Does your toddler change their mind about foods at the drop of a hat? One day they love peas and carrots and the next they’re looking at them with utter disgust? Welcome to toddlerhood and the joys of trying to get your little one to eat!
Feeding a toddler can feel – like many things at this age – overwhelming or frustrating.
Assuming your toddler doesn’t have any known allergies, they can eat from all the basic food groups. If your family has a history of food allergies, talk to your child’s pediatrician about how to start introducing foods to your toddler.(1)
Dairy Foods for Toddlers
Before your baby turns one, breast milk or formula is best.(2) But once your child hits the 12-month mark, you can start to introduce whole milk.(2) When your toddler turns two, you can switch to reduced-fat milk.(2) If your family has a history of obesity, high cholesterol, or heart disease, ask your child’s pediatrician about switching to reduced-fat milk earlier.(2)
Your toddler might enjoy:(1)
Milk
Yogurt
Diced or grated cheese
Cottage cheese
Pudding
Cheesy scrambled eggs or cheesy omelet
Getting Toddlers to Eat Fruits and Veggies
You can introduce raisins once your toddler is 18 months or older. Since raisins tend to clump together, try feeding them to your toddler one at a time and in small portions. 2 tablespoons or less is usually what’s recommended.
A whole world of foods opens up once your toddler’s teeth come in! Dice crunchy vegetables into bite-sized chunks (about the size of a frozen pea is a good rule of thumb). Start with 1 to 2 tablespoons of diced fruit or veggies and then add a tablespoon for each year of your child’s age.(2)
Your toddler might enjoy:
Raisins
Fresh fruit
Canned fruit
Diced carrots
Diced green peppers
Sliced grapes
Sliced cherry tomatoes
Sliced celery
Sliced cucumber
Veggie quesadilla
But don’t be surprised if your toddler becomes less and less excited about eating their vegetables as they get older! Listen to this podcast episode for more information on why toddlers tend to turn up their noses at vegetables. You might just be surprised by what you find out!
Protein Foods for Toddlers
Cut proteins into small, bite-sized pieces to reduce the risk of choking. Nut butters like peanut butter should be thinly spread on crackers or bread because of the sticky texture, rather than given in large spoonfuls.
Your toddler might enjoy:
Meat
Poultry
Fish (carefully remove any bones)
Eggs
Beans
Tofu
Nut butters
Whole Grains for Toddlers
You may have to get creative with feeding your toddler. Try making meal times fun by making happy face pancakes or letting them sprinkle seasoning on their food. A little bit of effort can go a long way in getting a toddler excited about mealtime!
Your toddler might enjoy:
Oats
Whole grain bread
Buckwheat pancakes
Cereal
Crackers
Pretzels
Pasta
Rice
Bagels
Tortillas
What About Allergens?
You may have heard that the American Academy of Pediatrics now recommends for infants to eat high-allergen foods as early as 4 to 6 months old if your family doesn’t have a history of food allergies.(2) If you do have a family history of allergies, consult with your toddler’s pediatrician before introducing the most common high-allergen foods, including: wheat, soy, tree nuts, peanuts, milk, eggs, corn, seeds, shellfish or fish.(2)
It’s wise to introduce new foods one at a time so it’s easy to track if your toddler does have an allergic reaction or if a food doesn’t agree with them.(2)
How to Deal With a “Picky Eater”
Many parents complain that their children are picky eaters. If you have a toddler, I’m sure you’ve engaged in a battle of wills about whether or not they’ll eat something you’re serving for dinner. But I encourage you to try not to label your children as “picky eaters” – you might just find that the label sticks. Try not to refer to your child as such if you don’t want them to identify with this label as they get older.
As many as 50% of children between the ages of 2 and 4 years old are perceived as “picky eaters” by their parents,(3,7) so please know this is a very common behavior amongst young children. I’m sure I don’t have to tell you that family conflicts, behavior problems, tantrums, and fighting between parents about how to deal with their child’s picky eating are all common consequences of children refusing certain foods.(3)
Neophobia is the reluctance to taste or try new foods.(4) And there’s more and more evidence suggesting that texture, taste, appearance and the smell of the food all influence whether a child will want to eat it or not.(4)
The truth is, more often than not, it’s just hard to get children to eat their veggies, so please know you are not a bad parent if you struggle with this.
Avoid Power Struggles at Meal Time
Have you ever put something in front of your toddler and had them refuse it? It can be incredibly frustrating when your child turns up his or her nose at the meal you’ve graciously prepared for them. And on top of your frustration, you’re also worried about whether or not they’re getting the nutrition they need to grow a healthy, strong body.
Many parents and physicians believe in allowing your toddler the option to refuse foods they’re served. That’s right – it’s your job to provide the healthy meals, but it’s not your job to force them to eat it. Toddler stomachs are small! So let your toddler choose what and how much they actually want to eat.(9) You can still serve them the same thing you’re having for dinner, but allow your toddler to make a choice about what and how much of it they eat rather than engaging in a power struggle over the meal.
It’s also normal for your toddler’s appetite to vary from day to day. Try to look at their nutrition broadly rather than meal by meal.
Many of us may have been taught to “eat everything off the plate” before we could be excused when we were children. But it’s important to teach your child to learn how to recognize and respect their bodily cues telling them when they’re hungry or full.
Interested in Learning More?
Check out this podcast episode for more information on toddler eating behaviors, including research that explains why it can be so difficult to get your toddler to eat!
Equip yourself with knowledge and tools to help your child thrive. And be sure to subscribe to the Genius Little Minds podcast so you never miss an episode!
References
https://www.babycenter.com/toddler/feeding/age-by-age-guide-to-feeding-your-toddler_1736045
Werthmann, J., Jansen, A., Havermans, R., Nederkoorn, C., Kremers, S., & Roefs, A. (2015). Bits and pieces. Food texture influences food acceptance in young children. Appetite, 84, 181–187. https://doi.org/10.1016/j.appet.2014.09.025
Coulthard, H., & Thakker, D. (2015). Enjoyment of tactile play is associated with lower food neophobia in preschool children. Journal of the Academy of Nutrition and Dietetics, 115(7), 1134–1140. https://doi.org/10.1016/j.jand.2015.02.020
https://www.fspediatrics.com/docs/Feeding-toddlers-at-the-table-handout.pdf
https://www.sciencefocus.com/the-human-body/why-do-children-dislike-vegetables/
Carruth, B. R., Ziegler, P. J., Gordon, A., & Barr, S. I. (2004). Prevalence of picky eaters among infants and toddlers and their caregivers' decisions about offering a new food. Journal of the American Dietetic Association, 104(1 Suppl 1), s57–s64. https://doi.org/10.1016/j.jada.2003.10.024
https://www.todaysparent.com/kids/kids-health/age-by-age-guide-to-feeding-babies-toddlers-and-kids/