Leena Watts
Three-year-olds are often picky eaters with strong opinions about what they will and won't eat. They typically eat every 2.5–4 hours, adding up to about three meals and two snacks per day. Their small stomachs require balanced options in a feeding schedule to get the nutrients they need. They need about 1,000–1,400 calories a day, including energy foods like whole grains, starchy vegetables, and fruits. They should also be consuming 16–24 ounces of milk and 4 cups of fluid daily, with water as the best drink.
| Characteristics | Values |
|---|---|
| Calorie intake | 1,000–1,400 calories a day |
| Fluid intake | 4 cups (1 L) of fluid a day, more on hot or humid days |
| Milk intake | 16–24 ounces a day (2 to 3 cups) |
| Food types | Whole grains, starchy veggies, fruit, meat, poultry, fish, enriched grains, beans, tofu, tomatoes, broccoli, oranges, strawberries |
| Food textures | Solid food, a variety of textures |
| Food choices | Should be decided by parents, but it's okay to offer simple choices to the child |
| Choking hazards | Still a risk for children under 4 |
| Portion sizes | Decided by the child |
| Eating schedule | Every 2.5–4 hours, adding up to about five times a day (three meals and two snacks) |
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What You'll Learn
- Three-year-olds should eat every 2.5-3 hours, about five times a day
- They should be eating the same foods as the rest of the family
- They need about 1,000-1,400 calories a day
- They should be drinking 16-24 ounces of milk a day
- It's important to limit power struggles and let them know they don't have to eat anything they don't want to
Three-year-olds should eat every 2.5-3 hours, about five times a day
Three-year-olds have small stomachs and busy schedules, so they need to eat regularly throughout the day. Typically, a three-year-old will eat about every 2.5 to 3 hours, or five times a day. This can include three meals and two snacks. It is important to offer a variety of foods and not pressure your child to eat certain things. This is a time when toddlers are developing preferences and may show strong likes and dislikes when it comes to food. It is normal for a three-year-old's appetite to vary from day to day, and they may go up to 4 hours without eating if they are engaged in an activity. However, it is important to try to avoid letting them get overly hungry.
At this age, children are often self-feeding and learning to use utensils. They are also developing opinions about food and may have strong feelings about what they will and will not eat. It is important to respect their choices and involve them in deciding what to eat, while still ensuring they get the nutrients they need. A balanced diet is essential, and it is recommended that parents offer a variety of energy-giving foods such as whole grains, starchy vegetables, and fruits. It is easy to rely on packaged snacks like crackers and granola bars, but it is important to provide a range of options to ensure your child gets a balanced diet.
Preschool-aged children still have small stomachs, so they need balanced options and a feeding schedule to ensure they get the necessary nutrients. It is recommended that they consume about 1,000-1,400 calories per day. In addition, they should drink about 4 cups (1 litre) of fluid, preferably water, although they can also have milk. The recommended amount is 16-24 ounces (2-3 cups) per day. After the age of two, most children can switch to low-fat or non-fat milk. It is also important to limit sugary drinks like soft drinks, fruit juices, and flavoured milk.
It is important to be mindful of choking hazards, even at this age. Common choking hazards include hard candies, nuts, seeds, popcorn, raw vegetables, and fruits with skins. Be sure to cut up foods like grapes and hot dogs lengthwise to prevent choking. It is also a good idea to avoid power struggles at mealtimes by letting your child know they don't have to eat anything they don't want to and by offering less-liked foods alongside more accepted options. Giving them a five-minute warning before meal or snack time can also help manage their expectations and get them ready to transition to a new activity.
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They should be eating the same foods as the rest of the family
Three-year-olds are often playing and exploring, and it can be difficult for them to stop these activities to eat. They may have strong opinions about what they will and won't eat, and this is okay. It's important to let them know they don't have to eat anything they don't want to and to serve less liked foods alongside foods they typically accept.
At this age, children should be eating table food—the same foods as the rest of the family. They should no longer be eating baby foods like purees and puffs unless they have a specific need for these foods. Three-year-olds are likely self-feeding with utensils and actively participating in family mealtimes. They are also often interested in learning how to use utensils, even if they still choose to eat with their hands.
It's important to offer a variety of foods and not pressure your child to eat certain things. Model positive eating habits such as eating without distractions and limiting talk about good vs bad foods. Three-year-olds have small stomachs and need to eat regularly—about every 2.5 to 4 hours during the day, adding up to about three meals and two snacks. They need balanced options in a feeding schedule or routine to get the nutrients they need and to prevent them from asking for snacks every 10 minutes.
Toddlers need about 1,000–1,400 calories a day and 4 cups (1 L) of fluid, more on hot or humid days. Water is the best drink, and they can also have milk. Limit milk intake to about 16–24 ounces (2 to 3 cups) a day. Serve more iron-rich foods such as meat, poultry, fish, enriched grains, beans, and tofu, and include foods containing vitamin C (like tomatoes, broccoli, oranges, and strawberries) to improve the body's iron absorption.
