In the News A Parent’s Guide to Toddler Nutrition: Portions, Picks, and WIC Tips

What is WIC and who qualifies for WIC? 

WIC is here to support all your nutrition needs. 

WIC is here to support you and your child’s nutrition every step of the way! Whether you’re a mom, dad, grandparent, foster parent, aunt, uncle, or guardian, WIC provides expert guidance on what toddlers should be eating and how much they need to grow strong and healthy.

Who Qualifies for WIC?

WIC is available to pregnant women, new moms, infants, and children up to age 5. If you meet income guidelines, you may be eligible—even if you are working or already receiving other benefits. Check with your local WIC office to see if you qualify!

The Nutrient Breakdown: Suggestions for What and How Much Your Child Should Eat 

Below are the recommended number of servings and portion sizes for toddler from 1 up until 3 years old. Some days your toddler won’t eat the recommended serving size for each food group and that’s ok! Focus on offering your toddler foods from each food group and let them decide how much to eat. 

It’s normal for your toddler to refuse a certain food. Don’t get discouraged! Your child might need to be exposed to a new food up to 20 times before they start to like it.

Let’s talk Grains

Grains provide essential energy and nutrients for your growing toddler. They should eat about 6 servings of grains per day, but what does that look like? Here’s a simple guide:

1 serving of grains =

• ¼ to ½ slice of bread
• 4 tablespoons of cooked rice or pasta
• ¼ cup of cereal
• 1 to 2 crackers

Examples of WIC-Approved Grains to Buy

• When grocery shopping with your WIC benefits, consider these nutritious options:
  Whole wheat bread (16 oz package, any WIC-approved brand)
• Corn or wheat tortillas
• Brown rice (including basmati and jasmine, available in regular, quick, or instant varieties)
• Oatmeal
• Whole wheat pasta (such as bow tie or spaghetti) 
• Whole grain cereals

Let’s Talk Veggies: Nutrient-Packed Goodness

Nunc in sagittis ligula, eu mollis sapien. Aenean blandit porta mi, ut dignissim magna ullamcorper ultrices. Quisque risus These colorful powerhouses are packed with essential nutrients to help toddlers grow strong and healthy! The earlier and more often you offer a variety of vegetables, the more likely your child will enjoy them. Focus on offering vegetables in a variety of colors like green, orange, and red – each color comes with different vitamins!

Your toddler should eat about 2 to 3 servings of vegetables per day. A simple way to measure is 1 tablespoon of cooked vegetables per year of age per serving. For example, if your child is 3 years old, they’ll need roughly 6 to 9 tablespoons of vegetables daily to meet their nutritional needs.

Examples of WIC-Approved Veggies to Buy:

In addition to fresh veggies, in many states, you can also buy frozen or canned vegetables with WIC.

• Carrots and sweet potatoes
• Broccoli and green beans
• Spinach and kale
• Red cabbage and bell peppers

Helpful Tip: Try steaming, roasting, or blending veggies into sauces and smoothies. Every little bite counts toward a lifetime of healthy eating habits!

Let’s talk Fruits: Boost your Toddler’s Health with each Colorful Bite

Bright, sweet, and packed with essential vitamins and antioxidants, fruits help strengthen your toddler’s immune system and support healthy growth. Plus, introducing a variety of fruits early and often can help them develop a lifelong love for nutritious foods! Fruits come in every color of the rainbow - offer a variety of colors to make sure your toddler gets all the vitamins they need!

Your toddler should eat about 2 to 3 servings of fruit per day. A simple way to measure is:
1 serving =

• ½ piece of fresh fruit (like half an apple or banana), cut into toddler-friendly pieces
• ¼ to ½ cup (2–4 ounces) of 100% fruit juice (limit juice intake and opt for whole fruits when possible!)

In addition to fresh fruits, in many states you can get ❄️ frozen and 🥫canned fruits with WIC!

