Essential Food Guide for Toddlers Aged 1-5

Toddlers or children ages 1 to 5 years can be picky when it comes to food. Their senses of taste and small are developing and the sights and textures of different foods can be overwhelming to some children. It is very common for a toddler to opt for simple, familiar foods resulting in a very limited diet. Unfortunately, a diet lacking in nutritional diversity can lead to deficiencies and GI issues such as constipation. The good news is that young children require much smaller portions that bigger kids and adults, so adding new foods can be done in small quantities over a day or even a week. Slow and consistent additions can yield results in just a few weeks.

How much food should I feed my toddler?

Children, ages 1-5, require food from all the major food groups but in much smaller portions. Here is a guideline with food suggestions.

• Fruit: ½-1 cup per day
• Vegetables: ½-1 cup per day
• Protein: 4 oz./day; A sample amount of protein per day:
  • 2 oz. (about a 2″ square) meat, poultry
  • 1 egg
  • 1 oz. yogurt
  • 1 oz. cheese
• Fat: 3 tsp per day; Introduce healthy fats:
  • Ripe avocado (1/4 cut up) with a little salt
  • 1 tsp olive oil
  • 2 tsp hummus
  • 1-2 tsp peanut butter, or other nut butter
• Bread/grains: 2 servings per day
  • 1 slice bread
  • 1/3 cup fortified cereal
  • ½-1/3 cup pasta
• Dairy: 2-3 servings per day
  • 1 cup whole milk
  • 1/2 cup full-fat, plain yogurt, mix in applesauce or mashed banana

Dairy v. Non-Dairy

For infants and young toddlers, breast milk and/or formula may still be provided, but most toddlers are ready to move on to other forms of dairy. When choosing a milk for your child, consider lactose tolerance, protein, fat, calcium, and vitamin D.

Lactose tolerance is the body’s ability to digest the sugar (lactose) in dairy products. It can occur in toddlers but it is less common than in adults. Symptoms of intolerance are often GI distress (gas, bloating, pain, diarrhea), but can also mimic allergies (e.g. eczema, problems). If you suspect your child has a lactose intolerance, get a test at the pediatrician before eliminating dairy. Once diagnosed, a nutritious, non-dairy alternative can be recommended.

Milk is an excellent source of the 3 main macronutrients (protein, carbohydrates and fat) which is why it is the first food. Milk also contains calcium and is usually fortified with vitamin D. These essential nutrients help grown and maintain healthy bones and teeth.

Pasteurized, whole cow’s milk and fortified soy beverages are good sources of vitamin D and calcium for children 12 months and older. Young children need fat in their diet for healthy growth and development so avoid lowfat alternatives. Most other non-dairy milks are fortified but may not contain adequate protein, fat, and nutrients. Talk with your child’s doctor about the non-dairy milk alternative you are using. The vitamins and minerals in milk alternatives are different than in cow’s milk and soy milk.

Introduce New Foods

Don’t worry about being perfect. Start by swapping out a favorite item with something less processed and made with healthy fat.

• Instead of a chicken cheesesteak, favor a grilled chicken sandwich
• Try pasta with olive oil, parmesan cheese and peas
• Instead of chicken nuggets, try baked, breaded chicken breasts (prepared or frozen)
• Try chicken or pork dumplings (Trader Joe’s)
• Scrambled eggs
• Try Perdue Chicken Tenders with Vegetables, Tyson Naturals Chicken Strips, Bell & Evans Chicken Tenders
• Cheese sticks and Non-dairy cheese sticks (Daiya – dairy, soy and peanut-free)

Here’s a Sample Daily Menu for Toddlers

• Breakfast: 1/2 cup oatmeal with 1/4 cup blueberries and 1 tsp. brown sugar, plus 1 cup milk
• Snack: 1 hard-boiled egg
• Lunch: 1/2 turkey sandwich on whole wheat bread with veggies (avocado, sprouts, tomato, or cucumbers), 1/2 banana, 1 cup milk
• Snack: 1–2 graham crackers with 2 tbsp. applesauce
• Dinner: 2-oz. shredded or cut-up meat, 1/4 cup starch (such as mashed potatoes or rice), 2–4 tbsp. vegetables (such as peas, asparagus, or spinach), 1 cup milk

Introduce Fruits and Vegetables

Early introduction of small quantities of fruits and vegetables is key to greater acceptance over the long-term. It’s normal for your child to have a limited rotation of fruits and vegetables so aim for variety in the color to provide different nutrients. Most children favor the following:

1. Apple and applesauce
2. Avocado
3. Banana
4. Blueberries
5. Broccoli, cooked
6. Carrot, cooked
7. Cucumber
8. Mango
9. Peas
10. Pear
11. Sweet Potato, well-cooked
12. Squash, well-cooked

Family Meals

Finally, your toddler is a member of your family and enjoying meals together is an important part of family life. Wherever possible, avoid making special meals for your child. Rather, offer your child a small portion of the family meal. You may have to make a few alterations but your goal is to have your child eat what everyone else is eating. If this proves difficult at first, don’t give up.

One strategy is to reduce or eliminate afternoon snacks. A hungry child is more likely to eat the meal presented. Try introducing new foods in different environments, like a restaurant or the house of a friend or relative. Avoid making it a big deal. Food should never be associated with reward or punishment. If it doesn’t work, end the meal, but do not provide a substitute meal at the child’s request.

A good rule to remember is the well-researched Division of Responsibility in Feeding by Ellyn Satter, paraphrased as follows: The parent provides the food and decides when and where to eat, and the child decides if they will eat and how much.

For more information about healthy nutrition and lifestyle changes, contact Karen Kruza, Registered Dietitian Nutritionist at Kruza Nutrition.