Nourishing Your Toddler: A Pediatric Dietitian’s Guide to Dinners and Snack Ideas
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By Leah Hackney@kids.nutritionist
Dinner time with a toddler can sometimes feel like a juggling act. After a long day of activities, it’s not uncommon for toddlers to struggle during the evening meal. They may be tired, overstimulated, or simply less hungry after snacking throughout the day. But don’t worry – you’re not alone in this challenge. Many parents experience the same frustrations at dinner time.
In this guide, we’ll explore some healthy, balanced dinners and snacks that meet your toddler’s nutrition needs, while also considering the realities of their daily routine. We believe in nurturing positive eating experiences, and that includes finding ways to make dinner enjoyable—even on those days when your little one just isn’t in the mood to sit still.
Changing Nutrient Needs of Toddlers
As your child grows from a baby into a toddler, their nutrition requirements shift to support their rapid development.
In toddlerhood, they may develop preferences and assert independence, making mealtime a bit of an adventure. Your role is to offer a wide variety of nutrient-rich foods to support their growth, brain development, and overall health. Iron, calcium, vitamin D, and healthy fats are particularly important during this time to support bone development and cognitive function (Brown et al., 2017).
By offering balanced meals that include protein, fat, and carbohydrates, you help provide the nutrients your child needs while setting the foundation for lifelong healthy eating habits.
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, they need a lot of them!
- 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! It’s also common to see some meat rejection in toddlerhood since it can be a tough texture to navigate for little ones. But that’s okay because they don’t need to get their protein requirements from meat!
- 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.
Balancing Meals and Snacks
For toddlers, snacks are not just an afterthought but mini-meals that help fuel their day and fill nutrient gaps.
We call them “mini meals” because you have a protein source, produce (fruit or veggie), and an energy-rich food (fat or carbohydrate). A balanced snack that follows this example might include peanut butter (has fat/protein) on whole-grain toast (carbohydrate) with sliced strawberries (produce) or hummus (fat and some protein) with cucumber sticks (produce), cheese cubes (also some fat) and crackers (carbohydrates).
When it comes to main meals, especially dinner, offering variety is essential. A toddler meal doesn’t need to be elaborate—it just needs to cover the basics. Meals that combine protein, healthy fats, whole grains, and a colorful array of produce (fruit/veggies) can ensure that your toddler is getting the nutrients they need throughout the day.
Dinner can be especially challenging for some toddlers. After a busy day, they might be tired, fussy, or less inclined to eat a full meal. That’s okay! It’s important to remember that toddlers eat small portions, and dinner doesn’t need to be their biggest meal. Some toddlers may eat more at the beginning of the day so they are not as hungry in the evenings. You can aim for a lighter, nutrient-dense dinner that’s easy to digest while ensuring they’ve eaten well throughout the day.
What About Sugar?
We all know how easy it is for sugar to sneak into toddler foods, especially in packaged snacks. The key is to aim for natural sugars, which are found in whole fruits like apples, bananas, and berries. Try to avoid added sugars before age 2, which can come in various forms like maltodextrin or high-fructose corn syrup (Vos et al., 2017).
For a toddler, it’s generally recommended that added sugars make up no more than 5% of their daily calories (U.S. Department of Health and Human Services, 2020). Look for snacks that have little to no added sugar, and if your child does have something sweet, pair it with something nutrient-dense and fiber-rich to balance out the snack.
