Nourishing Your Toddler: Breakfast Ideas, Snacks, and Picky Eating

By Leah Hackney, RD, LD, CSP @kids.nutritionist

As a parent, ensuring your toddler is getting the right nutrition can sometimes feel like a challenge, especially when dealing with busy mornings, picky eating, or the pressures of balancing meals. The good news? You’re not alone, and with a few practical strategies, you can nourish your toddler and help them develop a healthy relationship with food that will last a lifetime.

This guide will cover everything from relevant nutritional needs, healthy breakfast ideas, and mindful snacking, to overcoming picky eating and managing a vegetarian diet for toddlers. We’ll also look at how to foster positive eating habits, focusing on keeping things stress-free and enjoyable.

The Changing Nutrient Needs of Toddlers

As babies transition into toddlerhood (ages 1-3), their nutrition needs change significantly. During the first year, babies rely primarily on breastmilk or formula, which provides the bulk of their calories and nutrients. But by 12 to 24 months, toddlers need a broader range of foods to meet their growing needs for energy, vitamins, and minerals.

For toddlers aged 1-3, the general macronutrient percentage breakdown recommended by experts is as follows:

• Carbohydrates: 45-65% of total daily calories. Carbohydrates are the primary energy source for toddlers, supporting their active lifestyle and brain development. Include whole grains, fruits, vegetables, and legumes. So it’s okay if it feels like your little one loves carbs!
• Protein: 5-20% of total daily calories. Protein is essential for growth, tissue repair, and immune function. Good sources include lean meats, eggs, dairy, legumes, and plant-based proteins. But notice- their protein needs are a bit lower than we’d expect!
• Fat: 30-40% of total daily calories. Toddlers need healthy fats for brain development, hormone regulation, and energy. Include sources like avocados, nut butter, fatty fish, olive oil, and full-fat dairy products.

Some of the top nutrients of concern include iron, calcium, vitamin D, and healthy fats. Iron is crucial for cognitive development and energy levels, and a deficiency can lead to anemia. Foods like lean meats, beans, and fortified cereals are excellent sources. Calcium and vitamin D are essential for healthy bone development, with dairy products, fortified plant milk, and sunlight exposure being good sources. Healthy fats, found in avocados, nut butter, and fatty fish, are vital for brain development and overall growth.

Sugar Recommendations for Toddlers

The American Academy of Pediatrics (AAP) and the World Health Organization (WHO) recommend avoiding added sugars entirely for children under the age of two. After age two, it’s recommended that children limit their intake of added sugars to less than 25 grams (or about 6 teaspoons) per day (Vos et al., 2017).

When planning breakfast or snacks, it’s important to check labels for hidden sources of sugar, such as corn syrup or maltodextrin, and to rely on natural sweetness from fruits instead. Little Bellies snacks are a great option because none of them have added refined sugars; instead, they are sweetened with fruit and vegetable powders or fruit juice, making them a perfect choice for mindful parents.

Nutritious Breakfast Ideas for Toddlers:

The key is to aim for balanced meals that include a mix of protein, healthy fats, fiber, and produce (fruits or vegetables).

1. Oatmeal with Chia Seeds and Fresh Fruit
   Rolled oats are a great source of fiber and iron. Add chia seeds for omega-3s and some sliced bananas or berries for a natural sweetness.
2. Scrambled Eggs with Avocado and Whole Grain Toast
   Eggs provide high-quality protein, while avocado adds healthy fats. Pair this with whole grain toast to provide fiber and sustained energy.
3. Yogurt Parfait with Granola and Blueberries
   Use plain, unsweetened yogurt to avoid added sugars. Top with homemade granola and antioxidant-rich blueberries for a balanced and filling breakfast.
4. Sweet Potato Pancakes
   Sweet potatoes are an excellent source of vitamin A and complex carbohydrates. These pancakes can be made with mashed sweet potatoes, oats, and an egg for a nutrient-rich breakfast.
5. Peanut Butter and Banana Toast
   Whole grain toast with natural peanut butter and banana slices provides protein, fiber, and potassium in a quick, easy-to-make breakfast.

