Food and diet

Your toddler won’t be shy about telling you they don’t like cauliflower, even if he loved it yesterday. And kids are all different – just because an older child was a faddy eater, a younger one might not be. Treat each child as an individual. You’ll find ideas for healthy snacks and discover toddler unfriendly food with healthy alternatives.

Mealtimes troubleshooting checklist
Don’t like broccoli! How you can get healthy stuff past faddy eaters
Healthy snacks for toddlers (veggie friendly)

Mealtimes troubleshooting checklist

1. Is your child growing and thriving? If the answer is ‘Yes’, there’s no need to worry.
2. Are they filling up on drinks? Because toddlers only have small tummies, too much juice or milk could be filling them up. If this is the case gradually cut down and give plain water instead.
3. Does your tot keep asking for sweet and fatty foods? Have healthy snacks to hand to avoid denting their appetite with high-calorie food like sweets, biscuits and crisps.
4. Are they saying no to everything? Remember, there isn’t any food your tot has to eat. If they don’t like something, don’t force it. Instead, find an alternative they do like. In the longer term, you could review their snacking options. Find more tips for getting your kids to eat healthy foods and view healthy snacking options for toddlers.
5. Is your toddler still eating after everyone else has finished? Some children like to take things slowly. Have patience. If they don’t finish their food, take it away and don’t give them attention for not eating. You could try rewarding them for eating all their food.

Don’t like broccoli! How you can get healthy stuff past faddy eaters

• Be flexible: ‘one of the best tips I was given is to be more flexible. I used to think Finn should have something cooked for lunch, but if he won’t eat it what’s the point?’ Lynsey, 31, mum to Finn, two and a half
• Add variety: provide a good mix of textures and tastes and vary the way you cook. Sometimes try grilling rather than frying or stir-frying, stewing and steaming and serving some raw salads or finger foods.
• Disguise vegetables: cheese sauce or adding them to a tomato sauce for pasta works well.
• Make food look nice by slicing it. It will make eating a much more enticing activity for most toddlers. Eating in a group with family or playmates encourages the social aspects of mealtimes, and children learn by example. Join him at the table rather than leaving him to eat alone, don’t confuse him with too much choice and take away anything he leaves without fuss – keep it relaxed!
• Get your toddler involved in the meal’s preparation so she learns that the vegetables are fun. Let her sit next to you when you cook and ask her to bring you things out of the cupboard. Your attitude to food comes into it too – if you enjoy eating, your feelings will rub off.

Cut it out! Toddler unfriendly food – and healthy alternatives

Helping your child develop a healthy eating pattern now could help reduce their risk of obesity, heart disease, high blood pressure and diabetes later.

• Sugar – found in sweets, biscuits, cakes, doughnuts, fruit squashes. Kids need more protein and energy in relation to their size than adults as well as more of certain vitamins and minerals – especially iron, calcium, and vitamin C. Protect teeth from decay by making sure sugary food and drinks are eaten with a meal rather than between meals. Give your tot water or full fat milk instead.
• Caffeine – found in coffee, tea, cola and some fizzy drinks. Kids do need more energy (and protein too) relative to their size than adults, but caffeine won’t give them the longer-term energy they need. View the five main food groups to see the key elements in a balanced diet.
• Salt – found in crisps, salted snacks, bacon, soy sauce and tomato ketchup. One estimate is that 80 per cent of our salt intake comes from food that has salt added to it before we buy it. Try using fresh foods and other flavours, like onions, herbs, garlic and ginger.

Healthy snacking for toddlers: quick, tasty, fun options

• Bite-sized chunks of apple or pear.
• Segments of seedless satsuma.
• Carrot, pepper, courgette sticks.
• Slices of cherry tomato.
• Squares of toast, breads, rolls, baps with butter or spread.
• Mini sandwiches with yeast extract, tuna, cheese, mashed banana.
• Bread sticks with a dip or soft cheese.
• Homemade pizza triangles.
• Oatcakes, rice cakes, crackers or crispbreads.
• Natural yoghurt and fromage frais.
• Muffins, crumpets, pancakes, potato or cheese scones.
• Unsalted popcorn.

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