Examples of WIC-Approved Fruits to Buy:

• Strawberries and apples
• Oranges and melons
• Mangoes and bananas
• Pears, kiwis, and avocado
• Blueberries
• Grapes

Photo description: Parent feeding their toddler yogurt. Photo credit: National WIC Association

“It feels great to see my kids thriving and being healthy and honestly, like I'm not just saying it, but, really WIC has been a huge help. My kids have the proper nutrition, I have the proper nutrition, which I pass onto him.” 

— Nicole, WIC Participant from Phoenix, AZ

Let’s talk dairy: Calcium-Rich Goodness 

Dairy plays a key role in helping your toddler build strong bones and teeth while providing protein and essential vitamins like calcium and vitamin D. To support healthy growth, your toddler should have 2 to 3 servings of dairy per day.

What Counts as One Serving?

• ½ cup of milk
• ½ oz (or a 1-inch cube) of cheese
• ⅓ cup of yogurt

Examples of WIC-approved Dairy to Buy:

• Plain cow’s milk (whole milk for 1-year-olds; low-fat or skim for ages 2+)
• Cheese (block, sliced, shredded, and more!)
• Eggs (a great source of protein and nutrients)
• Yogurt (available in many flavors—perfect for snacks or smoothies!)

Let’s talk about Dairy Alternatives: 

Talk to your WIC clinic about your options.

Examples of WIC-approved non-dairy options: 

• Lactose-free milk (whole milk for 1-year-olds; low-fat or skim for ages 2+)
• Plant-based and soy-based yogurts and cheeses(in some states with prior approval)
• Fortified soy milk (with prior approval)

Helpful Tip: It’s best to talk to your child’s doctor and your local WIC clinic about any food allergies or dietary restrictions your family may have.

Let’s talk Protein: Powering Your Toddler’s Growth & Development

Protein is essential for building strong muscles, supporting brain development, and keeping your toddler energized throughout the day. To meet their nutritional needs, your toddler should have about 2 servings of protein per day.

What Counts as One Serving?

• 2 tablespoons of cooked ground meat
•  ½ of an egg
• 1 tablespoon of peanut butter

Examples of WIC-Approved Protein to Buy:

• Eggs (a versatile and easy-to-prepare protein source)
• Beans, peas, and lentils (canned or dried in a bag—fiber and protein in one!)
• Peanut butter (other nut butters may be approved in some states - spread thin on toast or add to oatmeal and smoothies!)
• Canned fish (light tuna, salmon, sardines, Atlantic or Chub mackeral—packed with healthy fats)
• Tofu (a great plant-based protein option! Talk to your clinic about adding it to your benefits)

Photo description: Toddler eating watermelon while sitting outside. Photo credit: National WIC Association

We hope you feel empowered in making nutritious choices for your toddler every day. Small, daily decisions—like offering a variety of nourishing foods—can have a lasting impact on your child's health and growth. At WIC, we're here to support you with the resources and guidance you need to make mealtime both nutritious and enjoyable!

A special thank you to HealthyChildren.Org and the California Department of Public Health for providing valuable insights into toddler nutrition, which helped shape this blog post. 

Author

Paola Gutierrez

Paola Gutierrez is a fourth-year undergraduate student at UCLA, majoring in public health with a minor in food studies. She is currently serving as a Communications Intern for the National WIC Association, where she blends her passion for public health and nutrition. Paola is deeply committed to expanding access to nutritious foods in low-income communities and ensuring that nutrition information is both accessible and easy to understand.

References

HealthyChildren.org. (n.d.). Selecting Snacks for Toddlers. [online] Available at: https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Selecting-Snacks-for-Toddlers.aspx.

WIC Authorized Food List Shopping Guide. (2016). Available at: https://www.cdph.ca.gov/programs/cfh/dwicsn/cdph%20document%20library/wicfoods/waflshoppingguide.pdf.

American Academy of Pediatrics (2019). Serving Sizes for Toddlers. [online] HealthyChildren.org. Available at: https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Serving-Sizes-for-Toddlers.aspx.

Usda.gov. (2025). USDA Food and Nutrition Service | Food and Nutrition Service. [online] Available at: https://www.fns.usda.gov. [Accessed 22 May 2025].