Here’s a practical, balanced toddler diet plan that covers the key nutrients they need for healthy growth and development.

Balanced Diet for a Toddler (Ages 1 -3)

1⃣ Daily Food Groups

Food Group Servings per Day* Examples

Fruits & Vegetables 5–6 (½ cup cooked or raw = 1 serving) Carrot sticks, mashed sweet potato,

banana slices, berries, avocado

Grains & Starches 3–4 (¼–½ slice bread, ¼–½ cup cooked

pasta/rice/oats = 1 serving)

Protein 2–3 (30–60g cooked meat/fish, ½ cup beans/lentils, 1 egg)

Whole wheat bread, oats, quinoa, brown rice, sweet potato

Chicken, fish, eggs, lentils, chickpeas, tofu

Dairy (or fortified alternative)

2–3 (½ cup milk/yoghurt, 15–20g cheese) Full cream milk, yoghurt, cheese, fortified

soy or oat milk

Healthy Fats At least 2–3 tsp/day Olive oil, nut butter, avocado

*Servings are toddler-sized, not adult-sized.

2⃣ Sample Day’s Toddler Diet Plan Breakfast

• Oats cooked with milk, topped with mashed banana and cinnamon

• A few blueberries on the side

  Morning Snack

• Sliced cucumber and cherry tomatoes

• Cheese cubes

  Lunch

• Mini whole wheat pita stuffed with shredded chicken, lettuce, and avocado

• Steamed carrot sticks

  Afternoon Snack

• Apple slices with peanut butter (thin spread for safety)

  Dinner

• Baked salmon flakes

• Mashed sweet potato

• Steamed broccoli

  
  

  3⃣ Key Tips for Toddler Diets

• Offer variety — rotate foods to expose them to different nutrients and flavors.

• Watch portion size — toddlers’ tummies are small; frequent small meals are best.

• Limit added sugar & salt — flavor with herbs, spices, and natural sweetness from fruit.

• Hydration — water is best between meals; milk up to ~400–500ml/day.