Nutritious & Delicious Toddler Meal Ideas

By Dahlia Rimmon, MS, RDN

As soon as your baby enters toddlerhood – bam! You’ve suddenly got a whole new feeding schedule to manage. Once babies turn one, they’re no longer relying on milk as their main source of nutrition. Instead, they’ll eat three meals a day plus one or two snacks (depending on their mood, of course) and milk gets cut down to about 500 ml per day. That’s a lot of meals to keep track of! But which foods best support your toddler’s growing nutritional needs? We’re breaking down everything you need to know about toddler nutrition and sharing meal and snack ideas that even picky eaters will enjoy.

Your toddler’s nutrition needs explained

When you start your baby on solids at 6 months, you’re kicking off the journey toward a fully solid diet. The goal is to have your baby eat three solid meals and one or two snacks by their first birthday. You’ll start off with a solid meal at 6 months and gradually add more solid food to their schedule as they grow. By the time your baby turns one, they’ll already be comfortable with their new eating routine.

Milk feeds

Your toddler’s first birthday is a big milestone, but it’s also time to start weaning and reducing their milk intake to about 500 ml per day. That’s because we want to make sure they have plenty of room in their little bellies for solid foods. If you’re breastfeeding, you might start thinking about weaning (or continue if you prefer!), and if your baby’s been drinking formula, now’s a great time to switch to whole cow’s milk. Paediatricians recommend whole cow’s milk because it’s a convenient way to load up on important nutrients like calcium, protein, and healthy fats, essential nutrients for your growing toddler.

Toddler food

Your toddler is now eating three meals a day with one or two snacks in between. The key is to make sure they’re eating a variety of foods to cover all their nutritional needs, including all the food groups. There’s no need to make elaborate meals — simple meals work just fine and make it easier for you to manage the routine of feeding your toddler multiple times a day.

Quick and simple toddler meal and snack ideas

Before we dive in, here are a few important things to keep in mind about toddler food and snacks:

• Your toddler’s growth slows compared to their first year of life, so it’s totally normal for their appetite to change too. Don’t stress if you notice your toddler eating less than when they were a baby– it’s a normal part of their development.
• Avoid offering foods that pose a choking risk like small and round foods, or foods that are hard, sticky, sharp, or gummy.
• It’s best to avoid foods with added sugars, especially for kids under 2 years. This isn’t just about their health – it also helps reinforce healthy eating habits and keeps them from getting too familiar with the taste of sugary foods. Check food labels for other sources of added sugars, like corn syrup, high-fructose corn syrup, dextrose, fructose, glucose, honey, molasses, sucrose, and rice syrup.
• Always serve your toddler small portions of food. This not only helps reduce waste but also makes their plates or bowls feel less visually overwhelming.
• Make it a habit to eat meals with your toddler. It makes meals more enjoyable and they will also learn from you by watching you eat.

Toddler food: Breakfast ideas

• Oatmeal: Oats are a fantastic source of protein and fibre, and keep kids full and satisfied for longer stretches. Make it with whole milk to get in more calories and healthy fats, and stir in ground flaxseeds, hemp seeds, or chia seeds for an extra dose of omega-3s.
• Avocado toast: Spread mashed avocado on whole grain bread for a fibre-rich breakfast. Sprinkle it with fun toppings like sesame seeds, and everything-but-the-bagel seasoning, or add scrambled eggs for an extra boost of protein.
• DIY yogurt parfaits: Getting kids involved in breakfast makes it more exciting to eat and helps them get used to being active in the kitchen. Pair unsweetened Greek yoghurt with various toppings like whole grain O’s, berries, creamy nut or seed butter, chia seeds, and cinnamon.

Toddler food: Lunch and dinner ideas

• Turkey avocado wraps: There’s something about rolling up ingredients in a wrap that makes meals fun for kids. Take a whole wheat wrap, add fresh turkey slices and mashed avocado, then roll it up. You can get creative by adding condiments (if they’re feeling adventurous), or throw in sliced tomatoes or shredded lettuce.
• PB&J: Sure, it may sound simple, but peanut butter on two slices of whole grain bread packs enough protein to complete your toddler’s daily protein needs.
• Kid-friendly charcuterie board: This may sound fancy, but it’s super easy. Just arrange small portions of different foods from various food groups on a plate, like thin cheese slices, banana rings, toast squares, and cucumber slices. It’s balanced, simple, and fun.
• Crockpot chicken and veggies: The beauty of crockpot meals is that you can toss in a bunch of ingredients, turn on the heat, and forget about it until dinner. Throw in chicken, your favourite bottled sauce, root veggies like carrots and potatoes, and onions, and let it slow cook for hours.
• Spaghetti and meat sauce: Spaghetti is a kid’s favourite, thanks to the messiness (seriously messy!) and the fun of slurping noodles. Pro tip: a splat mat and a bib can help with clean-up. Plus, get in more veggies by adding finely diced veggies like red capsicum and carrots to the meat sauce.

Toddler snack ideas

• Peanut butter and bananas
• Cottage cheese and fruit
• Little Bellies Fruit Bars
• Cucumber slices with hummus
• Strawberries with almond butter
• Mini cream cheese sandwiches
• Hard-boiled eggs with toast
• Rice cakes with avocado
• Little Bellies Yoghurt Pick-Me Sticks for dipping in yoghurt
• Little Bellies Veggie Tubes for dipping in tahini or hummus

Toddler meals: Ideas for picky eaters

Welcome to toddlerhood — also known as the land of picky eating! When kids turn one, it’s totally normal for fussy eating behaviours to kick in. You might even notice your toddler eating less than they did as a baby. Toddlers may also develop neophobia, where they become anxious or overwhelmed by new things, and this can show up in their food preferences.

At the end of the day, all we really want is for them to eat. While you continue to work on strategies to tackle picky eating, here are some go-to meals that even the pickiest eaters will love:

• Sandwiches: You can’t go wrong with sandwiches, especially since many picky eaters rely on bread as their staple food group. Try mixing it up with different types of bread like whole wheat slices, pumpernickel bagels, wheat tortillas, or baguettes — you never know what they’ll like! Add protein and fat-rich spreads like avocado, cream cheese and honey, peanut butter with jelly, or black bean dip, or go for a classic grilled cheese.
• Homemade pancakes: Most kids, even picky eaters, love pancakes — so why not use that to your advantage? When made at home, pancakes can be nutritious. My favourite recipe is made with just three ingredients: mashed bananas, eggs, and whole wheat flour. It’s simple, wholesome, and packs in almost all the food groups!
• Banana sushi: Take a whole wheat tortilla, spread it with your favourite nut or seed butter, place a banana in the center, and roll it up. Slice it into bite-sized rings for a fun and nutritious snack.
• Sweet potato pizza: Thinly slice sweet potatoes lengthwise and roast them until crispy. Top with tomato sauce and shredded cheese, then pop them back in the oven for a few minutes until the cheese melts. Yum!

All this talk about food is making me hungry! But in all seriousness, one of the most important aspects of toddler nutrition is not just building their eating skills but also fostering a positive relationship with food and creating a culture of enjoyment around meals. When toddlers see you savouring your meals and speaking positively about food, they are more likely to develop a similar appreciation for it.