When you start weaning your baby, it can be hard knowing where to start, but by creating a baby and toddler meal plan, it can help you feel a little more organised when it comes to meal times.
Trying to decide what to eat everyday for yourself can be hard enough, never mind when you're factoring in meal plans for one year olds and toddlers. So if you're looking for some meal planner ideas, Mother & Baby have you covered.
What should toddlers eat?
It’s important your toddler has a well balanced diet and explores a variety of different foods that will support their nutrition and growth:
Protein
Including meat, poultry, fish, dairy, nuts/legumes (make sure these are in forms that are safe for their age)
Complex carbohydrates
These include whole grains, sweet potato and squash
Health fats
Including avocados, chia seed, flax seed, egg yolks, nuts and seeds
Fruit and vegetables
Fibre and iron rich foods are also an important part of your toddlers diet, but they’ll naturally get this from the foods listed above. By making sure your toddler eats a well balanced diet including the food categories above means they’re less likely to become picky eaters in the future.
Aim to serve a minimum of one to two of these food groups at meal times, and vary them throughout the week so that your toddler will be getting all the nutrition they need.
How many meals a day should a toddler have?
Three meals and two to three healthy snacks a day should keep your toddlers tum happy. You may find there are days though when your toddler eats a little less or even skips a meal. Let your toddler respond to their own feelings of hunger and fullness and try not to let it worry you.
How much time should you allow between toddler meals?
Two to three hours is a good amount of time to leave between your toddlers meals and snacks and help them work up an appetite. Trying to put set meal and snack times in place can be a good routine to get into, as it can help your toddler know what to expect and when.
However, don’t be disheartened if you find your toddler’s appetite changing constantly, as when they are hungry it's something that is completely out of your control. Also, avoid letting your toddler graze on snacks throughout the day, as this will definitely ruin their appetite.
How do I know if my toddler is eating enough?
If your toddler seems full of energy, is meeting milestones and gaining healthy weight you can rest assured that they’re eating enough food. If your toddler has any medical issues or you are concerned, it's always best to check in with your paediatrician.
How can I support my toddler when eating?
Toddlers can be easily distracted, so there are a few things you can do to support them while they're eating and allow them explore their food.
Switch off screens: Avoid bringing iPads and phones to the table. Let your toddler focus solely on their food and not be distracted by their favourite show.
Let them decide how much they eat: It can be frustrating when you've made a meal and your toddler only has a mouthful of food. But by letting them decide how much they want to eat, it encourages them to eat more next time and helps them to understand their hunger and if they are full or not.
Sit with them at the table: It's not always easy to have sit down meals as a family, but where possible, sitting at the table with them can encourage them to eat. They mimic what you do and will feel more encouraged seeing others eating the same foods.
Aim to serve a variety of foods: By offering a mix of foods, your toddler has plenty of options and it can encourage a well balanced diet. It's important to offer something that will fill them, such as bread, pasta or potato, some fruit and vegetables and something they like.
Offer something they like with each meal: If someone put a plate full of foods you weren't familiar with in front of you, you would be hesitant to try it. By offering a safe food that you know your toddler likes with their meal, they will feel more inclined to try the rest of the foods on their plate.
Samantha Ball is a Commercial Content Writer and freelanced for the Mother&Baby website for two years before joining the team full-time. She's a mum of two and loves browsing for the best products and cute outfits.