Feeding Toddlers 9-12 months
Learning to eat with a spoon.
Feeding Toddlers: Developing a Healthy Eating Foundation
Feeding toddlers can be an exciting but sometimes challenging journey as they transition from baby food to eating a variety of family meals. This phase plays a critical role in establishing a healthy eating foundation that can last a lifetime.
Here are a few tips to consider when planning a toddler meal while ensuring they get the nutrition they need.
1. Understanding Toddler Nutrition Needs
Toddlers are growing rapidly, and their nutritional needs are unique. They require:
•Calories for energy: Toddlers by 1 yr old need about 1,000 calories daily, depending on their activity level.
•Balanced nutrients: Include a mix of carbohydrates, proteins, healthy fats, vitamins, and minerals.
•Iron and calcium: These are essential for bone development and preventing anemia. Sources include fortified cereals, dairy products, and lean meats.
2. Toddler-Friendly Feeding Tips
• Introduce variety early: Offer fruits, vegetables, whole grains, lean proteins, and healthy fats in different forms and flavors.
•Practice patience: It may take multiple exposures (up to 15 times!) before a toddler accepts a new food
•Focus on finger foods: Toddlers love independence. Offer foods they can pick up, such as diced fruits, steamed veggies, or small cheese cubes.
•Encourage self-feeding: Let your toddler use a spoon, even if it gets messy—it fosters motor skills and independence.
3. Navigating Picky Eating
Picky eating is common in toddlers and can be frustrating. Here’s how to handle it:
•Stay consistent: Keep offering healthy options without pressure.
•Make meals fun: Use colorful plates, playful food shapes, or involve your toddler in simple food prep.
•Avoid food battles: Encourage them to try a lick or a bite, but don’t force it.
•Be a role model: Eat a variety of healthy foods yourself to set an example.
4. Sample Toddler Meal Plan
Here’s an example of a balanced day of eating for a toddler:
•Breakfast: Whole-grain toast with peanut butter and banana slices, plus milk.
•Snack: Yogurt with a sprinkle of granola.
•Lunch: Small turkey and cheese sandwich, steamed carrot sticks, and a handful of blueberries.
•Snack: Sliced apple with almond butter.
•Dinner: Baked chicken, mashed sweet potatoes, and green beans.
Dr. Yum : meal-o-matic and recipe link
5. Managing Mealtime Challenges
•Establish routines: Serve meals and snacks at the same time daily to regulate appetite.
•Limit distractions: Turn off screens and focus on eating as a family.
•Watch portion sizes: Offer small portions to avoid overwhelming your toddler. They can always ask for more.
6. Foods to Avoid for Toddlers
•Choking hazards: Avoid whole grapes, nuts, popcorn, or large chunks of meat.
•Sugary and salty snacks: Minimize candy, chips, and soda.
Salt should be the last “flavor” introduced to toddlers.
•Unpasteurized foods: Avoid raw milk or juices to prevent foodborne illnesses.
7. Hydration Matters
Toddlers need about 2–4 cups of water daily, plus milk (limit to 2 cups to prevent iron deficiency). Avoid sugary drinks like soda (no recommended age) and fruit juices.
Links to drink recommendations.
First 1000 days has great recommendations for toddlers- food and drinks.
Healthy children is a resource created by the American Academy of Pediatrics that is filled with Pediatric supported recommendations on drinks for toddlers and children under the age of 5 yrs old.
8. Encouraging Lifelong Healthy Habits
Your toddler’s eating habits are shaped by your approach. Keep meals positive, allow for exploration, and celebrate small wins. Toddlers thrive on routine, encouragement, and exposure to a wide variety of foods and flavors. It is now recommended to add the spices you cook with to the baby food too (other than salt).
Dr. Yum offers great resources, blogs and recipes to create adventurous eaters.
With patience, creativity, and consistency, you can set your toddler on the path to a lifetime of healthy eating.
For specific concerns about your child’s nutrition or growth, consult your pediatrician or a registered dietitian.
