Until adulthood, our bodies our growing and changing, and this is inversely proportional to age, ie the younger the child the more prolific the change. Babies are born with small stomachs and an immature digestive system, which means small frequent feeding with nothing other than milk. By about 6 months, the digestive system can start to process other food stuffs, and so equates to the time when we start complimentary feeding. In a short space of time, what and how we feed our infants and young children changes significantly, and so understanding their needs is vital to providing them with the both the right nutrition and a healthy relationship with food.

In this post, I’ll dive into what you need to know to with regards to feeding the toddlers in your care, along with some practical tips, expert insights, and a sprinkle of delicious recipes to make meal planning a breeze.

If you could cast your mind back to when you were a toddler, what would life have been like? In short, most things were new and amazing.

Toddlers go through many changes including

• New physical abilities, from crawling to walking to running and exploring the dexterity of digits
• New teeth
• Sensory exploration
• Emotional development

These all have a bearing on a toddler’s relationship with food

From their first steps to their first words, toddlers are in a whirlwind of development. Proper nutrition fuels their growing muscles, sharpens their minds, and bolsters their immune systems. Yet, it’s also during this time that toddlers experience a hesitation and aversion to new foods. This is termed neophobia and is an evolved trait. However, without addressing this in the right way, it can develop into ‘picky eaters’, which could in time lead to eating disorders. Understanding the “why” behind nutrition can help you make informed choices when planning meals.

Let’s tackle some common misconceptions that you might encounter from parents:

• Myth 1: Fruit juice is not bad
  Fruit juices have free sugar levels similar to that found in sugar sweetened beverages (SSB). Natural juices may have some additional phytonutrients, but otherwise are not much better than SSBs. The UK recommendation is to avoid all SSBs, and Eatwell guide (from 2+) limits daily consumption of fruit juices and smoothies to 150ml, but really all drinks for under 5s should be unsweetened milk or water.

• Myth 2: Fat Should Be Restricted
  Healthy fats are essential for development—so don’t shy away from foods like avocados, nuts and oily fish! Research supports that children require fats for brain development.

• Myth 3: Carbohydrates Are Bad for Toddlers
  Many parents worry that carbs will make their little ones gain weight, but toddlers need carbohydrates for energy. Complex carbohydrates from whole grains, fruits, and vegetables are vital for their growth and play.

• Myth 4: Snacks Are Unhealthy and Should Be Avoided
  Some believe that snacking leads to poor eating habits, but healthy snacks can actually support toddlers’ nutritional needs. Compared to us they eat less, but more often. Offering nutritious snacks between meals can keep energy levels up—think fruits, vegetables, and whole grains.

• Myth 5: All children hate Vegetables
  It’s common for parents to assume that if a child doesn’t like vegetables, they must be picky. In reality, many children go through phases of rejecting certain foods, including vegetables. Research shows that it often takes several exposures to a new food before toddlers will accept it.

• Myth 6: Toddlers Should Finish Everything on Their Plate
  While some parents believe in encouraging children to clear their plates, this can lead to unhealthy eating habits. Teaching toddlers to listen to their hunger cues is essential. Allowing toddlers to stop eating when they feel full fosters a healthy relationship with food.

So what should toddlers be eating? Most countries have population recommendations, based on scientific research, for nutrient intake, covering different age groups, and the UK is no different. Primarily based on the reports produced by the Scientific Advisory Committee on Nutrition (SACN), the recommendations not only cover the major nutrients including carbohydrates, protein and fats, vitamins and minerals, but also include guidance on specific food groups such as fish, dairy and fruit and vegetables, and also on commercially manufactured foods.

From their most recent report (link to blog 2024-11 KK Are young children eating too much), SACN highlight that young children have a greater daily energy intake than what is recommended, and this also shows diets are too high in free sugars, saturated fats and protein, with too little fibre. The recommendations state that free sugars should not exceed 5% of the total calories eaten in a day, that saturated fat should be below 10% (from age 2), and protein should be 14.5g per day.

Protein – think chicken, lentils, eggs, and tofu – supports muscle and tissue development. Some of the amino acids (building blocks of protein) cannot be made in the body and so must be sourced from our diet, and including a variety of protein sources will reduce any risk of missing out on any of these.

Fats also comprise of some fatty acids that can only be obtained form the diet. For decades, eating fat has been connected to being fat, and this is much too simple a statement. Research tells us that we should limit the amount of saturated fats in our diet, but there are plenty of delicious sources of fats that are lower in saturated fats. These generally come from plants and include avocados, nuts and seeds. Oily fish contain specific fatty acids know as omega 3s, which are essential form brain development. Dairy also provides a good source of fats, although these will be higher in saturated fats.

SACN is clear on sugars – Children aged 1 to 5 years should not be given sugar sweetened beverages.  In fact, drinks for under 5s should consist primarily of milk or water. Dairy products should be without added sugar. Furthermore, energy dense foods, those that are high in saturated fats, salt and sugars should be limited.

Regarding vitamins and minerals, the key ones to be aware of are A, C and D, and iron. Parents are urged to supplement their children (under 5) with A and D. Vitamin C and iron supplementation is not necessary, and should be sourced from a varied diet, unless of course advised by a health professional. Fruits and vegetables have good levels of vitamin C, and iron is found in meat, beans, green leafy vegetables and fortified foods.

