Category: Toddler diet

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Toddler picky eater

Toddler picky eater Microsoft Word – Toddler picky eater.docx

Here’s a 7-day picky-eater-friendly toddler meal plan — balanced, familiar, but with gentle variety so you can keep nudging their palate forward.


Day 1


Breakfast: Mini banana pancakes + sliced strawberries + whole milk (or fortified non-dairy)

Snack: Apple slices + peanut butter (or seed butter) Lunch: Cheese quesadilla + cucumber sticks + corn Snack: Yogurt + blueberries

Dinner: Baked chicken strips + mashed sweet potato + peas


Day 2


Breakfast: Scrambled eggs + toast soldiers + orange wedges

Snack: Rice cakes + cream cheese

Lunch: Whole-wheat pasta with tomato sauce + grated cheese + broccoli florets

Snack: Mini muffins (banana/oat)

Dinner: Salmon fish cakes + potato wedges + green beans


Day 3


Breakfast: Oatmeal with diced pear + sprinkle of cinnamon

Snack: Cheese cubes + grapes (halved)

Lunch: Turkey and avocado roll-ups + cherry tomatoes (quartered) + crackers

Snack: Carrot sticks + hummus

Dinner: Beef meatballs + spaghetti + roasted zucchini


Day 4


Breakfast: Yogurt parfait with granola + mixed berries

Snack: Banana slices + almond butter (or sunflower seed butter)

Lunch: Mini pita pockets with chicken salad + cucumber slices

Snack: Whole-grain crackers + guacamole

Dinner: Baked cod + sweetcorn + roasted carrots


Day 5


Breakfast: French toast strips + kiwi slices

Snack: Smoothie (banana, mango, yogurt, spinach)

Lunch: Mini veggie pizza (whole-wheat base) + carrot sticks

Snack: Apple chips + string cheese

Dinner: Lentil soup + whole-grain bread + roasted broccoli


Day 6


Breakfast: Cottage cheese + peach slices

Snack: Mini rice balls (with seaweed if accepted) Lunch: Tuna mayo wraps + cucumber + sweet peppers Snack: Mini oat cookies + milk

Dinner: Roast chicken + mashed potato + green peas


Day 7


Breakfast: Whole-grain waffles + raspberries

Snack: Trail mix (dry cereal, raisins, sunflower seeds)

Lunch: Egg muffins (egg + cheese + chopped veggies) + toast

Snack: Yogurt + banana slices

Dinner: Baked veggie fritters + brown rice + corn


Tips to make this work for picky eaters


  • Always include 1–2 safe foods at each meal so they’re never faced with a plate of only “new” foods.

  • Serve new foods in very small portions (even a single bite) alongside familiar ones.

  • Let them self-serve or touch/smell new foods without pressure to eat them.

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Toddler snack ideas

Toddler snack ideas Microsoft Word – Toddler snack ideas.docx

Here’s a mix of healthy toddler snack ideas that are easy to prepare, nutrient-rich, and toddler- friendly:


Fresh & Simple

  • Fruit kebabs – small chunks of soft fruits (banana, mango, kiwi, berries) on a toddler-safe stick or straw.

  • Veggie sticks with dip – cucumber, steamed carrot sticks, bell pepper, with hummus or plain yogurt dip.

  • Mini fruit & cheese plate – mild cheese cubes with grapes (halved) or apple slices.


    Protein-Packed

  • Mini egg muffins – whisked egg with spinach, tomato, and cheese, baked in mini muffin tins.

  • Nut butter on rice cakes – peanut or almond butter (thin spread), topped with banana slices.

  • Yogurt parfait – plain full-fat yogurt with berries and a sprinkle of oats.


    Fun & Finger-Friendly

  • Whole wheat mini sandwiches – cream cheese & cucumber or mashed avocado filling.

  • Energy bites – oats, mashed banana, nut butter, and raisins, rolled into small balls.

  • Mini pancakes – whole-grain, served with fruit puree instead of syrup.


    On-the-Go Options

  • Homemade trail mix – puffed rice, freeze-dried fruit, and a few dark chocolate chips.

  • Cheese sticks or babybel – individually wrapped for quick grab-and-go.

