Toddler-Friendly Meals and Snacks

I’m not a nutritionist or health nut just a mom who wants their kid relatively healthy meals and snacks while hitting those food groups. That’s what I usually base their meals on. A grain, protein, vegetable. With some fruits with their snacks in between. I like foods that are not complicated to make and that the toddlers will eat. Getting them to eat meals (at least dinner) with you even if it’s a deconstructed meal, makes life so much easier instead of making separate meals all the time. I found with my kids that the earlier you introduced solid foods and flavour, the less picky they would later become about tastes and textures.

I found with toddlers, they sometimes are not crazy about meat. It sometimes the texture or just the flavour that may not be as tasty on its own. Don’t stress if your toddler doesn’t like meats this is quite common and you can get protein from other sources. There is a better chance they will eat meat when it’s mixed in with dishes (not on it’s own). Or a dipping sauce for the meats tend to help with the texture like ketchup or anther one that is not as sugary. Or you can add protein through beans, legumes, tofu, cheese etc.

With vegetables, keep offering them with meals to make sure they keep liking vegetables throighout the toddler years. EVen if you have to mix into dishes, shakes or baking. Offer some variety with the vegetables so they don’t get sick of eating the same ones. My toddlers have generally always liked carrots, celery, cucumber, corn and broccoli. I find peppers, eggplant, zucchini, spinach to be a bit trickier distinct flavour to get them to like. The harder vegetables sometimes need to be cooked in the younger years to avoid choking steaming is a good way to keep most nutrients. Even if they don’t like a vegetable now , they may grow to like it later so it’s okay to try to reintroduce every once in a while to see if they will be up for it!

I found my toddlers stopped liking the high chair before 2 years generally around 18 months. To keep the good habit of eating at the table, I would recommend getting a booster seat depending on what table setting you have with or without straps. They will get annoyed with the straps at some point either way. Toddlers like to have their own kid size table and chair for snack times. But you may quickly learn how hard it is to keep toddlers at the table during a meal. They are too busy playing or don’t want to be constricted in a seat. This is absolutely normal and part of the toddler rebellion;) Try to be consistent with the rules during meal times as much as you can. It will be easier with meals that they love. When it’s not working, sometimes you may have to forgo your rules in order to get them to eat or when encroaching on nap time and need to get them down on a full stomach. You may have to just let them stand while they are eating. Play while shoving bites of food into their mouths. Put on TV so they can sit still and eat. Don’t worry, I’ve done them all! Be consistent as you can to maintain good habits, but realize that sometimes their is no time and you really just need them to eat in whatever way you can get them to. Especially when you are not at home in their own environment, it’s okay not to be as consistent if it’s not working out. They generally are too busy or too distracted when in a new setting.

Snacks

  • Veggie or fruit pouches always good especially for on the go! My 2 year old still likes having them and on days where the dishes may not have many vegetable options.

  • Any fresh fruit or veggies cut up! Apple slices can be stored by putting them in saltwater solution (1cup/1/2 tsp salt) for 10-20 minutes. Can also dip apple slices in peanut butter or coat in cinnamon as a treat. Be extra careful with watermelon or grapes (cut up small or in half).

  • Bake muffins (add fruits and/or veggies)

  • Cookies with less sugar (add honey/syrup instead) and add raisins or craisins

  • Crackers & cheese or breadsticks

  • Greek yogurt or iogo yogurt drinks. You can top the yogurts with granola, fruit or chia for extra nutrition.

  • Fruit popsicles. You can also freeze your own fruit juices or yogurts with popsicle moulds from amazon. Perfect for summer time!

  • Shakes! Add lots of fruit, sneak in some vegetables and some extra protein with chia or peanut/almond butter.

  • Favourite toddler snacks to buy: love child ducks & pouches (less watery with quinoa), baby gourmet rusks, toddler mum mum, PC cereal bars, gerber puffs (cereal), gerber or baby gourmet yogurt melts/mushies, made good granola/cookies (older toddler) refer to pic below..


Meals

  • Pasta dishes: obviously has the grain component and these meals are so good to sneak extra veggies in or protein and they can’t really taste them in the sauce. My toddlers have always like vodka/ rose sauces, bacon cabonara

  • Grain Salads: Grains like orzo (pasta) or couscous or quinoa. Add some cut up fresh vegetables and a protein. My toddlers always loved the orzo or quinoa ones as long as there was some flavour. Usually add lemon, garlic and sometimes balsamic vinegar.

  • Rice dishes: butter chicken, chicken fried rice, teriyaki dish, any protein mixed with rice! Again can sneak in extra veggies.

  • Noodles: pad thai, lo mein, teriyaki, in soup etc.

  • Soup! Sneak lots of veggies and legumes (the earlier the better - my babies were having homemade soup)

  • Homemade pizza - buy fresh dough and add whatever toppings you want them to eat. I find they eat so much easier with the soft fresh dough cooked at home.

  • Peanut butter (or almond)! on bread or spoon (as a snack too!) Cream cheese also another good one although my toddlers never got into it.

  • Grilled cheese - you can’t go wrong !

  • French toast and pancakes ! Can add fruit into the pancakes like blueberries or banana. You can store extra batter or french toast mix in the fridge to make for another morning and it’s ready to go!

Karolina Burt