May 31, 2022

Everyone wants to have a healthy, happy child. One of the ways you can ensure this is by feeding them nutritious food. Toddlers need more protein and iron than adults because they’re still growing and developing like you can read on But no matter what their age, kids are picky eaters. A toddler’s diet should consist of:


  1. A wide variety of food types


The American Academy of Pediatrics recommends a wide variety of foods because it will provide good nutrition and reduce the risk of your child becoming a picky eater. Children who are given a variety to eat at an early age are more likely to develop a healthy attitude towards food. Try not to limit your toddler’s food choices or follow strict diets such as no carbs or fat. Also avoid feeding your child adult food such as spicy dishes and bitter tasting vegetables because they might not like the taste.

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  1. Superfoods


Superfoods are foods that contain more nutrients than other foods. They are also good sources of fiber and are rich in vitamins, minerals and antioxidants. Antioxidants help the body fight free radicals, which may lead to cancer. Examples of superfoods include:


  • cruciferous vegetables such as broccoli, cauliflower and cabbage
  • fruits such as blueberries and raspberries
  • beans, grains and nuts such as tofu, almonds, quinoa and walnuts.


  1. Protein-rich foods or drinks for toddlers (1 to 3 years)


Make sure that your toddler is getting enough protein. Foods that include protein are: eggs; cheese; Greek yogurt; meat such as chicken, pork and fish; fish oil supplements; peanut butter or tahini; nuts such as almonds, cashews and peanuts; lentils; tofu. You can also give your toddler protein through drinks like milk or soy milk.

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  1. Iron-rich foods


Some foods that are rich in iron include: meat such as beef and poultry; shellfish and fish; eggs; beans; green leafy vegetables such as spinach and bok choy; whole grains, nuts and seeds.


  1. Calcium-rich foods


Some of the calcium-rich foods include: cheese such as cheddar and feta; dark leafy greens like kale, turnip greens and collard greens; broccoli, yogurt made with cow’s milk or soy yogurt, tofu made with calcium sulfate, seaweed and white beans. The recommended daily intake for toddlers is 1,000 mg of calcium a day.


  1. Fruit for toddlers (1 to 3 years)
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Fruit is not a food that toddlers should have every day but it can be enjoyed as a treat. Ideally, it should be eaten as part of a meal or snack rather than as a dessert on its own. To get your child to eat fruit regularly, try sprinkling some sugar on it or using lollipops.



The health of your child is very important. As well as ensuring they get plenty of exercise and enough sleep, you can help them develop good nutritional habits from an early age by giving them the right foods. Also, keep encouraging them to try new foods by making food fun, colorful and appealing.

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