  • Mini veggie fritters – zucchini, corn, or sweet potato, pan-fried in a little olive oil.

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Toddler food allergies

Toddler food allergies Microsoft Word – Toddler food allergies.docx

Coping with toddler food allergies can feel overwhelming at first, but with the right steps, it becomes part of everyday life. Here’s a practical, parent-focused guide:


  1. Get a clear diagnosis and plan

    • Work with a paediatrician or paediatric allergist to confirm the allergy through proper testing.

    • Ask for a written allergy action plan so you and caregivers know exactly what to do in case of exposure.


  2. Learn to read food labels like a pro

    • In South Africa (and most countries), allergens such as milk, eggs, peanuts, tree nuts, wheat, soy, fish, and shellfish must be clearly listed.

    • Always check every time you buy, even for familiar products—recipes change without warning.


  3. Create a safe food routine at home

    • Store allergen-free foods separately from allergen-containing ones.

    • Use dedicated cutting boards, utensils, and plates to avoid cross-contamination.

    • Introduce “safe snack” zones so your toddler can eat without worry.


  4. Teach your toddler (in age-appropriate ways)

    • Use simple phrases like “this food makes me sick” or “I can only eat safe foods.”

    • Role-play saying “no, thank you” when offered unknown food.


  5. Prepare for outings and social events

    • Bring pre-packed safe snacks or meals.

    • Talk to hosts, day care staff, or teachers in advance about your child’s allergies.

    • Carry a small “allergy kit” with safe snacks, wet wipes, and emergency medication (like an epinephrine auto-injector if prescribed).


  6. Build a support system

    • Share your child’s allergy needs with family, friends, and caregivers.

    • Connect with other allergy parents—many tips come from lived experience.


  7. Focus on what they can eat

    • Create a variety of meals and snacks from safe ingredients to avoid mealtime stress.

    • Involve your toddler in food prep so they feel empowered, not restricted.


  8. Stay calm but prepared

    • Accidents can happen—being prepared reduces panic.

    • Keep emergency numbers handy and stay up to date on first aid for allergic reactions.

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Non-dairy milk options for toddlers

Non-dairy milk options for toddlers Microsoft Word – Non-dairy milk options for toddlers.docx

Here’s a breakdown of non-dairy milk options for toddlers — including nutrition, safety, and what to watch for — since not all plant milks are created equal for little ones.


Best Non-Dairy Milk Choices for Toddlers (12+ months)

(Always choose unsweetened, fortified versions unless advised otherwise by a doctor)

Milk Type Pros Cons / Watch For



Fortified Soy Milk

Closest nutrition to cow’s milk (protein + fat + calcium), widely available, often fortified with vitamin D & B12.


Some kids dislike taste; possible allergen.



Fortified Oat Milk

Creamy texture, often well-accepted; fortified with calcium & vitamin D; gluten-free if certified.


Lower protein than soy (unless fortified with protein); can be higher in carbs.


Fortified Pea Protein Milk

Good protein (similar to cow’s milk), creamy; usually fortified with calcium & vitamin D.


Less common, may be pricier.


Fortified Almond Milk

Low calories, fortified with calcium & vitamin D; mild taste.


Very low protein; possible allergen.


Fortified Coconut Milk (carton)


Creamy, good for cooking; fortified options available.

Very low protein; higher in saturated fat; not the same as canned coconut milk (too high fat for daily drinking).



Hemp Milk

Some protein, contains omega-3 fats; often fortified.


Taste can be earthy; less available.



Rice Milk Mild taste; fortified versions exist.

Very low protein; higher in sugars; possible arsenic concerns for young children (limit use).


Key Tips for Toddlers


  1. Under 12 months: Stick to breastmilk or infant formula — plant milks aren’t nutritionally complete for this age.

  2. From 12 months: If replacing cow’s milk, choose a protein-rich, fortified option like soy or pea milk.

  3. Fortification matters: Look for at least:


    • Calcium ~120 mg per 100 ml


    • Vitamin D (~1–1.5 mcg per 100 ml)


    • Protein ≥ 3 g per 100 ml is ideal


  4. Rotate types: Mixing up milks (e.g., soy + oat) adds variety and nutrient diversity.


  5. Watch added sugars: Choose unsweetened to avoid extra sugar in your toddler’s diet.


  6. Balance the diet: Since many plant milks are low in protein and fat, make sure toddlers get these from foods like beans, lentils, tofu, nut butters, avocado, eggs (if no allergy), and healthy oils.