Toddler-Approved Meal Ideas for Dinner
- Sweet Potato + Carrots and Chicken Tenders (Baked)
Swap deep-fried chicken tenders for a baked version using whole-grain breadcrumbs, and serve them with roasted sweet potatoes (rich in vitamin A and fiber). Slice the carrots similarly to the sweet potato and you have carrot fries! You can season them with mild herbs to expand your toddler’s palate. - Nutrient-boosted Mac and Cheese
Use whole-grain pasta and mix in steamed veggies like broccoli or spinach for a nutrient boost. You can also add some yogurt to the sauce mix for some added protein or other veggies like a few tablespoons of pumpkin puree! Adding a protein like shredded chicken or ground turkey can round out the meal. - Green Bean and Turkey Stir-fry
A simple stir-fry with protein and veggies like green beans, carrots, and bell peppers. This dish offers a good balance of fiber, vitamins, and protein, helping support digestion and muscle growth. - Veggie-Loaded Frittata
Eggs are a fantastic source of protein, choline, and healthy fats. Incorporate chopped vegetables like spinach, tomatoes, and mushrooms for a one-pan, nutrient-dense meal. - Meat and cheese tortilla roll-ups
This easy, no-cook meal can be made using a whole-wheat tortilla, your choice of meat (if choosing deli meat- opt for nitrate-free versions) sliced cheese, and some finely shredded veggies. The combination of healthy fats, protein, and fruit makes it an excellent option for a quick dinner, especially on busy nights when your toddler might not feel like sitting down for a larger meal. - Build your own quesadilla
Let your toddler get in the kitchen and add some shredded veggies (carrots, chopped spinach, or zucchini to the quesadilla. This helps selective eaters be more likely to try the food!
On-the-Go Toddler Mini-Meal or Snack Ideas
Whether you’re heading out for a short car trip or a long flight, traveling with a toddler doesn’t have to mean sacrificing nutritious meals. Here are a few easy travel-friendly options:
- Little Bellies Animal Crackers + Nut Butter + Hard-boiled Egg + Fruit
These low-sugar crackers are a great vehicle to pair with a protein and fat source like nut butter. Add a hardboiled egg to round out the meal with some long-sustaining energy. - Mini Sandwiches with Whole-Grain Bread
Pack small sandwiches made with turkey, avocado, or hummus on whole-grain bread. Slice them into bite-sized pieces for easy snacking. - Cheese and Crackers + Hummus + Sliced Veggies or Fruit
A simple combination of whole-grain crackers with cheese slices or string cheese makes for an easy-to-transport, protein-rich snack. Pair it with hummus for a little bit more iron, fiber, and fat! - Boiled Eggs and Little Bellies Veggie Tubes + Slices of Veggies
Boiled eggs provide protein and healthy fats, while cucumber, carrot sticks, or cherry tomatoes add crunch and vitamins. - Fruit and Nut Butter Packs
Pair pre-cut fruit like apple slices with single-serve nut butter packs for a filling snack that’s easy to carry.
Considering a Vegetarian Diet for Your Toddler
The AAP mentions that well-planned vegetarian diets can be beneficial for some kids. If your family is vegetarian, it’s important to make sure they are getting enough key nutrients such as iron, calcium, vitamin B12, and omega-3 fatty acids, which are typically found in animal products. You can achieve a balanced diet by offering plant-based proteins like lentils, beans, tofu, and fortified plant-based milk (Mangels, 2019).
Including a variety of fruits, vegetables, whole grains, and protein-rich foods will help ensure your toddler meets their nutrition needs. However, it’s always a good idea to consult with your pediatrician or dietitian before making significant dietary changes for your child.
Nurturing Healthy and Positive Eating Habits
As parents, fostering a positive attitude toward food is one of the best things we can do for our children. Rather than focusing on what they shouldn’t eat, try emphasizing the joy and adventure of trying new foods. Encourage them to listen to their body’s hunger cues, and model a healthy relationship with food yourself.
Remember that mealtime should be enjoyable and stress-free. It’s okay if your toddler refuses a food today—offer it again in a few days. Continue to offer it in small portions without pressure to eat it. Research shows that it can take multiple exposures (over 10+) to a new food before a child develops a preference for it (Sullivan & Birch, 1990).
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
Brown, K. H., Dewey, K. G., & Allen, L. H. (2017). Complementary feeding of young children in developing countries: A review of current scientific knowledge. WHO.
Mangels, A. R. (2019). Diet and health of vegetarians: A review of the evidence. Nutrition and Dietetics.
Vos, M. B., Kaar, J. L., Welsh, J. A., Van Horn, L. V., Feig, D. I., Anderson, C. A. M., … & Murray, R. D. (2017). Added sugars and cardiovascular disease risk in children: A scientific statement from the American Heart Association. Circulation, 135(19), e1017-e1034.
U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans, 2020-2025. U.S. Department of Agriculture.
