Toddlers need a variety of foods from every group: vegetables and fruit, whole grains, and protein foods, including dairy or fortified alternatives. Appetites swing wildly from day to day, and that’s normal. Your job is to offer; theirs is to decide how much.
This is general information, not medical advice. Talk to your family doctor or paediatrician about your child’s needs, especially if they have allergies or a restricted diet.
The basics
Water first. Offer water between meals and limit juice and sugary drinks. Whole fruit is better than juice.
Introduce allergens thoughtfully. Common allergens like peanut, egg and milk can be part of a toddler’s diet. Ask your doctor about the right approach if there’s a family history of allergies.
Watch for choking hazards. Cut grapes and cherry tomatoes into quarters, spread nut butters thinly, and avoid whole nuts, popcorn and hard candies for young toddlers.
Key nutrients and where to find them
| Nutrient | Why it matters | Find it in |
|---|---|---|
| Iron | Healthy blood and brain development | Red meat, poultry, lentils, beans, tofu, iron-fortified cereals |
| Calcium | Growing bones and teeth | Milk, cheese, yogurt, tofu made with calcium, fortified plant drinks |
| Vitamin D | Helps the body use calcium | Milk, fortified plant drinks, fatty fish like salmon, egg yolks |
| Omega-3 fats | Brain and eye development | Salmon, trout, ground flax, chia, walnuts (ground for little ones) |
| Fibre | Healthy digestion | Whole grains, fruit like pears and apples, vegetables, beans |
| Vitamin A | Vision and immunity | Sweet potato, carrots, spinach, squash |
| Vitamin C | Immunity, and helps absorb iron | Citrus, strawberries, bell peppers, tomatoes |
| Zinc | Growth and immunity | Meat, beans, dairy, whole grains |
| Folate | Cell growth | Leafy greens, beans, peas, fortified grains |
Tip: pair iron foods with vitamin C (lentils with tomato sauce, or cereal with strawberries) to help the body absorb the iron.
A sample day
- Breakfast: iron-fortified oatmeal with sliced strawberries, and milk.
- Snack: plain yogurt with ground flax and banana slices.
- Lunch: turkey and cheese on whole-grain bread, with cucumber sticks.
- Snack: apple slices with a thin spread of nut or seed butter.
- Dinner: salmon, mashed sweet potato and peas.
- Dessert: a small bowl of fruit.
For more, see Canada’s Food Guide and Caring for Kids from the Canadian Paediatric Society.