Breakfast Ideas for Daycare and Travel

When it comes to preparing breakfast for daycare or travel, convenience is key, but so is nutrition. Here are some portable, nutrient-dense options:

1. Mini Veggie Muffins: Made with grated carrots, zucchini, and cheese, savory muffins are easy to add veggies!
2. Whole Grain Waffles with Nut Butter: Pre-cut whole grain waffles spread with thinly spread nut butter provide protein, healthy fats, and fiber.
3. Little Bellies Animal Crackers with Fruit + Yogurt: These organic snacks are an easy, no-fuss option that pairs well with fresh fruit and yogurt for a balanced breakfast and an alternative to higher-sugar granola.
4. Egg Muffins: Baked egg muffins made with diced vegetables and cheese are protein-packed, and portable. They are easy to make ahead and freeze for convenience. Try to eat them first so they don’t sit too long without refrigeration.
5. Pancakes + Fruit: They travel well and you can blend fruits or veggies and add them to the batter before cooking!

More Travel-Friendly Breakfasts:

1. Fruit & Nut bars
   You can search for some homemade low-sugar, whole-fruit-based bars that are easy to pack and provide a quick energy boost.
2. Little Bellies Apple and Cinnamon Puffs + freeze-dried fruits + dried cereal
   Mix it with some other age-appropriate freeze-dried fruits and an age-appropriate lower-sugar cereal for an on-the-go “trail mix.”
3. Nut butter Sandwich + Fruit-Sweetened Jam
   These tend to travel well and are always a hit!
4. Little Bellies Date, Oat & Banana bars with Cheese Slices
   A great combination of carbs and protein for toddlers on the go.
5. Pancakes + Sliced Fruit with Individual Nut Butter Packs
   Fruit with nut butter offers a protein-rich snack that travels well. You can also add some yogurt to your pancakes for a nutrient boost!

Picky Eaters: Encouraging a Diverse Palate

Many toddlers go through phases of picky eating, but early exposure to a wide variety of foods can help reduce food fussiness. Research shows that repeated exposure to new foods—without pressure—can encourage acceptance over time (Birch et al., 1998). It can often take more than 10+ times of exposure! Offering different textures, colors, and flavors regularly can also support microbiome diversity, which is linked to better immune function. We recommend at least offering very small portions of a non-preferred food on the plate. Even if they don’t eat it, it at least helps them get used to tolerating it, then eventually touching and exploring, which can lead to eating down the road!

It’s also important to understand that appetite fluctuations in toddlers are completely normal. Around age two, toddlers begin to assert their independence and their interest in food can wane as part of normal growth and development. Studies show that toddlers’ appetites can naturally vary from day to day, and this is not usually a cause for concern (Carruth et al., 2004). Respecting your toddler’s hunger cues and allowing them to choose how much to eat can help foster a healthy relationship with food.

Some other picky eating tips are:

1. Always have a favorite on the plate! This can help them feel comfortable at the meal and get eating “started” without a fuss.
2. Offer small portions of “new” or non-preferred food without pressure to eat it.
3. Model eating those same foods in front of them, and get them involved in the food preparation process.
4. Make small changes to their favorite foods! If they have a favorite packaged snack like Little Bellies Softcorn round-a-bouts, try a new flavor like the pumpkin! Or you can pair these snacks with a nutrient-dense dip or fruit/veggie puree to boost their nutrition.

More on the fixation with white foods and picky eating here.

Vegetarian Breakfast Ideas for Toddlers

If you’ve chosen a vegetarian diet for your toddler, it’s important to ensure they get enough protein, iron, calcium, vitamin B12, and omega-3s. Plant-based sources like beans, lentils, tofu, and fortified cereals can provide essential nutrients for growing toddlers.

