Healthy Eating Guide: Ages 2-3
Establishing a habit of healthy eating is crucial for children aged 2 to 3 years because it supports the rapid growth and development that happens around this age, and it sets a foundation for lifelong well-being.
Healthy habits check list
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Be Mindful
- Only weigh your child every 6 months.
- Focus on healthy habits instead of how much your child weighs.
- Praise your child when they eat healthy foods.
- Do not call food "good" or "bad."
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Fruits and veggies
- Make 1/2 your child's plate fruits & veggies.
- Offer canned fruit in 100% juice, canned veggies without salt, frozen or raw fruits and veggies.
- Give fruits & veggies as snacks.
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Activity and exercise
- Your child needs 60 minutes of activity every day.
- Exercise with the whole family.
- Limit screen time.
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Mealtime
- Get rid of mealtime distractions (TV, tablets, phones, toys).
- Enjoy meals at the table.
- Eat Slow.
- Talk to the whole family.
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Beverages
- Only offer water or fat-free/low fat milk.
- Do not offer juice, soda, or Gatorade.
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Meals and snacks
- 3 meals per day.
- 1-2 snacks per day.
- Eat when you are hungry.
- Choose fruits & veggies for snacks.
How can I decrease fat and sugar in my child's diet?
| Instead of… | Try… |
|---|---|
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Eating snacks with fat and sugar
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Healthy snacks
|
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Cooking with high fat methods
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Low fat cooking methods
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High fat meats and dairy products
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Low fat meats and dairy products
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High sugar desserts and beverages
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Beverage and dessert alternatives
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Healthy meal planning - 1,000 calories
|
Grains 3 servings per day |
Veggies 2 servings per day |
Fruit 2 servings per day |
Calcium 4-5 servings per day |
Protein 2 servings per day |
|---|---|---|---|---|
| ⅓ cup oatmeal | ½ cup carrots | ½ cup melon | ½ cup milk | 1 oz chicken |
| 10 whole wheat crackers | ½ cup broccoli | ⅓ cup canned peaches | ½ oz cheese | 1 oz fish |
| ½ cup rice | ½ cup green beans | ½ cup berries | ½ cup yogurt | 1 egg |
| 1 slice bread | ½ cup cauliflower | ½ cup pineapple | ½ cup Ripple milk | ¼ cup beans |
| ½ cup cereal | ½ cup squash | ½ cup mango | 1 cup cottage cheese | 2 TBSP nuts |
| 1 6-inch tortilla | ½ cup snap peas | ½ cup canned pears | ½ cup soy milk | 1 TBSP peanut butter |
Healthy meal plan - 1,000 calories
| Day 1 Meal Plan | Day 2 Meal Plan |
|---|---|
| Breakfast ⅓ cup oatmeal ½ cup milk ¼ cup blueberries |
Breakfast ½ cup cereal ½ cup milk ½ cup strawberries |
| Snack ½ cup yogurt ¼ cup peaches |
Snack ½ cup banana 1 cup milk |
| Lunch 1 oz chicken ½ cup rice ½ cup green beans |
Lunch 1 oz turkey ¼ cup potatoes ½ cup broccoli ½ cup yogurt |
| Snack ½ cup apples (no skin) 1 cup milk |
Snack 10 crackers 1 oz cheese |
| Dinner ¼ cup beans ½ cup milk 1 tortilla ½ cup cooked carrots |
Dinner 1 oz fish ½ cup pasta ½ cup asparagus ½ cup milk |
How do I build a healthy snack?
Choose Two:
Fruit - Veggies - Starch - Protein
1 oz mozzarella cheese + 5-10 wheat crackers
1 tangerine + cheese stick
1 cup popcorn + 1 TBSP chocolate chips
½ medium banana + 1 TBSP peanut butter
1 TBSP hummus + ¼ cup snap peas
½ cup yogurt + berries
½ cup canned fruit + ½ cup cottage cheese
2 TBSP avocado + 1 slice whole wheat toast
Celery sticks + 1 TBSP peanut butter
Veggie stick + 1 TBSP salad dressing
Cucumber + pineapple + Tajin
Fruit smoothie
How do I build a healthy meal?
- Chicken
- Beef
- Tofu
- Turkey
- Pork
- Shrimp
- Fish
- Edamame
- ¼ cup almonds
- 2 TBSP nut butter
- Lentils
- Eggs
- Yogurt
- Cheese
- Potatoes
- Sweet potatoes
- Rice
- Oats
- Corn
- Quinoa
- Farro
- Whole grain bread
- Cereal
- Corn tortilla
- Flour tortilla
- Pasta
- Dinner roll
- Rice
- Greens
- Tomatoes
- Corn
- Squash
- Cucumber
- Cauliflower
- Broccoli
- Mushrooms
- Carrots
- Eggplant
- Brussel sprouts
- Oranges
- Green beans
- Pineapple
- Apples
- Banana
- Berries
- Peaches
Healthy grocery list
Protein
- Chicken breast
- Turkey breast
- Eggs
- Turkey bacon
- Chicken sausage
- Extra lean ground beef (93% or 97%)
- Fish (fresh or frozen without breading)
- Tuna (water packed)
- Dried or canned beans (pinto, kidney, lentils, etc.)
