Tag: diet plan

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Toddlers 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 favourites


    • 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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7 day balanced toddler diet plan

7 day balanced toddler diet plan Microsoft Word – 7-day balanced toddler diet plan.docx

Here’s a 7-day balanced toddler diet plan that rotates foods for variety and covers all major nutrients.


Portions are toddler-sized and included snack ideas to avoid mid-day meltdowns.


  1. Day Toddler Diet Plan (Ages 1–3)

    Day 1


    Breakfast – Scrambled egg, whole wheat toast fingers, orange slices Snack – Cucumber sticks & hummus

    Lunch – Chicken & vegetable soup with soft bread Snack – Yoghurt with mashed berries

    Dinner – Baked salmon, mashed sweet potato, steamed broccoli


    Day 2


    Breakfast – Oats with milk, grated apple, and cinnamon Snack – Cheese cubes & cherry tomatoes (halved)

    Lunch – Mini whole wheat wrap with turkey, avocado, and lettuce Snack – Banana slices & peanut butter (thin spread)

    Dinner – Beef mince with tomato sauce, small pasta shapes, peas


    Day 3


    Breakfast – Full-fat yoghurt with chopped strawberries & a sprinkle of oats Snack – Steamed carrot sticks & wholegrain crackers

    Lunch – Lentil & vegetable curry with rice Snack – Watermelon cubes

    Dinner – Grilled chicken strips, mashed potatoes, green beans


    Day 4

    Breakfast – Whole wheat pancakes with mashed banana Snack – Apple slices & almond butter (thin spread) Lunch – Tuna & sweetcorn pasta salad

    Snack – Sliced pear

    Dinner – Baked cod, couscous, roasted butternut


    Day 5


    Breakfast – Boiled egg, toast fingers, avocado slices Snack – Plain popcorn (no salt/butter) & blueberries

    Lunch – Veggie omelette with spinach & tomato, served with bread Snack – Cottage cheese with pineapple pieces

    Dinner – Turkey meatballs, mashed sweet potato, peas


    Day 6


    Breakfast – Porridge with pear puree & cinnamon Snack – Cucumber & red pepper sticks

    Lunch – Chicken fried rice (with peas, carrots, egg) Snack – Full-fat yoghurt with mango

    Dinner – Baked hake, mashed potatoes, steamed carrots


    Day 7


    Breakfast – Greek yoghurt with oats & blueberries Snack – Cheese sticks & apple slices

    Lunch – Beef stew with soft vegetables & rice Snack – Mashed banana & wholegrain crackers

    Dinner – Lentil shepherd’s pie with sweet potato topping, green beans


    💡 Extra Tips for This Plan

    • Offer water throughout the day — avoid juice except for occasional diluted portions.

    • Keep pieces small & soft to avoid choking.

    • Switch protein sources (fish, meat, eggs, legumes) for balanced nutrition.

    • You can batch-cook dinners and freeze portions for easier weekdays.

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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.

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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 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 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.