Toddler

I remember my son’s toddler years with great joy. His vocabulary didn’t include the word whatever and he loved to eat. If I was having kidney beans and whole wheat penne, so was he. Andrew wanted to try everything I had on my plate — that is, if he would slow down long enough to refuel.

It can be a challenge to feed a frisky Lilliputian who’d rather be chasing the dog than eating your famous vegetable ragout. Luckily, toddlers love to explore and their natural curiosity extends to food as well. They learn by touching, seeing, tasting and smelling their food — and sometimes by smushing it into their hair. That’s why toddler-safe finger foods are such a great solution. So forget the spoons and put Emily Post out of mind for now. The key to a varied diet for toddlers lies in their sticky little hands.

Here are 20 tips for what — and what not — to serve your toddler.

10 to Try

1. Embrace double-dipping. Stock your fridge with healthy dips that can double as the main event. Ripe apricot slices dipped into French vanilla yogurt taste so amazing, you’ll be swiping some off the high chair. Cottage cheese mixed with grated cheddar is great with whole-grain toast or crackers. Bean dips, such as hummus, are not just yummy with pita bread or soft-cooked carrots, but fun sources of healthy legumes too.

2. Get into the sauce. Of course, there’s always the old standby — ketchup — to help the healthy stuff go down. But any bottled sauce that is both MSG- and trans-fat-free can work too. Try things you might not expect your child to love. Beth Gould, a registered dietitian and mother of two from Richmond Hill, Ont., recommends balsamic vinegar glaze: “It’s sweeter than regular vinegar, and my son loved dipping veggies and meat into it.” Where possible, look for organic brands and remember to limit the amount. “Use bottled sauces only for a taste; it’s not the main munch,” says Gould.

3. Put a new twist on an old fave. Soak the usual grilled cheese sandwich in an egg-milk mixture before grilling. This ups the protein and makes the sandwich softer and easier to eat. Cut into pieces and serve with mild salsa. Use a cookie cutter to make an everyday sandwich into something fun — turkey on brown in the shape of a turkey, for example.

4. Make healthy versions of fatty foods. Sweet potato fries baked in the oven are still a big hit at my house. Cut the sweet potatoes into chunks, toss with extra-virgin olive oil and bake at 425°F (220°C) for 30 to 40 minutes or until cooked. For adult appeal, sprinkle with chili powder. To make chicken fingers you can feel good about, slice chicken breasts into strips and roll first in plain yogurt, then in crushed Shredded Wheat or Triscuits (reach for the trans-fat-free variety). Bake at 400°F (200°C) for 12 to 15 minutes or until cooked.

5. Pick produce with punch. Any fruit or vegetable is a good choice, and the more variety the better. But if it seems like your busy toddler is surviving on air, serve up nutrient-rich, brightly coloured options such as slices of a really ripe avocado. Toddlers love the texture and mild flavour, and it’s a great source of potassium, vitamin E and folate. Slices of very ripe mango, tiny wild blueberries or watermelon are produce all-stars as well and worth the extra money in winter.

Originally published in Today's Parent, February 2005