Toddlers can be quite picky eaters, making it challenging for parents to ensure they receive the nutrition they need. To help you navigate this phase, we’ve gathered 20 delicious and nutritious meal ideas that your little one will love. These toddler food ideas cover breakfast, lunch, dinner, and snacks, ensuring a well-rounded diet for your little one.
What Foods Are Good for Toddlers
A toddler’s plate should be a well-balanced and colourful assortment of foods that cater to their nutritional needs. In a meal, a toddler’s plate should ideally include a variety of food groups to ensure they receive the necessary nutrients for growth and development. Roughly, a toddler’s plate should consist of:
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Fruits and Vegetables: Fill about half of the plate with a mix of colorful fruits and vegetables. These provide essential vitamins, minerals, and fiber.
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Proteins: Allocate a quarter of the plate to protein sources like lean meats, poultry, fish, eggs, tofu, or legumes. Proteins support muscle and tissue development.
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Grains: Include a quarter of the plate with whole grains like whole wheat bread, rice, pasta, or quinoa. These provide energy and fiber for digestion.
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Dairy: If appropriate, a serving of dairy such as milk, yogurt, or cheese can be included. Dairy contributes to bone health due to its calcium content.
Remember, portion sizes for toddlers are smaller compared to adults. Listening to their hunger cues and offering a variety of nutrient-rich foods is key. Additionally, introducing new foods gradually can help develop their taste preferences and expand their palate.
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Daily Nutritional Intake for Toddlers
According to Healthhub, here is the recommended dietary allowance for toddlers in Singapore:
Age Group: 1 to < 2 years
- Height: 11 cm
- Weight: 7 kg
- Iron: 10.0 mg
- Vitamin A (retinol) equiv.: 250 mcg
- Vitamin D: 10.0 mcg
- Thiamin: 0.46 mg
- Riboflavin: 0.69 mg
- Niacin Equiv.: 7.6 mg
- Vitamin B12: 0.9 mcg
- Vitamin B6: 0.5 mg
- Ascorbic Acid: 35 mg
- Folic Acid: 150 mcg
- Calcium: 500 mg
Age Group: 2 to < 3 years
- Height: 13.5 cm
- Weight: 7 kg
- Iron: 10.0 mg
- Vitamin A (retinol) equiv.: 250 mcg
- Vitamin D: 10.0 mcg
- Thiamin: 0.54 mg
- Riboflavin: 0.81 mg
- Niacin Equiv.: 8.9 mg
- Vitamin B12: 0.9 mcg
- Vitamin B6: 0.6 mg
- Ascorbic Acid: 50 mg
- Folic Acid: 200 mcg
- Calcium: 500 mg
Toddler Food for Breakfast
Getting your toddler to eat a nutritious breakfast can be a daily challenge, but with these 5 delicious and wholesome recipes, you’ll have some go-to options that your little one will enjoy. These recipes are not only packed with essential nutrients but are also easy to prepare, ensuring a stress-free morning routine for you and a nutritious start for your toddler.
1. Banana Oat Pancakes
Ingredients:
- 1 ripe banana, mashed
- 1/2 cup rolled oats
- 1/4 cup whole wheat flour
- 1/2 cup milk (or a dairy-free alternative)
- 1/2 teaspoon baking powder
- A pinch of cinnamon (optional)
- Butter or oil for cooking
Instructions:
- In a bowl, combine the mashed banana and milk.
- Add the rolled oats, whole wheat flour, baking powder, and cinnamon. Mix until well combined.
- Heat a non-stick pan over medium heat and add a small amount of butter or oil.
- Spoon the batter onto the pan to form small pancakes.
- Cook until bubbles form on the surface, then flip and cook until golden brown.
- Serve with sliced fruits or a drizzle of honey if desired.
2. Yoghurt Parfait
Ingredients:
- 1/2 cup Greek yoghurt
- 1/4 cup granola
- 1/4 cup mixed berries (blueberries, strawberries, raspberries)
Instructions:
- In a small bowl or cup, layer Greek yoghurt, granola, and mixed berries.
- Repeat the layers until the container is filled.
- Serve immediately as a delicious and nutritious parfait.
