Read on to learn about some of the best nutrient-dense foods for your child and get expert tips about your toddler’s nutrition. Key Takeaways Toddlers should eat a variety of healthy foods from all the food groups. Milk and water are the best beverages for toddlers. Always cut any firm foods into tiny pieces and supervise your toddler when they eat. Top 10 Best Foods for Toddler Nutrition Fruit Fruits are a great way to pack nutrients like fiber, vitamin C, and antioxidants into your child's diet. Thanks to their sweet taste, kids may be more willing to dive into a serving of fruit than other foods. Fruits are rich in phytonutrients—natural compounds that give them vibrant color and distinct flavor while offering many health benefits [1]. Different phytonutrients produce different colors, and including as many colors as possible when selecting your fruit will maximize the benefits. Look for fresh fruit in season in your region for an added nutritional edge, as nutrients can degrade over time and during transport [2]. There’s no need to shy away from canned or frozen fruit. Canned and frozen fruit can offer just as much nutritional punch [3] as its fresh counterparts. Just read the label and avoid products that contain added sugar and sodium. Vegetables “Eat your vegetables” is a phrase we undoubtedly heard as a child, and with good reason. Like fruit, vegetables are loaded with essential nutrients, including vitamins, phytonutrients, and fiber, and are an indispensable part of a balanced diet [4]. Along with the daily health benefits, research shows that children with a nutritious diet, including lots of fruit and vegetables, may have better overall mental well-being. As with fruit, canned and frozen vegetables are also a good option [3]. Getting your young child to eat vegetables may sometimes be challenging. Check out this video featuring pediatrician Dr. Amanda Micuicio, Nemours Children’s Health Service, as she offers tips to help your toddler eat their veggies. Dairy Foods Dairy products such as milk, yogurt, cheese, cottage cheese, or milk alternatives like soy milk are essential to a healthy diet. In addition to protein, carbohydrates, and sometimes fat, dairy foods provide vitamins and minerals. Most notably, dairy is a good vitamin D and calcium source for healthy bones. The Dietary Guidelines for Americans recommends that children aged two and older have lower-fat or non-fat milk and yogurt [5]. Offer cheese and high-fat dairy in smaller amounts due to higher saturated fat content. Kids under two should have whole milk as their rapidly growing bodies need more fat than older toddlers.; Whole Grains Whole grains are a nutrition and disease-preventing powerhouse [6]! The fiber in grains keeps your digestive tract healthy and prevents blood sugar spikes. At the same time, its other essential minerals and phytonutrients may protect against some cancers. Examples of whole grains include quinoa, brown rice, wild rice, and oats [7]. You can also look for whole-grain bread, pasta, or cereals. When choosing grain products, look for whole grains as one of the first three ingredients on the nutrition label, and beware of added sugars. Expert tip: Keep a container of cooked rice or quinoa on hand to conveniently add to meals and snacks. Protein Foods Kids need protein to help them grow [8]. Protein is also essential for other body functions like repairing muscle tissue and building a healthy immune system. Kids can get protein from animal products such as meat, poultry, eggs, and fish. Other sources include dairy products, legumes and grains, nuts and seeds, and some vegetables. Animal protein foods are also good sources of iron and zinc [9] [10]. Although fish is an excellent source of protein and nutrients, parents should carefully choose varieties low in mercury for toddlers (such as tuna, salmon, and freshwater trout) [11]. Iron Fortified Cereal Insufficient iron intake is one of the most common causes of anemia in kids [12]. Including iron-fortified cereals and iron-rich animal products and vegetables can help prevent iron deficiency anemia [13]. Vitamin C helps enhance iron absorption. Consider serving berries alongside fortified cereal to optimize iron absorption. Sweet Potatoes Sweet potatoes are not just for Thanksgiving! These versatile starchy vegetables have a toddler-friendly taste and texture and provide essential nutrients like fiber, potassium, and vitamins A and C. Try sweet potatoes roasted, baked, steamed, or microwaved. Your little one might find fun shapes like sweet potato fries or chips appealing (you can bake or use an air-fryer to make a healthy version). Peanut Butter Despite the name, peanuts are not nuts but legumes [14]. Like other legumes, peanuts contain vitamins, minerals, protein, and fiber. You can also get heart-healthy unsaturated fats from peanuts and may find their price point more affordable than some tree