As your little one grows from a baby to a toddler, their nutritional needs change. Knowing what to give your toddler is important so that they can grow and develop properly, however, it’s not always a simple task! Picky eating can get in the way 

Here, we’ve  helps parents of children aged 1-3 years. It covers the basics of toddler nutrition, including key nutrients and portion sizes.

It also talks about common challenges like picky eating and introducing new foods. You’ll find practical strategies for a balanced diet. Plus, there are tips for meal planning and healthy snack ideas.

By following this guide, you can make sure your child gets the right nutrition. It helps them grow well and develop good eating habits. Learn how to make healthy meals and set up a feeding schedule that suits your family.

• Understand your toddler’s nutritional needs for healthy growth and development
• Establish a consistent feeding schedule and appropriate portion sizes
• Incorporate a variety of fruits, vegetables, proteins, and healthy fats into your toddler’s diet
• Learn strategies to overcome picky eating habits and encourage food variety
• Discover healthy snack options and meal planning tips for busy parents

It’s important to know your toddler’s nutritional needs, stick to a routine, and give them the right amount of food.

To support your toddler’s growth, make sure their meals include:

• Protein sources: Lean meats, fish, eggs, beans, and lentils
• Fruits and vegetables: A rainbow of colour for vitamins and minerals
• Whole grains: Breads, pastas, rice, and cereals for energy and fibre
• Dairy products: Milk, cheese, and yoghurt for calcium and protein
• Healthy fats: Avocado, nut butters, and olive oil for brain development

Being consistent is crucial for your toddler’s diet. Plan 3 main meals and 2 to 3 snacks a day. This helps manage your little one’s hunger and ensures they get all the nutrients they need. Here’s a sample schedule…

There’s so much value in fruits, veggies, protein, and healthy fats and your little one needs a healthy balance of all of these…

Some nutrients are key for toddlers as they grow fast. These include calcium which is essential for building strong bones and teeth; iron, needed for healthy blood and brain development; vitamin D, which helps your toddler’s body absorb calcium and supports their bone health; and omega-3 fatty acids, important for brain and eye development.

To ensure your little one gets enough of these nutrients, add foods like dairy, leafy greens, lean meats, fatty fish, and fortified foods to their meals.

Fruits and veggies offer vitamins, minerals, and fibre to your toddler’s diet. You could include…

Your toddler needs enough protein to support their growth. Try including some of the below in your little one’s diet…

• Lean meats (chicken, turkey, beef)
• Fish (salmon, cod, tuna)
• Eggs
• Legumes (beans, lentils, chickpeas)
• Dairy products (milk, yoghurt, cheese)

Healthy fats are important for your toddler’s brain development and health. Moderation is important when it comes to fats. Try adding some of the below to your little one’s diet… 

• Avocados
• Nuts and seeds (ground or in the form of nut butter to prevent choking)
• Olive oil
• Fatty fish (salmon, sardines)

It’s normal for children aged 1 to 3 to have food preferences and aversions but there are some things you can do as a parent to help avoid picky eating and promote healthy eating…

• Be patient and persistent when introducing new foods. It could take up to 10 to 15 times for your toddler to accept a new taste or texture.
• Offer a variety of foods, even if they are initially rejected. Keep presenting new foods to your little one alongside their favourite foods, to encourage exploration.
• Involve your toddler in meal preparation and grocery shopping. Let them help with simple tasks like washing vegetables or stirring ingredients, which can increase their interest in trying new foods.
• Make food fun and visually appealing. Use cookie cutters to create interesting shapes, arrange food in colourful patterns, or create fun names for dishes to entice your toddler to try them.
• Role model positive eating behaviours. Sit down together as a family to eat meals and make sure your toddler sees you enjoying lots of healthy foods! 
• Avoid force-feeding or using food as a reward or punishment. These practices can lead to negative associations with eating and may make picky eating worse.

In some cases, underlying sensory issues or medical conditions may contribute to picky eating. If you’re worried, see your toddler’s doctor for more advice.

Introducing new foods can be tough, but there are ways to make the process fun for you and your little one!

To encourage your toddler to try different foods, try these tips…

• Make their plate colourful with fruits, veggies, proteins, and whole grains.
• Start with new foods alongside foods that your toddler already likes.
• Let your little one explore new foods by touch, smell, and play before tasting.
• Make mealtimes fun by eating together and letting your toddler choose within options.
• Show your toddler that you like trying new foods too.

Your toddler might not like new foods. But don’t worry, as over time this will change.  Don’t force your toddler to eat, as it can make mealtimes stressful and be sure to keep offering your little one new foods in a calm way, even if they say no. When your little one does try new foods, always praise them with words of encouragement!

Planning healthy snacks and meals ahead can help to make sure your little one gets the nutrients they need to grow and it can make it easier to fit feeding around your busy life.

Snacks can provide your toddler with important nutrients and energy. Choose snacks with protein, complex carbs, and healthy fats. Good options include fresh fruits, veggie sticks with dips, plain yoghurt with berries, and whole-grain crackers with cheese or nut butter.

Keep snack sizes small and avoid snacks with too much sugar or salt.

Good meal planning can make mealtimes less stressful. Start with a weekly menu that includes foods from all groups and think about your toddler’s likes and any dietary needs. Prepare ingredients like washing veggies or cooking grains ahead of time to save time.

Get your toddler involved in meal prep, like stirring or setting the table as this makes them more interested in food and mealtimes. While a regular eating schedule is good, be flexible as you may need to adapt your meal plan as your family’s needs and tastes change.