3. Scrambled Egg Cups
Ingredients:
- 2 eggs
- 1/4 cup chopped vegetables (bell peppers, spinach, tomatoes)
- 2 tablespoons grated cheese (optional)
- Salt and pepper to taste
Instructions:
- Preheat the oven to 350°F (175°C) and grease a muffin tin.
- In a bowl, whisk the eggs and season with salt and pepper.
- Stir in the chopped vegetables and grated cheese.
- Pour the mixture into the muffin tin, filling each cup about halfway.
- Bake for 12-15 minutes or until the eggs are set and slightly golden.
- Allow to cool slightly before serving.
4. Peanut Butter Banana Toast
Ingredients:
- 1 slice whole wheat bread, toasted
- 1 tablespoon peanut butter (or any nut or seed butter)
- 1/2 banana, sliced
Instructions:
- Spread the peanut butter evenly on the toasted bread.
- Arrange the banana slices on top.
- Cut into toddler-friendly pieces and serve.
5. Fruit and Yoghurt Smoothie
Ingredients:
- 1/2 cup plain yoghurt
- 1/2 cup mixed fruits (berries, banana, mango)
- 1/4 cup milk (or a dairy-free alternative)
- 1 tablespoon honey (optional)
Instructions:
- In a blender, combine yoghurt, mixed fruits, milk, and honey.
- Blend until smooth and creamy.
- Pour into a sippy cup or toddler-friendly cup and serve.
10 Healthy Toddler Meals Inspired by Popular Restaurants
Image Source: iStock
When it comes to feeding toddlers, finding meals that are both nutritious and appealing can be a challenge. Luckily, we’ve rounded up 10 healthy lunch and dinner options inspired by popular restaurants from other countries that are sure to please even the pickiest of eaters.
These toddler food recipes are not only packed with essential nutrients but are also easy to prepare, ensuring that your little one gets the goodness they need.
1. Open Farm Community’s Bolognese Lasagna
Ingredients:
- Whole wheat lasagna sheets
- Lean ground meat (chicken, turkey, or beef)
- Tomato sauce (low-sodium)
- Mixed vegetables (carrots, zucchini, bell peppers)
- Grated cheese (optional)
Instructions:
- Cook the ground meat in a pan until fully cooked.
- Add tomato sauce and mixed vegetables to the cooked meat and simmer.
- Layer cooked lasagna sheets, meat sauce, and grated cheese in a baking dish.
- Repeat the layers and finish with a layer of cheese on top.
- Bake in the oven until cheese is melted and bubbly.
2. Huber’s Bistro’s Charcuterie Platter
Ingredients:
- Assorted lean cold cuts (turkey, ham, chicken)
- Whole grain bread
- Mixed vegetables (carrots, cucumbers, cherry tomatoes)
Instructions:
- Arrange the cold cuts, whole grain bread, and mixed vegetables on a plate.
- Serve with a small portion of whole-grain bread and mixed vegetables.
3. Baker & Cook’s Wooden Playground Pizza
Ingredients:
- Whole wheat pizza crust
- Tomato sauce (low-sodium)
- Shredded mozzarella cheese
- Sliced vegetables (bell peppers, cherry tomatoes, spinach)
Instructions:
- Spread tomato sauce on the pizza crust.
- Sprinkle shredded mozzarella cheese over the sauce.
- Arrange sliced vegetables on top.
- Bake in the oven until cheese is melted and bubbly.
You can even let your toddler help you in making the pizza by sprinkling the cheese or adding the toppings. Fun!
4. AT Feast’s Mac & Cheese
Ingredients:
- Whole wheat macaroni pasta
- Low-fat cheese (cheddar, mozzarella)
- Milk (or a dairy-free alternative)
- Steamed broccoli florets
Instructions:
- Cook macaroni pasta according to package instructions.
- Make a cheese sauce by melting low-fat cheese in milk over low heat.
- Mix cooked pasta and steamed broccoli florets with the cheese sauce.
5. RedDot Brewhouse’s Grilled Chicken Burger
Ingredients:
- Lean ground chicken patty
- Whole wheat bun
- Lettuce leaves
- Sliced tomatoes
Instructions:
- Grill or cook the ground chicken patty until fully cooked.
- Place the cooked patty on a whole wheat bun.
- Top with lettuce leaves and sliced tomatoes.
