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POPULAR articles
Niche Topics (Pregnancy and Kids) is all about practical parenting advice and parenting
skills to help you deal with common parenting challenges from toddlerhood to teen
years. You’ll find tons of healthy food ideas and easy-
QUICK links
10 Nifty Ideas to Get Kids to Eat Fish
Top 5 Healthy Peanut Butter Substitutes
5 Yummy Non-
5 Fun Ideas to Keep Preschoolers Busy While You Cook
By Martha Sanders
As your baby matures into a toddler, he learns and grows in many ways. During this period, there's increased physical and mental development as the brain prepares for the challenges of more developed walking and talking. To ensure the healthiest growth, a well balanced diet is crucial.
When planning a toddler's menu, make sure to include the following foods from the main food groups into your child’s meals and snacks.
1. Milk and dairy foods
They provide protein, Vitamins and minerals, and are a good source of calories for your growing toddler.
2. Meat, fish, eggs, beans, peas and lentils
They are rich in nutrients including protein, Vitamins and minerals. Some proteins
contain essential iron and omega-
You can offer boys up to four portions of oily fish per week, such as mackerel, tuna,salmon and sardines, but it's best to give girls no more than two portions.
Meat, green leafy vegetables, apricots, raisins, beans, lentils and chickpeas, iron-
Toddlers raised as vegetarians should have three servings of iron and consumed with
Vitamin C-
3. Bread, and other cereals such as rice, couscous, pasta, cereals, potatoes, yams and sweet potatoes
These starchy foods provide energy, Vitamins, minerals and fiber. Fiber helps digestion and prevents constipation in children.
4. Fruit and vegetables
Fruits and vegetables contain Vitamin C, and other protective Vitamins and minerals
for a healthy body inside and out. In general, include bright colored fruits (unpeeled
and washed well) and veggies such as broccoli, green beans, carrot, sweet potato,
tomatoes, and spinach in your toddler’s diet. Also, make watermelon, orange, strawberries,
banana, peaches, apricots, pears and apples a part of healthy well-
While fiber is good but it can be very filling for a small tummy. Too much fiber may interfere with your toddler's appetite and hence unable to provide enough of the energy and nutrients he needs.
A sample toddler's menu looks something like this:
Breakfast
100 ml orange juice (or apple juice)
25 grams whole-
½ sliced banana
100 ml milk in cereal
Mid-
½ slice wholemeal bread with 2 tablespoons peanut butter (or almond butter)
100 ml milk
Lunch
½ toasted cheese sandwich
1 wedge of orange
100 ml milk
Afternoon snack
whole grain pretzels
100 ml apple juice (or orange juice)
Dinner
25 grains whole-
1 tablespoon grated Parmesan cheese
25 grams sweet potato mash
100 ml milk
Bedtime snack
1 mini bran muffin
100 ml milk
A Day's Sample Menu for Toddler
7 Big Tips to Handle Small Picky Eaters
Going crazy getting fussy eaters to eat? You’ll love these tips – they always work like a charm for parents!
12 Fun Ways to Get Kids to Eat Vegetables
Watch your kids enjoy their veggies before your eyes, and come back for more!
5 Yummy Non-
Don't like to eat fish? Find a list of food with omega 3 fatty acids other than fish, and suggestions to incorporate fish oil alternatives into your kid's diet.
5 Creative Ways to Get Kids to Eat New Foods
Is your toddler stuck in a food jag and won't eat meat? Find out how you can get your super picky eater to try new foods and receive the essential nutrients to support overall mental and physical development.
If your child won't drink milk no matter what you do, use these ideas to encourage
milk consumption and ensure adequate calcium intake. Learn what are good non-
How to Choose Healthy Drinks for Kids
What drinks are healthy for kids? How do common kids' drinks like fruit juices and milk measure up on the nutrition scale?
Foods that Toddler Should Not Eat
What foods are unsafe and unhealthy for toddlers? Also, learn how you can avoid potential food poisoning or choking in young kids.
Delicious ideas to make bananas interesting for your children. Easy recipes that kids can make. Adults love them too!