Toddler Eating Habits Cheat Sheet

Here’s a handy cheat sheet to help you navigate the wild world of toddler nutrition. We’ve broken it down by age groups and provided good, better, and best options for various food categories. Let this be your trusty guide to happy and healthy mealtimes!

Age 1-2 Years

Food CategoryGood OptionsBetter OptionsBest Options
FruitsApplesauce (unsweetened)Fresh apple slices (peeled)Whole apples (with skin, sliced thin)
VegetablesSteamed carrotsRoasted sweet potatoesRaw carrot sticks (softened)
ProteinsScrambled eggsChicken breast (shredded)Salmon (small pieces)
GrainsWhite breadWhole wheat breadQuinoa or brown rice
DairyWhole milkYogurt (plain, whole milk)Greek yogurt (plain, whole milk)

 

Age 2-3 Years

Food CategoryGood OptionsBetter OptionsBest Options
FruitsCanned peaches (in water)Fresh peach slicesMixed berries
VegetablesMashed potatoesSteamed broccoliRoasted mixed vegetables
ProteinsTurkey slicesGround turkeyLentil soup
GrainsInstant oatmealRolled oatsSteel-cut oats
DairyCheese slicesCottage cheeseRicotta cheese

Age 3-4 Years

Food CategoryGood OptionsBetter OptionsBest Options
FruitsBananaSliced strawberriesFruit salad
VegetablesPeasSnap peasVegetable stir-fry
ProteinsBeef pattiesGrilled chickenBaked tofu
GrainsSpaghetti (white)Whole wheat pastaFarro or barley
DairyMilkCheese cubesKefir

 

Age 4-5 Years

Food CategoryGood OptionsBetter OptionsBest Options
FruitsOrange juice (100%)Orange segmentsWhole oranges
VegetablesCornBell peppersKale chips
ProteinsPork chopsLean beefChickpea stew
GrainsWhite riceWhole grain breadBulgur or millet
DairyYogurt drinks (low sugar)Cheese sticksProbiotic-rich yogurt

Tips for All Ages

  • Hydration: Encourage water as the primary beverage. Limit juice to small amounts of 100% fruit juice.
  • Snacks: Opt for healthy snacks like fruit, veggie sticks, cheese, and whole grain crackers.
  • Portion Size: Offer small portions and let them ask for more if they’re still hungry.
  • Consistency: Maintain regular meal and snack times to help regulate hunger.

 

By using this cheat sheet, you can ensure your toddler is getting the nutrients they need at each stage of their development. Remember, variety is key, and making food fun can turn mealtime into a delightful experience for both you and your child. Happy feeding!

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