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Toddler constipation-friendly diet

Toddler constipation-friendly diet Microsoft Word – toddler constipation-friendly diet.docx

Here’s a toddler constipation-friendly diet approach, focused on increasing Fibre safely and supporting healthy digestion:


  1. High-Fibre Foods for Toddlers (Aim for 19 g Fibre/day for ages 1–3) Fruits (with skin where possible)

    • Pears, apples, plums, peaches, apricots

    • Berries (raspberries, blackberries especially high in fibre)

    • Kiwi (also naturally helps bowel movement)

    • Prunes & prune puree

      Vegetables

    • Sweet potato (with skin), butternut, carrots

    • Peas, broccoli, cauliflower

    • Green beans, spinach, zucchini

      Legumes

    • Lentils, chickpeas, black beans (mashed if needed)

    • Hummus on wholegrain crackers

      Wholegrains

    • Oatmeal/porridge (can add chia or flaxseed for extra Fibre)

    • Whole wheat pasta, brown rice

    • Wholegrain bread or wraps


  2. Fluid Intake

    Fibre works best with enough liquid:

    • Water: offer throughout the day, especially with meals.

    • Small amounts of diluted fruit juice (prune, pear, or apple juice) can help.

    • Avoid too much cow’s milk (can cause constipation in some toddlers) — keep to ~350–400 ml/day unless advised otherwise.


  3. Helpful Meal & Snack Ideas

    • Breakfast: Oatmeal with berries & a spoon of ground flaxseed.

    • Snack: Pear slices + water.

    • Lunch: Wholegrain wrap with hummus, grated carrot, cucumber.

    • Snack: Prune puree mixed into yogurt.

    • Dinner: Lentil & vegetable soup with wholegrain bread.


  4. Other Tips

    • Encourage active play — movement stimulates digestion.

    • Keep a routine for meals and toilet time.

    • Introduce Fibre gradually to avoid gas/discomfort.

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Toddler milk allergy

Toddler milk allergy Microsoft Word – Toddler milk allergy.docx

For a toddler with cow’s milk allergy (CMA), the key is to completely avoid all cow’s milk proteins (casein and whey) while still ensuring they get enough calcium, vitamin D, healthy fats, and protein from other sources for growth.

Here’s a practical breakdown:


  1. Foods to Avoid


    • All forms of cow’s milk (whole, skim, condensed, evaporated)


    • Dairy products: cheese, yoghurt, butter, cream, sour cream, custard, ice cream


    • Hidden sources: milk powder, milk solids, casein, whey, lactose (often contains milk proteins), milk-derived flavourings

    • Many baked goods, processed snacks, soups, sauces, and instant cereals may contain milk—always read labels.


  2. Safe Milk Alternatives


    Choose fortified, unsweetened plant-based or special formulas (check with your pediatrician). Examples:

    • Fortified oat milk (good for baking & cooking)


    • Fortified soy milk (higher in protein)


    • Fortified almond or rice milk (lower in protein—pair with other protein foods)


    • Hypoallergenic formulas for toddlers if needed:


      • Extensively hydrolyzed formula (EHF)


      • Amino acid-based formula (AAF)


  3. Key Nutrients & Where to Get Them

    Nutrient Dairy-Free Sources



    Calcium

    Fortified plant milks, fortified cereals, tofu (calcium-set), leafy greens (spinach, kale), broccoli, chia seeds, tahini


    Vitamin D Fortified plant milks/cereals, safe sunlight exposure, supplements if advised


    Protein Lean meats, poultry, fish, eggs, beans, lentils, chickpeas, soy products, quinoa


    Healthy fats


    Avocado, nut butters, seeds, olive oil, fatty fish


  4. Example Daily Diet Plan (Age 1–3) Breakfast

    • Fortified oat milk porridge with chia seeds & mashed banana


    • Side of berries


      Snack


    • Apple slices with almond butter (if nut-safe) or hummus


      Lunch


    • Mini chicken & veggie patties


    • Steamed broccoli & sweet potato


    • Water or fortified soy milk


      Snack


    • Dairy-free yoghurt (soy or coconut-based) with oats


      Dinner


    • Salmon flakes with quinoa and roasted carrots


    • Side of avocado


      Before bed (if needed)

    • Fortified plant milk or hypoallergenic toddler formula


  5. Tips for Success


    • Always check “may contain milk” labels—depending on allergy severity, cross-contact can matter.