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They need about 1,000-1,400 calories a day
A 3-year-old child needs about 1,000-1,400 calories a day, depending on their age, size, and physical activity level. This recommended calorie intake is an average, so it's not necessary to panic if your child's calorie intake varies from day to day. It's more important to ensure that your child is getting a wide variety of nutrients in their diet.
A typical meal for a 3-year-old might include:
- 1 ounce of meat or 2 to 3 tablespoons of another protein (like eggs or beans)
- 1 to 2 tablespoons of vegetables
- 1 to 2 tablespoons of fruit
- 1 to 2 tablespoons of a cooked grain like pasta or rice
It's important to ensure that your child is getting enough calcium and vitamin D. Toddlers should have 700 milligrams of calcium and 600 IU of vitamin D per day. This can be achieved through two servings of dairy foods per day. However, these servings only provide about half of the necessary vitamin D, so doctors often recommend vitamin D supplements. Be sure to consult your doctor to determine if your child needs a supplement.
In addition to calcium and vitamin D, it's important to include iron-rich foods in your child's diet, such as meat, poultry, fish, enriched grains, beans, and tofu. When serving iron-rich meals, include foods that contain vitamin C (like tomatoes, broccoli, oranges, and strawberries), as this improves the body's iron absorption.
It's also important to limit your child's intake of added sugars and saturated fats. Experts recommend limiting toddlers' added sugar intake to no more than 10% of their total daily calories. Saturated fats are often found in animal sources, so it's best to serve these foods in moderation.
Finally, make sure your child is staying hydrated by offering water throughout the day. While juice can provide vitamins and minerals, it's best to limit juice intake and encourage your child to drink water instead.
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They should be drinking 16-24 ounces of milk a day
Three-year-olds have small stomachs and need to eat regularly. They should be eating every 2.5 to 4 hours, which includes three meals and two snacks per day. It is important to provide them with a balanced diet, offering a variety of foods and letting them choose the portion sizes.
If your child does not like cow's milk or has difficulty consuming it, you can try mixing it with formula or breast milk and gradually increasing the proportion of cow's milk. Other calcium sources include calcium-fortified soy beverages, juices, breads, and cereals, as well as cooked dried beans and dark green vegetables.
It is important to limit your child's milk intake to the recommended amount and encourage them to also drink water, as toddlers need at least 1 litre of fluid per day. Water is the best drink for toddlers, and they should avoid soft drinks, fruit juices, flavoured milk, and sports drinks.
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It's important to limit power struggles and let them know they don't have to eat anything they don't want to
Three-year-olds are playing, learning, and interested in copying much of what you do. They may have strong opinions about what they will and won't eat, and that's okay. It's common for three-year-olds to be picky eaters, and it's important to limit power struggles and let them know they don't have to eat anything they don't want to. Here are some strategies to avoid power struggles and promote healthy eating:
- Avoid coercion, rewards, threats, and nagging: These tactics create a negative feeding environment and don't encourage healthy eating. Instead, they can lead to unhealthy food consumption and make mealtimes more stressful for both parents and children.
- Implement a predictable feeding schedule: Schedules help reduce anxiety and tension for both parents and children. Children will know when to expect meals and snacks and will be less likely to ask for food throughout the day. This also gives parents time to prepare healthy options.
- Offer nutritious choices: Continue to offer your child a variety of nutritious foods and let them decide what and how much to eat. This helps them learn to recognize their internal cues for hunger and fullness.
- Avoid negotiation: It's okay to encourage your child to "try a bite," but avoid negotiating or forcing them to eat. This can negatively affect how they view food and mealtimes.
- Model healthy eating: Have family meals together and eat the same healthy foods as your child. This will encourage your child to eat a more nutritious diet, with more fruits and vegetables.
- Keep mealtimes positive: Avoid using dessert as a reward or threatening punishment. This creates a power struggle and gives the impression that "treats" are more valuable than healthy food. Instead, keep the mealtime mood upbeat and focus on teaching your child about the benefits of healthy eating.
- Provide age-appropriate portions: Don't overload your child's plate. Offer small portions to start with, as bigger portions may encourage overeating. You can always offer more if your child is still hungry.
- Encourage self-feeding: Allow your child to feed themselves, as this gives them a sense of control and helps them develop important skills.
Remember, it's normal for toddlers to go through phases of picky eating and to express their independence through their eating habits. Trust that you are providing healthy options, and your child will be okay even if every meal doesn't go as planned.
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Frequently asked questions
A 3-year-old should eat table food, the same as the rest of the family. They should have a balanced diet with a variety of nutrients and energy foods like whole grains, starchy vegetables, and fruits.
A 3-year-old has a small stomach and needs to eat regularly, about every 2.5-3 hours during the day. This can be three meals and two snacks. Their calorie intake should be between 1,000 and 1,400 per day, depending on their size and activity level.
The American Academy of Pediatrics recommends that children between 2 and 5 years old drink 16-24 ounces of milk per day. Toddlers need about 4 cups (1 litre) of fluid per day, preferably water.
It is common for 3-year-olds to have strong opinions about what they will and won't eat. It's important to offer a variety of foods and let them choose their portion sizes, but avoid power struggles by not pressuring them to eat certain things.
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