Teach your child (age 2 and older) to be an independent eater

Your toddler 2+ may have mastered using a spoon and fork but that doesn't mean he's mastered independent eating. Being an independent eater also means recognizing when he's hungry and full and making nutritious food choices. Here are several ways to help your preschooler further develop his independent eating skills.

1. Offer small portions
   Don't overwhelm your child with adult portions. Instead, offer small amounts of food and let your child ask for more if he's still hungry.
2. Let your child help
   Involve your toddler 2+ in snack or meal prep. Let him pour milk into a glass or spread a light layer of peanut butter on bread. It may get a little messy but it teaches independence. Another bonus? Children may be more willing to try foods that they helped make.
3. Follow his hunger and fullness cues
   Now that your child is using utensils to feed himself, he has more control over what and how much he eats. So follow his hunger and fullness cues rather than urging him to eat when he's not hungry. Remember it's your job to provide the food served but it's your child's job to decide what and how much to eat.
4. Make healthy choices fun
   Boost your child's interest in nutritious foods by making them in a way that's more appealing to kids:
   • Use cookie cutters to make sandwiches shaped like flowers or dinosaurs.
   • If your child helps make a snack, give it a fun name, such as Carrie's Crazy Carrots or Michael's Monster Muffins.
   • Use sliced berries to make a funny face on a pancake or piece of toast.
5. Start small with new foods
   When introducing new foods to your toddler 2+, give him a very small amount rather than a full portion. It's also good to try serving the new food alongside a familiar favorite food. For example, serve a few peas next to a spoonful of mashed potatoes.
6. Switch or replace dislikes
   If your growing Toddler won't eat a certain food, don't give up. Some experts say it may take up to 10 tries before a child accepts a new food. In the meantime, if your child doesn't like milk, offer yogurt or cheese so he gets the calcium he needs. If he doesn't like cooked carrots, try another food that is high in vitamin A, such as small pieces of ripe cantaloupe.
7. Focus on long-term nutrition
   Sometimes your child may just pick at his meal or only eat a few bites, and that's okay. Avoid stressing over the nutritional balance of each meal. Instead focus on nutrition over time. To get the big picture, write down what your toddler 2+ eats for one week. Then check to see whether he has eaten a variety of food from each of the following food groups:
   • Meat, fish, poultry, or other protein sources such as beans or eggs
   • Dairy products
   • Grains
   • Vegetables
   • Fruits
   • Healthy oils

You can also use our Menu Planner to rate what your toddler 2+ eats over the week.

Learn more about examples of serving sizes for your toddler 2+ by visiting our Nutrition Guide and Menu Planner.