Meal Ideas for Toddlers

If you’re a full-time working parent, you know how hard is to always know what to do for your toddler’s next meal, plus paying attention to the nutrition value of the food you’ll give to your little one. Everyone has those days but don’t worry. Happies put together some delicious recipes for each meal of the day! The best part is all of these recipes are rich in nutrients.

Preparing Meals

 When preparing meals for your little one, remember:

• Keep Portion sizes in mind – your toddler’s tummy is still tiny, therefore can’t eat as much as an adult. A serving size for a toddler should be only about 25% to 50% of an adult portion.

• Don’t Be Deterred by Picky Eating – just because a child doesn’t try a food the first or second time, they see it, doesn’t mean they won’t eventually like it.

• Alternate Foods – another strategy to combat picky eating is alternating foods to expose kids to more variety. For example, if your toddler is into sandwiches, alternate the bread between whole-wheat bread, whole-grain English muffins, whole-wheat pita and whole-wheat wraps, then alternate spreads between cream cheese, nut or seed butter, avocado and hummus.

• Try Frozen Produce – using frozen produce will save busy parents lots of time since it’s prepped and ready to cook and is just as nutritious as fresh produce found in the produce aisle.

• Avoid Unsafe and Unhealthy Foods – don’t include any food with added sugar and possible choking hazards in your toddler’s diet. Avoid popcorn, hot dogs, sticky peanut butter, marshmallows, raw carrots or celery and any round shapes like whole cherry tomatoes, whole grapes, seeds, or hard candies.

 Meal Ideas for Toddlers: Nutrients for Toddlers

Toddlers need the following nutrients for overall healthy growth:

• Calcium – helps to build strong bones and teeth, plus it gives your little one energy.

• Vitamin B – the B suite of vitamins (B1, B2, B3, B6) contribute to the release of energy from food.

• Iron – is a great choice for energy and healthy behaviour.

• Magnesium – is good for strong bones, muscle activity, and a healthy immune system.

• Potassium – helps in healthy muscle function.

• Vitamin A – is necessary for vision and bone growth. It’s also important for healthy skin, hair and nails.

• Vitamin C – is good for gums and support a healthy immune system. Plus, it’ll help your toddler’s body absorb iron from those iron-rich foods.

• Vitamin D – is a must for helping your toddler grow healthy bones.

• Vitamin E – is a powerful antioxidant that also supports healthy immune system function.

• Zinc – is a must for healthy growth, development, and energy levels.

Important Foods to Include in Meal Ideas for Toddlers

Include as many as possible in each meal for toddlers. These foods are the richest in the nutrients mentioned before:

• Leafy green vegetables, carrots, sweet potatoes, apricots, tomatoes, red capsicum, spinach,

• Dairy products such as milk, cheese, and yoghurt,

• Eggs,

• Chicken,

• Seafood, salmon, tuna,

• Lean red meat, beef,

• Whole grains, sunflower seeds, nuts,

• Avocado, bananas, strawberries, mangoes.

Meal Ideas for Toddlers

Breakfast Meal Ideas for Toddlers: Ham, Egg and Cheese Quesadillas

Ingredients

1 tbsp olive oil,

2 cloves garlic, minced,

1 cup diced ham,

1 cup chopped broccoli florets,

4 large eggs, lightly beaten,

Salt and freshly ground black pepper, to taste,

2 green onions, thinly sliced,

4 4-inch whole-wheat tortilla,

½ cup shredded reduced-fat cheddar cheese,

½ cup raspberries,

½ cup blueberries,

4 tangerines, peeled and segmented.

Directions

Preheat the oven to 205C/ Gas Mark 6. Line a baking sheet with parchment paper.

Heat olive oil in a large skillet over medium-high heat. Add garlic, and cook, stirring frequently, until fragrant, about 1 minute. Stir in ham and broccoli until broccoli is tender and bright green, about 3-4 minutes.

Add eggs to the skillet and cook, stirring gently using a silicone or heat-proof spatula, until they just begin to set; season with salt and pepper, to taste. Continue cooking until thickened and no visible liquid egg remains about 3-5 minutes. Stir in green onions.

Layer half of each tortilla with the egg mixture; sprinkle with cheese. Fold in half and place onto the prepared baking sheet.