nuts. Peanut butter is notoriously popular with kids and adults alike and can also be a good source of nutrients. Look for a brand containing 100% peanuts without added sugar or salt. Try offering whole-grain bread topped with a thin layer of peanut butter and thinly sliced apples, bananas, or strawberries instead of jelly. Never give your child under four spoonfuls or large chunks of peanut butter, as this puts them at risk of choking [15]. Check out this video featuring registered dietitian and mom Sherry Coleman Collins sharing some infant and toddler-friendly recipes that include peanut butter. Nuts and Nut Butter Tree nuts (like almonds, cashews, walnuts, Brazil nuts, pistachios, and macadamia nuts) contain many health-boosting nutrients. Calcium, potassium, magnesium, B vitamins, Vitamin E, protein, and fiber are just some of the essential nutrients in nuts. Nuts are also high in unsaturated fats that are good for brain development and heart health. Studies have found that including nuts in children’s diets can promote gut health and improve inflammation [16]. To protect your toddler from choking, never give whole nuts to any kids younger than four. Instead, look for nut butter without added sugar or salt (or make your own) to spread thinly on whole wheat bread or to include in baking or smoothies. Alternatively, chop nuts into very tiny pieces. Healthy Fat Foods The word “fat” can have a negative association, but healthy fats are essential for everyone [17], especially for growing kids. Fats are needed for our bodies to make hormones and help toddlers grow and absorb vitamins. Unsaturated fats in plant foods like avocados, olives, nuts, and fish are healthy fats. You can help your toddler get healthy fat by cooking with olive oil, adding nut butter to smoothies, and spreading avocado on a sandwich (just a few examples!). Key Nutritional Needs for Toddlers Let's take a closer look at some of the essential nutrient requirements for your toddler. Toddler Nutrition Guide Nutrient Recommended DailyRequirement for Toddlers Good Sources 🍖 Protein ⓘ Essential for growth and development of muscles, bones, and tissues. 13 grams Meat, poultry Dairy, eggs Legumes, nuts Fish 🥛 Calcium ⓘ Crucial for bone and teeth development in growing toddlers. 700 mg Dairy products ☀️ Vitamin D ⓘ Helps with calcium absorption and bone growth. 600 international units Sunlight Oily fish with the skin on (like salmon) Vitamin D supplement ⚙️ Iron ⓘ Important for brain development and preventing anemia. 7 mg Meat, poultry Eggs, legumes Quinoa, spinach 🍎 Fiber ⓘ Helps maintain healthy digestion and prevents constipation. 6-13 grams Fruit and veggies Whole grains 🥑 Healthy fats ⓘ Important for brain development and absorption of fat-soluble vitamins. 30-40% of daily calories Unsaturated oils Fatty fish (like salmon) Avocado Nuts and peanuts Protein Kids 1-3 years old need about 13 grams of protein daily [18]. There’s no need to track the exact grams of protein you are serving. Offering a wide variety of food, including dairy, meat, vegetables, and whole grains, will ensure your toddler gets enough protein. Calcium and Vitamin D Toddlers need 700 mg of calcium daily for healthy bone growth [17]. The easiest way to ensure adequate calcium intake is to include dairy products in your toddler’s diet. Kids over 12 months need 600 international units of Vitamin D each day. The American Academy of Pediatrics suggests that most children need a vitamin D supplement. Talk to your child’s healthcare provider to see if a supplement is right for your child. Iron Iron is a mineral and is the building block for red blood cells [20]. Toddlers need 7 milligrams each day. To ensure your toddler gets enough iron, offer iron-rich foods like meat, eggs, fortified cereals, and iron-rich vegetables like spinach [21]. If your child does not eat these foods, talk to your doctor about their iron intake. Fiber Fiber is essential for healthy digestion and to prevent blood sugar swings. To determine how many grams of fiber your child needs, add 5-10 to their age as a general guideline. For example, a 1-year-old needs 6-11 grams of fiber daily, a 2-year-old needs 7-12 grams, and a 3-year-old needs 8-13 grams. There’s no need to track and calculate grams. If your toddler eats fruits, vegetables, and whole grains, they will likely get more than enough fiber [22]. Healthy fats Young children should get 30-40% of their daily calories from fat [23]. You don’t need to calculate exact grams. Cooking with unsaturated fats like olive oil, serving salmon, and adding nut butter or avocado to smoothies are ways to ensure enough fat intake. Building Balanced Meals for Toddlers Build balanced meals for your toddler by including a variety of food groups. You don’t need to include every food group in every snack, as the entire daily intake makes a nutrition-filled, balanced diet. Aim to serve two snacks and three