Feeding Toddlers

 
 
 

When babies first start eating they tend to come across as really good eaters, trying almost anything you give them. With toddlers however, the experience isn’t quite the same. Of course, everyone is different and you may have a toddler who doesn’t push the limits when it comes to eating. However, most parents I meet say the toddler years are the most challenging for feeding. This is often attributed to fluctuations in appetite. In addition, the toddler years are when little ones start to develop opinions and crave autonomy, making meal and snack times tricky.

Selective eating habits emerge

During the toddler years neophobia (fear of food) and food jags are very common. Neophobia is when a toddler develops a real fear towards some foods making it next to impossible for them to take a bite. Continuing to offer these foods at meals times and watching other family members eat these foods can sometimes help to reduce the fear. Never pressure or force a child to eat a food, new or an old favourite, this usually has the opposite effect than what parents are hoping for. When you pressure a child to eat, it makes it more likely that they won’t. Allow the child to come around (or not) to eating the food all on their own, your job is to provide the opportunity.

Food jags are when your toddler asks to eat the same food for each meal and snack day after day for what seems like forever. They can fixate on a favourite food and request it time and time again. It is ok to offer this food for a family meal on occasion or serve alongside other meal components. This allows the child to feel comfortable knowing that their favourite food is available and they can load up on that but they continue to be exposed to other foods that the family is eating, creating the opportunity to try.

A word about appetite and nutrients

Although toddlers are still growing and developing, they aren’t growing as rapidly as they were just a few months ago. As a result, their appetites tend to fluctuate day to day. Some days it might seem like they are constantly looking for food and others where they have no interest in food at all. This is completely normal.

In like any other stage of life, there are a variety of key nutrients that are important during this time in order to support growth and development. For toddlers, it is important to offer a variety of food to ensure they are getting enough Iron, Zinc, Calcium, vitamin D, and omega 3 fatty acids in addition to many others.

Tips for making toddler meals and snacks a little easier

  1. Follow the Division of Responsibility - this method of feeding helps to improve selective eating habits over time. Parents are responsible for what, when and where food is offered and children are responsible for choosing whether or not to eat and how much.

  2. Do not pressure your child to eat or offer rewards (such as dessert) for finishing a meal

  3. Limit distractions during meal times. No screen time during meals

  4. Provide structure and routine around meals and snacks. Offer food (meal or snack) every 2-3 hours. Little ones have little tummies that may need to be filled up more frequently than an adults

  5. Offer a variety of different foods at meal times, however serve the same meal for everyone. Try not to become a short order cook by catering to your toddler. Instead, plan and prepare a family meal and include a ‘safe’ food that will help children feel comfortable at the table all while having the opportunity to try something new

  6. Allow children, even toddlers, to serve themselves from a family style meal. This allows them to take control over what and how much to eat OR offer small portions of a family meal and allow child to ask for seconds if still hungry

  7. Limit milk to 16oz or 2 cups per day. Too much milk can displace sources of iron in the diet or promote decreased absorption of iron. Too much milk may also hinder appetites at meal times

  8. Aim to include the following foods in each meal to get key nutrients. Grains, fruit and / or vegetables, milk or milk alternative, a protein source and healthy fats. Meal and snack examples below.

  9. Offer snacks in between meals, remember to keep snacks smaller than a meal and include a source of carbohydrate (such as a whole grain or fruit ) and a source of protein (such as nut or seed butter, egg, yogurt or cow or soy milk)

Here are some examples of meals and snacks for toddlers! Don’t forget to check out the Recipes section on this site for more ideas!

Breakfast

1/4 cup oatmeal, cooked

1/4 banana

2 tsp nut or seed butter

OR

1/2 - 1 homemade whole grain muffin

1/2 cup fruit and yogurt smoothie

Morning Snack

2-3 whole grain crackers

1/2 oz. cheese

2-3 cucumber slices

Lunch

1/4 cup brown rice

2 tbsp black beans

1/3 cup mango, cubed

1/2 oz. shredded cheddar cheese

OR

1/2 - 1 slice whole grain toast with 1/4 avocado

1/2 -1 hardboiled egg

1/3 cup corn kernels

Afternoon Snack

1/4 - 1/2 banana slices with nut or seed butter

1/2 cup cow or soy milk

Dinner

1/4 cup whole wheat pasta with tomato sauce

1 oz. salmon

1/3 cup broccoli florets

OR

1/4 cup quinoa

1/3 cup sweet potato

1 oz. tofu

Bedtime Snack (may not be necessary for most kids)

Cooked apples with cinnamon

1/4 cup plain Greek yogurt

Always serve water or milk with meals and snacks (remembering to keep milk to 16 oz per day).

Although feeding toddlers may seem challenging at times, it can also be a joy too! I hope the tips above will help you feel more confident feeding your little one!

If you have questions or need help finding peace at the table let’s connect!

 
 
Nutritionmelinda lamarche