If your toddler has started to pick and choose his or her food, it is perfectly normal for that age! Toddlers have just begun to discover what they like and what they don’t like. They may also start enjoying eating solid food. Sometimes, it takes 10 to 15 tries before a toddler eats new food. How can you keep their nutrition up? Here are some healthy food ideas for your little picky eater.


To make it easy for your toddler to get the nutrients they missed in their last meals, why don’t you try a smoothie? Each smoothie can focus on specific nutrients, such as healthy fats, protein, or fiber. By learning different smoothie recipes you can toss extra fruits and vegetables into, you will always be ready to supplement your toddler’s food choices with whatever they’re missing that day. The best part is that they are not difficult at all to prepare. If you are missing ingredients, just tweak the recipe to include whatever you already have at home. 


Sometimes, eating is boring to a toddler. They do it at least three times a day, or multiple times a day. Helping them out with interesting textures is one way to encourage healthy eating. Meat that is grilled until crispy, especially lighter meats like turkey or chicken, is one option. They can be mixed with macaroni and cheese and other chopped-up vegetables for balance. Crispy fruits such as apples, pears, and watermelons may also help them enjoy what they eat. You can introduce crispy new foods alongside something they like and are familiar with, so they are more encouraged to eat both. 


As toddlers get to know more kinds of food textures, they may start to reject the mushier foods they needed when they were younger. Vegetables cooked until firm such as broccoli, potatoes, or carrots are a good addition to meals. Cake-like bread, which is more solid in texture, might also be something that works for your child. Just use healthy, organic spreads to add taste and introduce them to different spices.

Extra Tasty

Healthiness and tastiness can go side by side! Serve new food with dips and sauces that your toddler does like, to make the tastes more appealing. Bake your own chicken nuggets at home and add your own kind of breading and spices. Make a bit of batter and fry up vegetables and meat so that the oil, salt, and pepper make every bite tasty. As long as you know what goes into the pan, you can control how healthy and tasty the food gets.

Some More Tips

Here are some more tips to help you help your toddler eat healthily!

  • Mix old and new foods   If you put all new foods on the table, your toddler will be unsure that they will like anything. 
  • Make the new foods more interesting than the old foods – Your toddler will gravitate towards old food, so make the new foods as appealing as you can. Describe them as scrumptiously as possible. Get that toddler curiosity working in your favor.
  • Encourage your toddler to eat what the family eats – Set the example, and encourage the older children and adults to set an example. 

Happy food prep!


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