And the recommendation don’t stop at nutrients. They also state that between 1 to 2 years of age, children’s diets should continue to be gradually diversified in relation to foods, dietary flavours and textures.

General diet recommendations are encompassed in the UK Eatwell Guide, which is applicable from the age of 2, and a general transition from age 1 to 2. However, small humans have small appetites and so smaller portions. After the release of the Eatwell Guide, the British Nutrition Foundation realised this gap between the overall guide and the need to adapt this to our younger children. They have helpfully produced their own 5-5-3-2 portion guide which simplifies the Eatwell Guide to the under 5s, based on how many portions of each food group should make up the diet.

Mealtime is not just about filling tummies; it’s also about fostering a love for food. Here’s how to make those moments count:

• Variety: Keep things interesting by introducing new foods alongside familiar favourites.
• Involvement: Let toddlers help with simple tasks, like washing veggies or stirring. When they’re part of the process, they’re often more excited to eat.
• Avoid Pressure: Pressuring a child to eat can create anxiety. Instead, encourage them to explore their food at their own pace.
• Make it social: put down the devices and focus on the time together, enjoying and sharing in the experience. Help to foster a positive relationship with food and eating.

Every child goes through a picky eating phase, and that’s perfectly normal! Here are a few strategies to help navigate this tricky terrain:

• Be a model:Eat togetherand try to eatthe same or similar foods. Your children will learn from you, and will encourage them to eat unfamiliar food if they see you eat it.
• Pair Familiar with Unfamiliar: Try serving a new vegetable alongside their favourite dish. Remember it may take 8 to 10 attempts before a young child will accept a new food
• Stay Calm: Don’t react negatively if they refuse something; just offer it again later.

To make your life easier, here are three delicious, nutrient-rich recipes to keep your children satisfied:

These fluffy, delicious pancakes are a great way to kick-start the day with energy and nutrients. They’re packed with fibre, potassium, and natural sweetness from the bananas, making them a healthy favourite for children and adults alike.

Ingredients:

• 2 ripe bananas
• 100g rolled oats
• 2 eggs
• 1 tsp baking powder
• 1 tsp vanilla extract
• 125ml milk (any except rice milk)
• A pinch of cinnamon
• A handful of blueberries

Instructions:

1. Mash the bananas in a bowl until smooth.
2. Add the eggs, vanilla, and milk to the mashed bananas and whisk together.
3. In a separate bowl, combine the oats, baking powder, and cinnamon.
4. Slowly mix the dry ingredients into the wet ingredients until combined. Fold in the blueberries.
5. Heat a non-stick pan over medium heat and lightly grease with oil or butter.
6. Pour small amounts of batter onto the pan, creating mini pancakes. Cook for 2-3 minutes on each side until golden and fluffy.
7. Serve with extra fruit on top

These mini veggie frittatas are perfect for lunch. They have good levels of protein, and the veggies help to incorporate more nutrients and fibre into the meal. They can be eaten warm or cold, making them great for lunchboxes too!

Ingredients:

• 6 large eggs
• 100g grated cheese
• 60ml milk (any except rice milk)
• 180g chopped mixed vegetables (eg, red peppers, peas, courgette)
• 1/2 tsp paprika
• Olive oil for greasing

Instructions:

1. Preheat the oven to 175°C (350°F) and grease a muffin tin with a little olive oil.
2. In a bowl, whisk the eggs, milk and paprika.
3. Add the chopped vegetables and cheese to the egg mixture and stir to combine.
4. Pour the mixture evenly into the muffin tin, filling each about 3/4 full.
5. Bake for 15-20 minutes or until the frittatas are golden and cooked through.
6. Let them cool slightly before removing from the tin. Serve with a side of salad or fruit.

This hearty sweet potato and lentil stew is a comforting and nutrient-dense meal perfect for dinner. It’s loaded with plant-based protein, fibre, and vitamins, making it ideal for growing children and adults alike.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 200g dried lentils (red or green)
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 can diced tomatoes (400g)
• 1L vegetable broth
• 1 tsp ground cumin
• 1 tsp paprika
• 1/2 tsp turmeric
• 2 tbsp olive oil
• Fresh coriander or parsley for garnish

Instructions:

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sautéing until softened and fragrant (about 5 minutes).
2. Add the cumin, paprika, and turmeric to the pot, stirring for about a minute until the spices are fragrant.
3. Add the diced sweet potatoes, lentils, and diced tomatoes. Stir to combine.
4. Pour in the vegetable broth, bring to a boil, then reduce the heat and let it simmer for about 25-30 minutes or until the lentils and sweet potatoes are tender.
5. Serve hot, garnished with fresh coriander or parsley. Pair with crusty bread or rice for a more filling meal.

Variation: This stew is very versatile! For a protein boost, you can add chickpeas, chicken, or tofu. If you prefer different veggies, feel free to swap out sweet potatoes for butternut squash, carrots, or your preferred vegetables.

For caregivers who want to dive deeper into child nutrition, we offer several courses covering topics like ‘Fussy Eating,’ ‘Reflux, Colic and Food Sensitivities,’ and ‘Starting Solids,‘ all designed to support you in promoting healthy eating habits from the very beginning.