Place into oven and bake until the cheese has melted about 5-6 minutes.

Lunch Meal Ideas for Toddlers Sandwich on a Stick

Club Sandwich

Ingredients

White bread cut into cubes,

Deli turkey,

Bacon,

Cheese cut into cubes,

Lettuce

Grape tomatoes

Mustard or Mayo for dipping, optional.

Turkey and Salami

Ingredients

Whole wheat bread cut into cubes,

Deli turkey,

Salami,

Gouda cheese cut into shapes,

Grape tomatoes,

Mustard or mayo for dipping, optional.

Veggie

Ingredients

Whole wheat pita bread cut into triangles,

Cucumber slices,

Bell peppers cut into squares,

Lettuce,

Cheese,

Hummus for dipping, optional.

Directions

For the club sandwich, skewer the bread cubes, turkey, bacon, cheese cubes, grape tomatoes, and lettuce onto a bamboo skewer. Serve mustard or mayonnaise on the side for dipping, if desired.

For the turkey and salami sandwich, skewer bread cubes, turkey, salami, Gouda cheese shapes, and grape tomatoes on a bamboo skewer. Serve mustard or mayonnaise on the side for dipping, if desired.

For the veggie sandwich, skewer whole wheat pita bread triangles, cucumber slices, grape tomatoes, peppers, lettuce, and cheese onto a bamboo skewer. Serve hummus on the side, if desired.

Dessert Meal Ideas for Toddlers: Banana Pudding

Ingredients

1 (5 ounces) package instant vanilla pudding mix,

2 cups cold milk,

1 (14 ounces) can sweetened condensed milk,

1 tbsp vanilla extract,

1 (12 ounces) container frozen whipped topping, thawed,

1 (16 ounces) package vanilla wafers,

14 bananas, sliced.

Directions: In a large mixing bowl, beat pudding mix and milk for 2 minutes.

Blend in condensed milk until smooth. Stir in vanilla and fold in whipped topping.

Layer wafers, bananas and pudding mixture in a glass serving bowl.

Chill until serving.

Snack Meal Ideas for Toddlers: Mini Corn Dog Muffins

Ingredients

½ cup melted butter,

½ cup sugar,

2 eggs,

1 cup buttermilk,

½ teaspoon baking soda,

1 cup certified gluten-free cornmeal,

1 cup gluten-free baking blend or all-purpose flour,

½ tsp salt,

8-10 beef hot dogs, cut into 1" bites,

Sticky carrots to serve.

Directions

Preheat oven to 190C/ Gas Mark 5. Combine butter and sugar in a bowl then whisk to combine. Add eggs then whisk to incorporate, and then add buttermilk and whisk to incorporate.

In a separate bowl, combine baking soda, cornmeal, flour, and salt then stir to combine. Whisk into wet ingredients in two batches.

Spray a mini muffin tin very well with non-stick spray then spoon 1 tablespoon batter into each mini muffin cup. Place one hot dog bite into the middle of each cup.

Bake for 8-12 minutes or until cornbread is golden brown. Cool in mini muffin tin for 5 minutes before serving. Store leftovers in the refrigerator then reheat for 20-30 seconds before serving with sticky carrots.

Dinner Meal Ideas for Toddlers: Salmon Bites

Ingredients

½ lb salmon fillets skin removed, cut into 1” thick pieces,

¼ cup white whole wheat flour,

2 large eggs,

1 cup breadcrumbs,

1 tbsp Italian seasoning,

3 tsp dried parsley,

salt and pepper to taste (optional).

Directions

Preheat oven to 230C/ Gas Mark 8. Spray or line a baking sheet.

Pat dry the salmon pieces.

In a small bowl, stir the flour and salt and pepper (if using) together. In another small bowl, whisk the eggs together.

In another small bowl, stir the breadcrumbs, seasoning, parsley, salt, and pepper (if using) together.

One at a time, coat the salmon pieces. First coat the salmon in the flour, dusting off any excess, then dip in the egg mixture and then toss in the breadcrumbs until completely coated. Place coated salmon pieces onto a baking sheet.

Bake for 15-17 minutes or until crispy and golden brown.

Serve with steamed broccoli and cauliflower.