Image Source: iStock
6. PS.Cafe @ Harding’s Hearty Salad
Ingredients:
- Mixed greens (spinach, arugula, lettuce)
- Grilled chicken breast slices
- Cherry tomatoes
- Sliced cucumbers
- Olive oil and balsamic vinegar dressing
Instructions:
- Toss mixed greens, grilled chicken, cherry tomatoes, and sliced cucumbers.
- Drizzle with olive oil and balsamic vinegar dressing.
7. Seared’s Spinach and Cheese Quesadilla
Ingredients:
- Whole wheat tortillas
- Spinach leaves
- Shredded low-fat cheese
- Sliced bell peppers
Instructions:
- Place spinach leaves, shredded cheese, and sliced bell peppers on half of a tortilla.
- Fold the tortilla in half and cook on a pan until the cheese is melted and the tortilla is crispy.
8. Cafe Melba Mediapolis’ Grilled Fish with Quinoa
Ingredients:
- Grilled fish fillet (salmon, cod)
- Cooked quinoa
- Steamed mixed vegetables (broccoli, carrots, peas)
Instructions:
- Serve grilled fish fillet with a side of cooked quinoa and steamed mixed vegetables.
9. Smile Dessert Cafe’s Fruit Salad
Ingredients:
- Assorted fresh fruits (berries, mango, kiwi, grapes)
- Greek yoghurt (as a dipping sauce)
Instructions:
- Cut assorted fresh fruits into toddler-friendly pieces.
- Serve with a side of Greek yoghurt as a dipping sauce.
10. Creamy Avocado & Spinach Pasta
Ingredients:
- 1 cup cooked pasta (choose a toddler-friendly shape)
- 1 ripe avocado, peeled and pitted
- 1/2 cup baby spinach leaves, washed and dried
- 1/4 cup plain Greek yoghurt
- 1/4 teaspoon garlic powder (optional, for flavour)
- A pinch of salt and pepper (to taste)
Instructions:
- Cook the pasta according to the package instructions, ensuring it’s cooked to a toddler-friendly softness. Drain and set aside.
- In a blender or food processor, combine the ripe avocado, baby spinach, Greek yoghurt, garlic powder (if using), salt, and pepper. Blend until smooth and creamy.
- In a mixing bowl, combine the cooked pasta and the creamy avocado-spinach sauce. Gently toss to coat the pasta evenly with the sauce.
- Serve the Creamy Avocado & Spinach Pasta in a toddler-friendly bowl or plate.
5 Nutritious Snacks for Toddlers
Snack time for toddlers can be both fun and healthy! As parents, finding the right snacks that are not only delicious but also nutritious can sometimes be a challenge. But fear not, we’ve got you covered with these 5 easy and wholesome toddler food ideas that your little ones will love.
1. Ricotta Blueberry Banana Crackers
Ingredients:
- 4 thin wholegrain crackers
- 1½ tablespoons of fresh ricotta
- 1 small banana
- 2 tablespoons of blueberries
Instructions:
- Peel and slice the banana.
- Spread the ricotta evenly on the crackers.
- Top with banana slices and blueberries.
- Serve and enjoy!
2. Fruit Yoghurt Parfait
Ingredients:
- ½ cup of low-fat yoghurt
- ½ a small banana
- ½ a kiwi
- 2 tablespoons of plain cornflakes
Instructions:
- Peel and dice the kiwi.
- Peel and slice the banana.
- Spoon 2 tablespoons of yoghurt into a glass.
- Add layers of banana, kiwi, and yoghurt.
- Top with cornflakes.
- Serve immediately or freeze for a cool treat.
3. Oven-Roasted Sweet Potato Wedges
Ingredients:
- 3 small sweet potatoes
- 1½ tablespoons of olive oil
- 1 clove of garlic, minced
- 2 teaspoons minced rosemary or thyme
- ½ teaspoon salt
Instructions:
- Preheat the oven to 450°F (230°C).
- Peel the sweet potatoes and cut them into wedges.
- Toss sweet potato wedges with olive oil, garlic, rosemary or thyme, and salt.
- Spread them on a baking sheet and bake for 30 minutes.
- Serve immediately.
