Kids’ nutrition is a concern for every parent. The most difficult time has to be the toddler years, as they are learning to assert themselves through their choices, and ability to say no (more often than not). While their communication skills are growing rapidly, they are still too young to understand the importance of a healthy diet, and why they can’t have ice cream for breakfast and cookies for lunch.
Protein Sources for Healthy Toddlers
Most toddlers have a particularly difficult time eating meat, especially meat that isn’t breaded. The majority of children in their toddler years would eat chicken nuggets until they come out of their ears, but not much else in the meat category.
For a different, yet texturally similar option, search the fish section at the local grocery store for multi-grain breaded fish sticks or fillets that are prepared without frying. Chances are toddlers won’t be able to tell that it’s not chicken.
Eggs are a wonderful alternative source of protein, although not generally a favorite among little ones. Try them scrambled and topped with melted cheese or ketchup. Peanut butter is also an excellent alternative, if there are no family members with a peanut allergy. Serve on toast or crackers, or make a PB & J sandwich. Another, less common source of protein is hummus. Try it as a dip with pita bread, or spread it on crackers.
Tricks for Feeding Fruits & Vegetables to Toddlers
Fruits are often one of the easiest things to get toddlers to eat. They’re usually sweet and juicy, and there are so many to choose from! Topping the list of toddler favorites are often the more common and inexpensive fruits, like apples and bananas. Fresh strawberries are also a hit, and affordable in season. Experiment with more exotic fruits, like kiwi, cantaloupe, and honeydew melon for a change of pace.
Fruit juice smoothies are another great way to get fruit into toddlers. Mix 100% apple juice with inexpensive frozen berries and/or mixed fruit in the blender. Add a banana if desired and serve with a straw, most toddlers love drinking from a straw.
Vegetables are a bit trickier, as they are not often well liked by toddlers. A good vegetable to try is cucumber, which is actually a member of the melon family. It is soft, juicy and easy to chew. Let toddlers sample other veggies with dip, for added flavor. If the toddler can’t eat them raw, steam them slightly to soften. If all other attempts fail, sneak some veggies into the blender with the fruit smoothie… they’ll never know they’re eating them! Pre-made veggie and fruit blends are also available at grocery stores.
Use Grain Products to Introduce Other Healthy Foods for Kids
Grain products are usually among the easiest to get small children to eat. Choose whole grain products whenever possible for the maximum nutritional benefit. Since grain products seem to sell themselves, use them to help get toddlers to eat from other food groups.
Serve a bagel with plain or flavored cream cheese, toast with peanut butter, crackers with cheese, a waffle with berries, and pita bread with hummus. Top cereal with fresh fruit, or choose granola cereal with dried fruit already in it. Add small pieces of meat or veggies to rice. The possibilities are practically endless.
Don’t Forget About Milk Alternatives
Since milk in one form or another is the first food in children’s diets, it tends to be one that they continue to ingest without complaint. Chocolate milk makes a nice treat for toddlers who are used to only white milk, and it contains the same vitamins and minerals.
Beyond milk itself, experiment with different types of block cheeses and flavors of cream cheese spreads. Yogurt is another excellent alternative that is great for the digestive system. Serve it by itself, or as a dip with fruit.
Practice Patience at Mealtime
Don’t fret if the fussy toddler won’t even try tonight’s meal. Serve him whatever he’ll eat; even if it means bread with peanut butter, apple slices and a glass of milk… all the food groups are covered, right?
Toddlers who are willing to eat almost anything that is put on their plate do exist, but they are few and far between. With the rest of the toddler population, treat meal and snack times as an exercise in patience and experimentation. The trick is to find the things they will eat and not become frustrated over those they won’t.
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