meals daily, but customize to whatever works best for your kids and family. You can find lots of sample toddler menus online. Menus can be customized to your child and family’s preferences. Breakfast Include an iron source like iron-fortified cereal or eggs, fruit, and a serving of dairy (whole milk for toddlers under two or low-fat milk for older toddlers). Add a slice of whole wheat bread for extra fiber. Lunch and Dinner For main meals, include a protein food and your choice of vegetables (such as green beans) and whole grains (such as cooked rice). Cook your veggies in olive oil for a boost of healthy fat. Snack Time Including protein and fiber with snacks may help your toddler feel full longer. Greek yogurt or cottage cheese can be great protein sources, and you can add fresh fruit or veggies for fiber. Snacks are a great time to get extra nutrition with fruit and vegetables, ground nuts, and whole grains. Try defrosting frozen fruit and cutting it into small pieces as a morning snack. Expert tip: Involving toddlers in meal preparation According to pediatrician Dr. Nimali Fernando, involving your children in selecting and preparing foods has numerous benefits. Consider involving your toddler in meal preparation to help them explore new foods, gain valuable life skills in safe food preparation, and make them feel included at mealtime. Monday 🍳 Breakfast: Scrambled eggs, whole wheat toast, diced strawberries, milk 🍚 Lunch: Soft rice, steamed salmon, boiled broccoli, mashed avocado 🧀 Dinner: Mac and cheese, shredded chicken, steamed carrots, yogurt Tuesday 🥞 Breakfast: Banana pancakes, yogurt, blueberries 🥘 Lunch: Minced pork and pumpkin porridge, boiled quail eggs 🌮 Dinner: Mini tacos with ground beef, avocado, diced tomatoes Wednesday 🥣 Breakfast: Oatmeal, mashed banana, milk 🍗 Lunch: Rice, braised chicken, steamed broccoli, vegetable soup 🥜 Dinner: Peanut butter & banana sandwich, milk Thursday 🥣 Breakfast: Whole grain cereal, milk, chopped grapes 🐟 Lunch: Fish porridge, steamed vegetables, scrambled egg 🍝 Dinner: Spaghetti with ground beef sauce, steamed broccoli, milk Friday 🥚 Breakfast: Boiled eggs, whole wheat toast, watermelon 🍖 Lunch: Rice, meatballs in tomato sauce, green beans 🍠 Dinner: Baked sweet potato, steamed fish, green peas Saturday 🥑 Breakfast: Avocado-banana smoothie, toast with cream cheese 🍤 Lunch: Shrimp and pumpkin porridge, rolled omelet 🍱 Dinner: Mini sushi rolls with salmon and veggies Sunday 🥞 Breakfast: Coconut crepes, milk, mango 🍗 Lunch: Rice, honey-glazed chicken, pumpkin soup 🍕 Dinner: Mini veggie and cheese pizza Serving Sizes and Choking Hazards Depending on their size and activity levels, toddlers only need about 1000-1400 calories daily [24]. Toddler serving sizes are about ¼ of adult servings, and it is normal for their appetite to fluctuate throughout the day. Small Pieces Cutting food into small, manageable pieces and allowing toddlers to feed themselves fosters independence and protects them from choking. Firm fruits like apples can be thinly sliced, and smaller foods like cooked black beans can be mashed. Toddlers may swallow any bits of food that enter their mouth whole and are still learning to chew and swallow firm foods. Always ensure toddlers are supervised while they eat. Avoid Whole Nuts Any firm, round foods may cause a toddler to choke. Chop nuts into tiny pieces if you feed them to your toddler, or choose nut butter spread in a thin layer. Large portions of nut butter, peanut butter, or any sticky foods are choking hazards. Extra recommendations from pediatricians Pediatricians have plenty of tips when it comes to feeding toddlers and building healthy nutrition habits, such as: Introduce New Foods Toddlers may not take to new foods on the first exposure. Provide a variety of foods and introduce new foods one at a time. If your toddler does not try it, keep offering the new food, as it may become more appealing when it becomes a more familiar sight. Dr. David Hill, a board-certified pediatrician, offers tips on offering a variety of food in this video by the American Academy of Pediatrics: Routine and Structure Routine and structure to meals and snacks can help establish healthy food habits to last a lifetime. Work with a routine that makes sense for your family, and don’t be afraid to experiment to find the structure that works for you. Try these expert pediatrician tips: Don’t fixate on how much food a child eats with every snack or meal, as it is normal for appetite to fluctuate. Sit as a family at mealtimes. Family meals are a great opportunity to role model healthy eating habits. Include your children in meal planning and preparation. Children included in preparation may be more inclined to try different foods. Turn off screens before mealtime. Ensuring screens are out of sight helps your child focus on eating and role models healthy screen habits [25]. Best Beverages for Toddlers