your child should transition from breast milk or formula to whole cow’s milk. * Fat is important for brain development until 24 months. Alternatively, you can continue to offer breast milk through breastfeeding or from a cup. • Use cups instead of bottles by age 12 months. Straw cups are great for exercising important facial muscles that are used for eating and speaking. Sometimes toddlers will drink less milk when they transition to a cup. Toddlers should begetting most of their nutrition from solid foods, and less from milk. Limit milk intake to 16-24 ounces per day. Approaches to Toddler Eating • Encourage drinking plain water freely (above 8 ounces) . Juice is not necessary at this age. Even if diluted, it introduces unnecessary calories and can contribute to cavities. It may also encourage a strong preference for sweet foods. If you do decide to offer juice occasionally, offer no more than 4 ounces (½ cup) of 100% juice. • Remember parents and caregivers decide “when,”“what,” and “where” to eat. Your toddler decides“if” they are going to eat and “how much.” Offer a meal with a variety of foods, including something you know they will eat and a few new fo

FAQs

How many meals and snacks should a 12–24 month toddler have, and what portion sizes to start with?

Offer 3 meals and 2 snacks. Start with small portions (about 2 tablespoons of each food) and offer more if the toddler is still hungry, without pressure to eat more.

Which food groups should be included at meals and snacks?

Aim for at least three food groups at meals and at least two at snacks. Prioritize protein or dairy and fiber-rich carbohydrates such as vegetables, fruits, and whole grains.

What beverages are recommended for toddlers in this age range?

Transition to whole cow’s milk around 12 months and use cups instead of bottles. Limit milk intake to 16–24 ounces per day, encourage plain water, and keep juice minimal (no more than 4 ounces of 100% juice if offered occasionally).

Sep 27, 2026

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