- Fat free lunchmeat (turkey, chicken, ham)
Starch
- Whole wheat bread
- Whole wheat tortillas
- Hot cereal - plain (oatmeal, Cream of Wheat, etc.)
- Rice (brown and white)
- Pasta or noodles
- Potatoes (plain, baked)
- Whole wheat crackers
- Unsweetened cereal
- Light popcorn
- Rice cakes (plain)
- Corn (on the cob or canned)
Dairy
- 1% milk or fat free milk
- Low fat Greek yogurt or non-dairy yogurt alternative
- Low fat cheese or non-dairy cheese alternative
- Mozzarella or string cheese
- Fat free cottage cheese
- Frozen yogurt
Sweets
- Sugar free Jell-o
- Yogurt bars
- Sugar free pudding
- Chocolate dipped fruit
- Fat free ice cream
- Mini and individually packaged treats
Fruits and veggies
- All fruit
- Berries
- Apples
- Bananas
- Grapes
- Melon
- Oranges
- All vegetables
- Carrots
- Bell pepper
- Broccoli
- Cauliflower
- Cucumbers
- Lettuce
- Frozen fruits
- Frozen vegetables
- Canned fruit (in 100% juice)
- Canned vegetables
Condiments
- Light mayonnaise
- Light salad dressing
- Cooking spray
- Mustard
- Relish
- Tomato or spaghetti sauce
- All spices and herbs
- Salsa or hot sauce
- Lime juice
- Lemon juice
- Tajin
Exercise and activity
Aerobic exercise
- Dancing
- Running
- Jumping Jacks
- Jumping Rope
- Walking
- Swimming
Family activities
- Dancing
- Household chores
- Evening/morning walks
- Riding bikes
- Outdoor games (tag, jump rope, etc)
- Going to the park
Strengthening
- Push-ups
- Sit-ups
- Squats
- Lunges
- Arm rotations
- Bicycle kicks
- Wall sits
- Squat jumps
- Tricep dips
- Calf raises
Classes and sports
- Dance class
- Gymnastics
- Soccer
- Volleyball
- Softball/baseball
- Swimming
- Karate
- Zumba
- Pilates
- Yoga
- HighFitness
Remember: you don't have to leave the house to get exercise. Look for free workout videos on YouTube!
How do I set healthy goals for my child?
My child will make ½ their plate fruits and vegetables.
My family will go for a 60 minute walk 3 times this week.
I will buy my child foods from the Healthy Grocery list.
My child will add fruits and vegetables to each snack.
Healthy recipes to try
Ingredients
- 1 Cucumber, chopped
- 1 watermelon, chopped
- 1/4 cup feta cheese
- 2 TBSP balsamic vinegar
- 1 TBSP olive oil
- Salt and Pepper
Methods
- Chop watermelon and cucumber.
- Mix with feta, balsamic vinegar, and olive oil.
- Salt and pepper to taste.
Ingredients
- 2 Eggs
- 1 tsp Salt
- 1 cup Greens (spinach, kale, collard, etc)
- 2 TBSP Cheese
- 1 tsp oil
Methods
- Crack the eggs into the bowl, add the salt, and use the fork to beat the eggs.
- Add greens and cheese.
- Put oil in skillet and heat over medium heat.
- Add egg mixture and tilt the pan to spread the eggs around the bottom.
- When the eggs look firm and set, gently loosen the omelet.
- Using spatula, fold the omelet in half and slide onto the plate.
Ingredients
- 1 overripe banana, peeled
- 2 large eggs
- 1/2 cup quick cooking oats
- 1/2 tsp baking powder
- pinch of salt
- 2 tsp oil
Methods
- Put the banana, eggs, oats, baking powder, and salt in a blender.
- Turn the blender to medium speed and blend until the mixture is smooth.
- Add 1 tsp oil to the skillet and heat over medium heat.
- Drop 1/4 cup of batter into the skillet.
- Cook until there are bubbles on the pancake's surface. Use the spatula to flip the pancake over and cook until golden brown.
- Top with maple syrup and fruit.
Ingredients
- 2 cups diced chicken
- 2 medium tomatoes, diced
- 2 ripe avocados, diced
- 1 cup corn kernels
- 2 TBSP lime juice
- 1/4 cup black beans
- 1/2 cup peppers
Methods
- Put all the ingredients in the bowl and mix gently.
- Add salt and pepper to taste