1. Tofu Scramble with Spinach and Whole Grain Toast
2. Chia Pudding with Almond Milk and Fresh Berries
3. Peanut Butter Smoothie with Banana and Oats
4. Avocado on Whole Grain Toast with Seeds
5. Vegetable Omelet with Cheese

Nurturing Healthy & Positive Eating Habits

Helping your child build a positive relationship with food is just as important as the food itself. Create a relaxed mealtime atmosphere, offer a variety of foods without pressure, and allow your toddler to listen to their hunger and fullness cues. Sometimes they eat more or less at each meal but it tends to balance out nutritionally! By fostering a stress-free environment, you’ll help your child develop healthy, lifelong eating habits.

Common questions: Is it bad to skip breakfast and have a snack instead?

Toddlers have small stomachs and typically need to eat every few hours so it’s not recommended to entirely skip breakfast. However, if your little one is not a “big” breakfast eater, you can always add a mid-morning snack and try to boost the nutrition there!

Nutritious Snacks as “Mini Meals”

Snacks for toddlers can be lighter than main meals but should still be nutrient-dense and provide essential nutrition between meals. I like to think of snacks as “mini meals,” where each snack includes a combination of protein, healthy fats, and produce (fruit or vegetables). This approach ensures your toddler is getting well-rounded nutrition even from smaller bites.

Offering balanced snacks helps maintain energy levels, supports growth, and keeps toddlers satisfied until their next meal. Instead of thinking of snacks as “fillers,” consider them opportunities to nourish your child.

Snack Ideas as “Mini Meals”:

1. Cheese and Apple Slices
   Combining cheese (protein and fat) with apple slices (fiber and vitamins) creates a simple, balanced snack.
2. Carrot Sticks with Hummus
   Carrots offer fiber and beta-carotene, while hummus provides plant-based protein and healthy fats.
3. Little Bellies Yoghurt Pick-Me Sticks with Nut Butter.
   These Pick-me sticks are easy for toddlers to handle, and nut butter adds protein and healthy fats, making it a nutrient-packed option.
4. Greek Yogurt with Cucumber Slices
   Greek yogurt delivers protein and probiotics, while cucumber adds hydration and fiber.
5. Hard-boiled Eggs with Cherry Tomatoes + Little Bellies Animal Crackers
   A classic, protein-rich snack paired with antioxidant-filled tomatoes makes for a well-rounded “mini meal.”

Feeding a toddler doesn’t have to be stressful. By offering a variety of nutrient-rich meals and snacks, and embracing flexibility with new foods, you’re setting the stage for your child’s healthy growth and development.

Written by Leah Hackney @kids.nutritionist and COO of @BlwMealsApp and @KidsMealsApp. Leah is a Pediatric Dietitian with over 10 years of experience in both the US and Canada and helps families with starting solids and picky eating.

References
Birch, L. L., McPhee, L., Shoba, B. C., Pirok, E., & Steinberg, L. (1998). What kind of exposure reduces children’s food neophobia? Looking vs. tasting. Appetite, 30(2), 229-240. https://doi.org/10.1006/appe.1997.0134

Białek-Dratwa A, Szczepańska E, Szymańska D, Grajek M, Krupa-Kotara K, Kowalski O. Neophobia-A Natural Developmental Stage or Feeding Difficulties for Children? Nutrients. 2022 Apr 6;14(7):1521. doi: 10.3390/nu14071521. PMID: 35406134; PMCID: PMC9002550.

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), S57-S64. https://doi.org/10.1016/j.jada.2003.10.024

Vos, M. B., Kaar, J. L., Welsh, J. A., Van Horn, L. V., Feig, D. I., Anderson, C. A., … & Johnson, R. K. (2017). Added sugars and cardiovascular disease risk in children: A scientific statement from the American Heart Association. Circulation, 135(19), e1017-e1034. https://doi.org/10.1161/CIR.0000000000000439