    • If your toddler is in day care or stays with relatives, give them a clear list of unsafe and safe foods.

    • Track growth with your paediatrician or a paediatric dietitian to ensure no nutrient gaps.


    • Some toddlers with CMA outgrow it—your doctor may recommend a supervised milk challenge later.

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Toddler breakfast ideas

Toddler breakfast ideas Microsoft Word – Toddler breakfast ideas.docx

Here are some healthy, toddler-friendly breakfast ideas that balance protein, fibre, and healthy fats while keeping flavours fun:

  1. Mini Omelette Muffins


    • Eggs whisked with spinach, grated carrot, and cheese


    • Baked in a muffin tin for easy finger food


  2. Banana Oat Pancakes


    • Mashed banana, oats, egg, and a dash of cinnamon


    • Cooked in small, toddler-sized portions


    • Serve with plain yogurt for dipping


  3. Yogurt Parfait Cups


    • Full-fat plain yogurt


    • Soft fruit (berries, mango, or peach)


    • Sprinkle of crushed whole-grain cereal or oats


  4. Veggie & Cheese Toast Soldiers


    • Whole-grain toast with mashed avocado or hummus


    • Topped with grated cheese, cut into strips


  5. Overnight Oats


    • Rolled oats soaked in milk or yogurt overnight


    • Add mashed banana or grated apple for sweetness


  6. Smoothie Bowls


    • Blend banana, spinach, and milk/yogurt


    • Top with soft fruit and a sprinkle of chia seeds (optional)


  7. Scrambled Eggs with Sweet Potato


    • Soft scrambled eggs

    • Served with steamed sweet potato cubes on the side

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Toddler eating veggies

Toddler eating veggies Microsoft Word – Toddler eating veggies.docx

Getting kids to eat vegetables is a bit like trying to get a cat to enjoy a bath — possible, but it takes strategy, patience, and maybe a touch of trickery.

Here’s a practical mix of tips that usually works:


  1. Lead by example

    Kids are more likely to eat veggies if they see you enjoying them. If you act like broccoli is a treat, they might start believing it.


  2. Start small and familiar

    Offer tiny portions — even just one pea or carrot slice. Small steps feel less intimidating.


  3. Make them part of the process

    Let kids pick vegetables at the store or help wash, chop (with kid-safe tools), and stir them. Ownership boosts willingness to try.


  4. Get creative with presentation


    • Make smiley faces or rainbow plates.


    • Serve with fun dips like hummus, tzatziki, or yogurt-based dressings.


    • Cut into fun shapes with cookie cutters.


  5. Sneak them into favorites


    • Add finely chopped carrots, spinach, or zucchini into pasta sauce.


    • Blend butternut squash or cauliflower into mac & cheese sauce.


    • Use grated veggies in muffins or pancakes.

  6. Pair with something they love

    Mix veggies into foods they already like (cheese toasties with tomato, tacos with hidden peppers, stir-fry with sweet teriyaki sauce).


  7. Offer variety, no pressure

    Research shows repeated exposure without forcing works best — it can take 10–15 tries before a child accepts a new veggie.


  8. Make it a game


    • “Eat the rainbow” challenge — try a veggie of every colour in a week.


    • Give silly names (“superpower carrots,” “dinosaur trees” for broccoli).



  9. Serve them when they’re most hungry

    Put veggies out as a starter or snack before the main meal when hunger levels are high.


  10. Stay calm and consistent

Avoid battles at the table — pressure and bribery can backfire. Just keep offering them regularly.

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Toddler diet plan

Toddler diet plan Microsoft Word – Toddler diet plan.docx

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.