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 Category	Good Options	Better Options	Best Options
Fruits	Applesauce (unsweetened)	Fresh apple slices (peeled)	Whole apples (with skin, sliced thin)
Vegetables	Steamed carrots	Roasted sweet potatoes	Raw carrot sticks (softened)
Proteins	Scrambled eggs	Chicken breast (shredded)	Salmon (small pieces)
Grains	White bread	Whole wheat bread	Quinoa or brown rice
Dairy	Whole milk	Yogurt (plain, whole milk)	Greek yogurt (plain, whole milk)

 

Age 2-3 Years

Food Category	Good Options	Better Options	Best Options
Fruits	Canned peaches (in water)	Fresh peach slices	Mixed berries
Vegetables	Mashed potatoes	Steamed broccoli	Roasted mixed vegetables
Proteins	Turkey slices	Ground turkey	Lentil soup
Grains	Instant oatmeal	Rolled oats	Steel-cut oats
Dairy	Cheese slices	Cottage cheese	Ricotta cheese

Age 3-4 Years

Food Category	Good Options	Better Options	Best Options
Fruits	Banana	Sliced strawberries	Fruit salad
Vegetables	Peas	Snap peas	Vegetable stir-fry
Proteins	Beef patties	Grilled chicken	Baked tofu
Grains	Spaghetti (white)	Whole wheat pasta	Farro or barley
Dairy	Milk	Cheese cubes	Kefir

 

Age 4-5 Years

Food Category	Good Options	Better Options	Best Options
Fruits	Orange juice (100%)	Orange segments	Whole oranges
Vegetables	Corn	Bell peppers	Kale chips
Proteins	Pork chops	Lean beef	Chickpea stew
Grains	White rice	Whole grain bread	Bulgur or millet
Dairy	Yogurt drinks (low sugar)	Cheese sticks	Probiotic-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!