10 healthy and easy toddler food ideas that your little one will love

What foods are good for toddlers? 

Clearly, a toddler’s plate should be a well-balanced and colorful 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:

1. Fruits and Vegetables: Fill about half of the plate with a mix of colorful fruits and vegetables. These provide essential vitamins, minerals, and fiber.
2. 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.
3. 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.
4. 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, food 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.

Daily nutritional intake for toddlers

According to Healthhub, here is the recommended dietary allowance for toddlers in Singapore:

Age Group: 1 – < 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 – < 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:

1. In a bowl, combine the mashed banana and milk.
2. Add the rolled oats, whole wheat flour, baking powder, and cinnamon. Mix until well combined.
3. Heat a non-stick pan over medium heat and add a small amount of butter or oil.
4. Spoon the batter onto the pan to form small pancakes.
5. Cook until bubbles form on the surface, then flip and cook until golden brown.
6. Serve with sliced fruits or a drizzle of honey if desired.

2. Yogurt Parfait

Ingredients:

• 1/2 cup Greek yogurt
• 1/4 cup granola
• 1/4 cup mixed berries (blueberries, strawberries, raspberries)

Instructions:

1. In a small bowl or cup, layer Greek yogurt, granola, and mixed berries.
2. Repeat the layers until the container is filled.
3. 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:

1. Preheat the oven to 350°F (175°C) and grease a muffin tin.
2. In a bowl, whisk the eggs and season with salt and pepper.
3. Stir in the chopped vegetables and grated cheese.
4. Pour the mixture into the muffin tin, filling each cup about halfway.
5. Bake for 12-15 minutes or until the eggs are set and slightly golden.
6. 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:

1. Spread the peanut butter evenly on the toasted bread.
2. Arrange the banana slices on top.
3. 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:

1. In a blender, combine yoghurt, mixed fruits, milk, and honey.
2. Blend until smooth and creamy.
3. Pour into a sippy cup or toddler-friendly cup and serve.

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:

1. Peel and slice the banana.
2. Spread the ricotta evenly on the crackers.
3. Top with banana slices and blueberries.
4. Serve and enjoy!

2. Fruit Yogurt Parfait

Ingredients:

• ½ cup of low-fat yogurt
• Half of a small banana
• ½ a kiwi
• 2 tablespoons of plain cornflakes

Instructions:

1. Peel and dice the kiwi.
2. Peel and slice the banana.
3. Spoon 2 tablespoons of yogurt into a glass.
4. Add layers of banana, kiwi, and yogurt.
5. Top with cornflakes.
6. 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:

1. Preheat the oven to 450°F (230°C).
2. Peel the sweet potatoes and cut them into wedges.
3. Toss sweet potato wedges with olive oil, garlic, rosemary or thyme, and salt.
4. Spread them on a baking sheet and bake for 30 minutes.
5. 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:

1. Dice the strawberries.
2. Peel and dice the kiwi fruit.
3. Peel and slice the banana.
4. Cut a slice of watermelon into 8 equal wedges.
5. Spread a layer of yogurt on each watermelon wedge.
6. Top with diced fruits.
7. 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 yogurt
• 8 paper cups and ice cream sticks

Instructions:

1. Blend mixed fruits and yogurt until smooth.
2. Fill paper cups with the fruit-yoghurt mixture.
3. Insert an ice cream stick into each cup.
4. Freeze for about 5 hours.
5. 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 customize these meals based on your child’s preferences.

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.

First, 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 colorful foods as they grow up. So mix and match the carrots and the greens. 

• Document favorite 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 favorite food diced into small bite-sized pieces. Ensure that it is not a choking hazard. 

• Narrow down on a seasoning

Additionally, 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 toward 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 savor 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:

1. 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.
2. 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.
3. Supervise Meals: Active supervision during mealtime is crucial. Be present and attentive while your toddler is eating to prevent any accidents or choking hazards.
4. 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 10 healthy toddler food ideas ensure that your child receives the necessary nutrients while enjoying delicious flavors. 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!

Republished with permission from theAsianparent Singapore