Feeding a family, especially one with a toddler, can be a delightful yet challenging task.

Perhaps you are lucky and you, or your partner, enjoy cooking and inventing your own recipes. But perhaps you find cooking for a toddler rather daunting, and you can’t seem to be more open to trying new recipes. Whichever side of the spectrum you my relate to, please remember that there is no such thing as a perfect meal. A toddler to a chef may very like still throw food on the floor.

..Allowing them to help make decisions regarding meal preparation can help them learn..

Your effort, no matter how big or small it may be, and your presence are the two main ingredients to your family meals.

Understanding Toddler Nutrition

Toddlers are complex and ever-changing little beings. They experience, learn and growth at an exponential rate.

For this reason, they have unique dietary needs and often unpredictable appetites.

Putting some time and thought behind your meals can add tremendous value to their well-being and development. Allow me to guide you through a few important factors to guide you to be able to prepare meals that are both nutritious and appealing for the whole family.

Toddlers need a balanced diet that includes a variety of foods from all food groups. Key nutrients to focus on are:

Energy: Foods such as whole grain carbohydrates (oats) and healthy fats (avocados, olive oil) are essential to meet the increased energy requirements of toddlers. They expend a lot of energy with vigorous playing, learning and growing. Toddlers are often subject to parental weight control strategies, which often restricts this food group, but can be detrimental to their growth and development.
Proteins: Essential for growth and development of muscles, bones and for bodily functions. Sources include lean meats, eggs, beans, and dairy.
Calcium: Important for bone development. The rapid both growth needs a lot of calcium to deposit for strong bones. Found in dairy products, fortified plant-based milks, and leafy greens.
Iron: Crucial for transporting oxygen through the blood to the entire body for sustained energy levels and functioning. Sources include meat, beans, and iron-fortified foods.
Vitamins and Minerals: Fruits and vegetables provide vital vitamins and minerals for bodily functions and building up the immune system. Aim for a colorful variety to cover a broad spectrum of nutrients. Eat the rainbow!

Tips for Cooking Healthy Family Meals

Plan Ahead:
- Create a weekly meal plan that includes a variety of proteins, vegetables, and whole grains.
- Prep ingredients in advance to save time during busy weekdays.
- Cook ahead and freeze meals for a mid-week option.
Involve Your Toddler:
- Let your toddler help with safe and age-appropriate tasks like washing vegetables or stirring ingredients. Allowing them to help make decisions regarding meal preparation can help them learn and gives them ownership in the meal. This can help to make them more interested in the food they eat.
Make Meals Fun:
- Use colorful plates and fun shapes to make meals visually appealing.
- Serve a variety of textures and flavors to keep meals interesting.
Offer Healthy Snacks:
- Keep snacks like sliced fruits, vegetables with hummus, yogurt, and whole-grain crackers readily available.
Be Patient with Picky Eaters:
- Introduce new foods gradually and keep offering them even if they are initially rejected.
- Pair new foods with familiar favorites to increase acceptance.
- Avoid distractions such as the TV or toys during mealtimes to maintain the focus on the family mealtime.
Model the Behavior:

Learning to eat new foods can be accelerated if they see you eating the same food. That means you should eat the broccoli too 😉
Sharing mealtimes around the table, instead of eating in front of the TV can really improve the acceptance of new foods as well as safety related to eating.

A few Healthy Toddler Recipe Ideas

Breakfast: Choco-Banana overnight oats

Ingredients:
- 1 ripe banana
- 1/4 cup Dried dates (adjust to your preferred sweetness)
- 1/2 cup of oats
- 1/2 teaspoon unsweetened cocoa powder
- 1/2 teaspoon chia seeds
- A dash of cinnamon
- 1 cup of milk (of your choosing)

Instructions:

1. Chop the dates and place in a glass jar or sealable container.
2. Mash the banana and add to the container.
3. Add the oats, cocoa powder, chia seeds and cinnamon. Mix well.
4. Add the milk to the container and stir through or shake well to mix all the ingredients together.
5. Seal the container and leave in the fridge overnight.
6. Dish cold or heat slightly and enjoy.

Lunch: Cheese and vegetable Frittata

Ingredients:
- 2 eggs – separated
- ½ cup finely chopped vegetables of your choice (leftover roast vegetables are delicious)
- 1 Tbsp of all-purpose flour
- Butter for frying
- ¼ cup of feta or cheese of your choice
Instructions:

1. Whisk the egg yolk with the flour.
2. In a separate bowl which the egg whites until firm (soft peaks).
3. Fold the stiff egg whites into the egg yolk mixture, taking care not to over mix and loose all the air bubbles.
4. Heat a pan with a knob of butter. Once hot, fry your chopped vegetables until lightly browned or al dente.
5. Now pour the egg mixture over the vegetables and cover with a lid if you have one. Once the egg appears cooked you can flip it over to brown on the other side, or even cook as is in the oven to brown on both sides, or simply flip it over on to a plate.
6. Serve with some avocado slices and a slice of brown bread for some extra energy and nutrients.

Dinner: Hulk pasta (Spinach sauce)

Ingredients:
- 1 cup of spinach
- 1 sprig of fresh basil or herb of your choice
- ½ cup of frozen peas
- Olive oil
- 3 Tbsp grated parmesan or nutritional yeast
- 2 Tbsp lemon juice
- 1 garlic clove
- ½ cup cream or full fat yogurt
- Pasta of your choice
- Butter for frying
Instructions:

1. Cook the pasta as instructed by the package. Reserve some pasta water.
2. Defrost the peas at room temperature or cover with boiled water for a few minutes.
3. In a food processor, blend the spinach, basil, peas, garlic, parmesan and lemon juice. Add the cream or yogurt to the mixture to create a thick sauce-like consistency.
4. Once the sauce has come together, heat a knob of butter in a pan. Cook the sauce for 5 to 10 minutes, stirring continuously.
5. Add the cooked pasta to the sauce and fry for another 2 to 3 minutes, adding some of the reserved pasta water if the sauce becomes too thick.
6. Drizzle with some olive oil, lemon juice and grated parmesan and serve.

Conclusion

Cooking healthy meals for a family with a toddler doesn’t have to be daunting. With a bit of planning and creativity, you can prepare delicious and nutritious meals that cater to everyone’s tastes and needs.

Remember to involve your toddler in the cooking process to make mealtime fun and educational.

Happy cooking!

P.S.

If you would like to book a consultation with me to talk more about toddler nutrition, please head over to my contact page and let’s setup a session!