When to start chunky food
Your baby should be eating chunky food by the age of nine months. Try not to provide soft foods for too long or your bub might become fussy later on. Keep rotating the variety of foods you feed to your toddler and remember that just because they don’t want something one day, it doesn’t mean they won’t eat it the next.
What foods do toddlers need?
Well before the time children have their first birthday, they need to be eating a similar diet to the rest of the family. Introducing them to a “family diet” and not keeping their food completely separate to what the adults are eating helps to reduce the likelihood of toddlers becoming fussy eaters.
Foods from the bread and cereal, fruit and vegetable, meat and fish, milk and dairy as well as fats and oils groups need to be part of their everyday toddler feeding diet.
- Breakfast is an important meal of the day for toddlers. If they have been breastfeeding overnight or sucking on bottles of milk or formula, they are unlikely to be interested in eating breakfast. The best way to boost their interest and appetite for meals is to stop all milk drinks overnight. Cereal drenched in milk, whole grain toast with a healthy spread and some fruit will meet your toddler’s nutritional requirements from the start of each day.
- Morning tea can be a light snack such as fresh fruit, cheese and a drink of water. One drink per day of fresh fruit juice, diluted with water to (at least) 1/3 or 1/2 full strength concentration is sufficient. Fresh fruit is a much better way of providing fibre and vitamins.
- Lunch needs to be timed reasonably early for most toddlers; around 11-11.30 a.m. is ideal. A protein source such as meat, egg, or fish with salad/vegetables or bread is recommended. A cup of milk or serve of dairy food such as cheese, yoghurt or a dairy dessert will provide a calcium serve.
- Afternoon tea is similar to morning tea in terms of quantity and variety. Another piece of fruit, cheese, crackers or salad vegetables are additional toddler feeding options. Offer another drink of water as well.
- Dinner needs to include meat or fish, vegetables, baked beans, lentils, rice/pasta. Try to feed your toddler before they get too tired and be organised with feeding them when they show signs they are hungry. Offer a cup of milk after dinner when this will be less likely to impact on their food intake.
- Three to four serves of milk or dairy foods a day is generally sufficient. This will meet their (RDI) Recommended Daily Intake of 500mgs/day for children aged 1-3 years.
How much food should I feed my toddler?
Unfortunately kids do not come with an instruction manual, but thankfully there are some recommended guidelines you can follow when it comes to how much to feed your toddler. They’ll also let you know when they’re hungry – watch out as they can communicate this in the form of tantrums and all round grumpiness! Toddlers should have three main meals each day (breakfast, lunch and dinner) and a snack in between these. We’ve got some great snack ideas if you’re having trouble finding something healthy.
Many parents invest an enormous amount of time, energy, money and emotion into their children’s eating habits. But despite this, toddlers pretty much know exactly what they want when it is time for them to eat. Although the amount of food a child eats becomes number one on their parent’s priority list, this can be a rather insignificant issue to most toddlers.
Top 10 things to keep in mind when feeding toddlers
- Sugar ideally should not be added to a child’s diet. However, if a product has added sugars they should not be in the top three ingredients listed on the packet.
- Drinks containing caffeine should not be given to children.
- Sodium should be minimised and ideally not exceed 120mg per 100g.
- Fruit juices are not necessary. It is better to eat the fruit instead and water. Fruit juices may be a good source of some vitamins, but the downside is they are low in fibre, high in energy and can displace foods.
- Potato chips are not the best way to eat potato. Most commercial brands are high in fat and salt, and best left for special occasions. Some healthier versions are available, and of course homemade chips in fresh olive oil can be a tasty treat.
- Fruit bars and fruit straps are high in sugar. While these tasty morsels generally contain some fruit, they are often high in sugar (some in added sugars), low in fibre and become stuck to children’s teeth (increasing the chances of decay), so are best avoided.
- Wash all fruit and vegetables. This will reduce the risk from any nasties.
- Supervise young children. To reduce the risk of choking, toddlers and young children should always be seated and supervised while eating all foods, including chopped raw fruit, vegetables and all “hard” foods.
- Picky eaters should still be offered healthy food even if they reject it continuously. And be tricky by grating, pureeing, grinding vegetables into foods such as scones, cakes, muffins, bolognaise, and opt for foods with vegetables already in them such as vegetable ravioli, healthy carrot cake etc.
- Take care when using fillings such as honey, jam or other spreads as they can limit the nutrition of a meal. Likewise biscuits, chips, bars, lollies, flavoured milk, cakes and pastries can severely impact on the nutrition of a meal as well as displace health foods and meals later due to the large amount of energy in such foods.
Feeding toddlers on the go
Once your little ones start day care or pre-school it can be a hard task thinking up nutritional snacks to pack with them, visit our lunchbox ideas for some great recipes you can use. Or maybe you’re stuck on what they should be eating if they’re playing a lot of sport, in which case, we have some great information on sports nutrition for kids.