The best beverages for your toddler are water and milk. Toddlers need about 2 cups of milk daily; the remainder of their beverages should be primarily water. If you choose to give your child fruit juice, limit it to one serving a day [26]. Avoid sports drinks and soda to reduce exposure to the health and dental risks that come with excessive refined sugar. Supplementing Your Toddler's Diet Experts advise that most children can get the nutrients they need from a varied diet [27]. However, there may be some exceptions. Children who cannot get all the nutrients they need from the foods they eat may benefit from a supplement. Most children benefit from a vitamin D supplement as getting enough through diet and sunlight is challenging. For toddlers, look for a vitamin D supplement that contains 600 IU of Vitamin D [28]. Some toddlers may be at risk of iron deficiency, especially if they don’t eat meat. Toddlers who eat a vegan diet are also at risk of inadequate intake of zinc and vitamin B12. If your child does not eat meat, talk to your pediatrician to see if supplements are needed. Always consult a healthcare professional, such as a doctor or registered dietitian, before giving your toddler nutritional supplements. Conclusion Patience and repetition are the name of the game as you introduce new and healthy foods to your toddler. Get your toddler involved in preparing food and role model eating a balanced diet full of nutritious foods from all the food groups, and your toddler will be on their way to a lifetime of healthy eating. Frequently Asked Questions How can I encourage my toddler to try new foods? To encourage your toddler to try new foods, involve them in food preparation, don’t force them to eat something they don’t want to, allow them to feed themselves, and continue offering new foods multiple times. What are the best beverages for toddlers? The best beverages for toddlers are milk and water. How do I ensure my toddler's meals are balanced? To ensure your toddler’s meals are balanced, include fresh fruits, veggies, grains, protein foods, healthy fat, and dairy products [29]. What are some safe snack options for toddlers? Safe snack options for toddlers include yogurt, fruit (fresh, frozen, or canned fruit packed without added sugar are all fine), hard-boiled eggs, cottage cheese, cooked rice, and whole-wheat bread, to name a few [30]. When snack time comes, toddlers can eat the same healthy options as older children; just chop any firm food into tiny pieces. Why should I avoid giving whole nuts to my toddler? You should avoid giving whole nuts to your toddler because any firm food, especially firm, round foods, can cause your child to choke. References [1] Ldn, K. D. M. M. R. (2019, April 25). Phytonutrients: Paint your plate with the colors of the rainbow. Harvard Health. https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501 [2] The ripe stuff: Why seasonal eating can be a healthy delight. (2024, July 12). www.heart.org. https://www.heart.org/en/news/2024/07/12/why-seasonal-eating-can-be-a-healthy-delight [3] Are canned and frozen fruits and veggies as healthy as fresh? (n.d.). https://5210.psu.edu/canned-frozen-fruits-veggies-healthy-fresh/ [4] AboutKidsHealth - The Hospital for Sick Children (SickKids). (2021, May 13). Role of vegetables and fruit in a healthy diet. AboutKidsHealth - the Hospital for Sick Children (SickKids). https://www.aboutkidshealth.ca/role-of-vegetables-and-fruit-in-a-healthy-diet [5] USDA - Department of Health & Human Services USA. Dietary Guidelines for Americans 2020-2025. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf [6] Harvard T.H. Chan School of Public Health. (2025, January 14). Whole grains - the nutrition source. The Nutrition Source. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/ [7] USDA MyPlate Grains Group – one of the five food groups. 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(n.d.). https://www.redcrossblood.org/donate-blood/blood-donation-process/before-during-after/iron-blood-donation/iron-rich-foods.html [14] Harvard Health. (2019, June 1). Legume of the month: Peanuts. https://www.health.harvard.edu/heart-health/legume-of-the-month-peanuts [15] Choking prevention for babies & children. (2024). HealthyChildren.org. https://www.healthychildren.org/English/health-issues/injuries-emergencies/Pages/Choking-Prevention.aspx [16] Mead, L. C., Hill, A. M., Carter, S., & Coates, A. M. (2021). The effect of nut consumption on diet quality, cardiometabolic and gastrointestinal health in children: a systematic review of randomized controlled trials. International Journal of Environmental Research and Public Health, 18(2), 454. https://doi.org/10.3390/ijerph18020454 [17] Learning about fats (for kids). (2022.). https://kidshealth.org/en/kids/fat.html [18] Choc. (2022, November 11). How much protein does my child need? 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