25 Nutritious Foods to Add to Your Toddler’s Diet
The importance of having a healthy diet can not be understated. Nutrition is particular in the case of toddlers, as it’s notorious for being a transitional stage — a time when they learn to eat solids and expand the breadth of flavors and textures they know. Feeding a toddler may be challenging too, considering that some of them show tendencies of becoming picky eaters.
5-Minute Crafts has prepared a list containing items from 5 different food groups that can serve as a great guide to assist you in giving your toddler a balanced diet.
❗ Important: This article is for informative purposes only and does not replace professional advice. Please consult with a specialist before adding new foods to your child’s diet.
1. Fruit
Given that the pincer grasp is developed during the toddler stage, fruits that are soft and finger-friendly are a great way to introduce your toddler to fruit. If you’re going to give your toddler harder or bigger fruits, make sure to cut them into small pieces and remove any hard parts. Be wary of fruit derivatives, like juice, as they may have added sugar. Here are some fruits that are recommended for your toddler:
- Bananas
- Oranges or clementines
- Strawberries
- Peaches
- Grapes
2. Vegetables
Introducing a toddler to vegetables early on will not only have a positive effect on their nutrition, but it will also help them to become more well-rounded eaters and less likely to be picky. It is recommended to choose vegetables that are light in the flavor department, and to cover dark green, red, and orange vegetables in your toddler’s diet. Be careful with canned and frozen vegetables, as they may be higher in sodium content. Some suggested vegetables for toddlers are:
- Carrots
- Steamed cauliflower or broccoli
- Avocadoes
- Tomatoes
- Peas
3. Dairy
Toddlers should get 2 servings of dairy foods every day in order to get the suggested daily amount of calcium to develop strong bones. In general, you should opt for whole milk over other types of milk because it contains protein and fat that are beneficial for the toddler stage. Be careful with certain dairy products, like butter, as they have higher fat content and calories. Here are some dairy recommendations for toddlers:
- Pasteurized cheese
- Cottage cheese
- Yogurt
- Milk, preferably whole milk
- Butter
4. Protein
Protein can be understood as your body’s main building block. It will help in the development of muscles and skin, as well as play an important role in both transporting molecules through the body and strengthening the immune system. Stay away from processed or pre-seasoned meat, as it often contains a high amount of sodium. Recommended food items for toddlers that provide protein include:
- White meat, like poultry and fish
- Beans, like soybeans and lentils
- Eggs
- Tofu
- Peanut butter
5. Carbohydrates
Carbohydrates are our main source of energy and an important part of your toddler’s diet — it comprises 55% of their calorie intake. While they can be found in many food groups, unhealthy foods also tend to have carbohydrates. One example of healthy alternatives that are rich in carbohydrates is whole-grain foods. Some of the foods that have been mentioned before are also good sources of carbs, but here are more examples to keep in mind:
- Rice
- Bread
- Cereals
- Pasta
- Corn
What is your toddler’s favorite food? What food item are you going to introduce to their diet next?