4. Fruit Pizza
Ingredients:
- ½ a watermelon, cut vertically
- 1 kiwi fruit
- 1 small banana
- ½ cup of low-fat yoghurt
- 4 strawberries
- ¼ cup of blueberries
Instructions:
- Dice the strawberries.
- Peel and dice the kiwi fruit.
- Peel and slice the banana.
- Cut a slice of watermelon into 8 equal wedges.
- Spread a layer of yoghurt on each watermelon wedge.
- Top with diced fruits.
- Serve immediately or chill for a refreshing treat.
5. Fruit Pops
Ingredients:
- 2 cups of mixed fruits (blueberries, strawberries, bananas)
- 2 cups of low-fat yoghurt
- 8 paper cups and ice cream sticks
Instructions:
- Blend mixed fruits and yoghurt until smooth.
- Fill paper cups with the fruit-yoghurt mixture.
- Insert an ice cream stick into each cup.
- Freeze for about 5 hours.
- Remove the paper cup and enjoy your homemade fruit popsicle!
Mealtime doesn’t have to be complicated or unhealthy. These nutritious toddler food ideas are not only easy to make but also packed with essential nutrients to keep your little ones happy and healthy. Feel free to get creative and customise these meals based on your child’s preferences.
Image Source: iStock
How to Get Your Toddler to Eat
Based on a previous article, here are some useful tips on how to navigate your toddler feeding dilemma.
- Keep a food journal. Document what the child eats every day, and tally it with the recommended calorie intake and portion requirements. If you haven’t started doing it, do not forget to take note of allergic reactions your child may have to a particular food.
- Make food look, smell, and taste good! Babies become more receptive to colourful foods as they grow up. So mix and match the carrots and the greens.
- Document favourite foods. Your child must relish some foods while absolutely loathe others. Have you tried giving them adult food? Many times, they just love the grown-up food as it is seasoned. Their sense of taste is improving, so expose them to some basic seasonings like salt, garlic, and some herbs. You might just be surprised!
- Switch to chunky food early. Many babies love purees. But if you continue giving them blended food, it will be difficult for you to transition them to adult food. It is recommended that they have some by the time he turns 1. The best way to transition is to start with your child’s favourite food diced into small bite-sized pieces. Ensure that it is not a choking hazard.
- Narrow down on a seasoning. Toddlers have a keen sense of taste. They might just like a particular seasoning and you can use that to make food more appealing to the baby.
- Offer adequate water. Sometimes, the baby refuses to eat when it is thirsty. But the water requirement is different for different ages. So research how much your baby needs and offer sips of water in case he stops eating.
- Role play. Research shows that pretend play, particularly kitchen play helps children develop a healthy attitude towards food. So when you play restaurant with your child, be mindful of how you approach eating. Make sure to model the things you want them to copy, such as eating vegetables or chewing their food properly to savour the taste.
Safety Reminders When Feeding Your Toddler
Feeding your toddler is not only about nourishment but also about ensuring their safety. Here are some important safety reminders to keep in mind:
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Cut Food into Small Portions: When preparing meals for your toddler, make sure to cut food into small, bite-sized pieces. This reduces the risk of choking and makes it easier for them to eat safely.
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Check Food Temperature: Always check the temperature of your toddler’s food before serving it. Hot foods can cause burns, so make sure the food is appropriately cooled down to a safe temperature.
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Supervise Meals: Active supervision during mealtime is crucial. Be present and attentive while your toddler is eating to prevent any accidents or choking hazards.
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Avoid Choking Hazards: Keep small items, such as nuts, grapes, popcorn, and hard candies, out of reach. These items pose a choking risk for toddlers, so it’s best to avoid them.
These 20 healthy toddler food ideas ensure that your child receives the necessary nutrients while enjoying delicious flavours. From pancakes to parfaits, pasta to burgers, these recipes provide a variety of options to keep your toddler engaged and satisfied throughout the day. Experiment with these recipes and watch your little one’s taste buds come alive!
Image Source: iStock
ALSO READ:
Mealtime Success with Your Picky Eater: Tips and Tricks for Parents
UHT vs Fresh Milk for Toddler: 5 Things You Should Know About Milk for Your Child
Breakfast Ideas for Baby: A Guide for Your 6 to 12-Month-Old
