Toddlers have high energy and nutrient needs due to their rapid growth and development. Lifelong eating habits are also being established at this time, so encourage them to eat and enjoy a wide variety of healthy options from the five food groups.
Common challenges and helpful tips
Fussy eating
It’s normal for toddlers to test their independence by refusing certain foods. Learning to accept new foods can take time, so try offering rejected foods again another day. Be patient – it could take up to15 attempts!
Encourage new foods by:
- Creating a relaxed environment with minimal distractions.
- Serving new foods with others your child likes.
- Setting a good example and trying new foods with them.
- Avoiding using food as a reward or punishment.
Unpredictable appetite
Parents often worry about young children not eating enough at mealtimes but it’s normal for a toddler’s appetite and food intake to vary. Toddlers have little tummies that benefit from small, regular meals and snacks that provide the energy they need throughout the day. Let them decide how much to eat and don’t worry if they can’t finish everything on their plate.
Healthy snacks include:
- Fresh fruit
- Yoghurt
- Hardboiled egg
- Cheese slices or cubes
- Steamed vegetable sticks
- Homemade fruit or vegetable muffin
- Rice crackers with hummus or avocado
- Milk in a cup (reduced-fat milk is not recommended for children under 2 years old)
Introduce foods such as whole nuts, seeds, raw carrot, celery sticks and chunks of apple at 3 years old to prevent choking. Always offer water with meals and snacks instead of sugary drinks.
Key nutrients
Protein
Function
- Essential for growth and development
- Helps to fight infection and heal wounds
Food sources
- Lean meat, poultry and fish
- Milk, yoghurt and cheese
- Chickpeas, beans and lentils
- Eggs
Fibre
Function
- Keeps bowel movements regular and reduces constipation
- Reduces the risk of chronic disease in later life
Food sources
- Vegetables
- Fruit
- Bran
- Oats
- Nuts and seeds
Iron
Function
- Helps red blood cells carry oxygen around the body
- Improves energy levels
Food sources
- Lean meat and poultry
- Iron fortified cereal
- Leafy greens
- Chickpeas, beans and lentils
Iron
Function
- Required for normal growth and development of bones and teeth
Food sources
- Milk, yoghurt and cheese
- Leafy greens
- Dried apricots
Try our Rainbow Fritters recipe
Our tasty Rainbow Fritters are a great way to expose your toddler to a variety of different vegetables. They might also like to help you stir all the ingredients together and name the colours of the vegetables as you add them to the bowl.