I have been getting some questions lately on my instagram about toddler meal ideas so I wanted to share some tips on how I plan out my kid’s meals. Now, it took me a little while to get here and I know I still have room to grow in creating balanced meals for my kids. I say that to remind you to give yourself grace wherever you are in this journey. As mothers, we play a huge role in the growth of our children and one of those ways is making sure they are eating healthy. For mother’s like me that are not big breakfast people we really have to be intentional about crafting nutritious meals. Because I’m not a breakfast person, I would often just just give my kids a bowl of cereal or Eggo waffles and call it a day. As I started to put more thought into my own breakfast habits I realized, “I should probably be adding more food groups and variety into my kid’s meals too!”.
Why a Balanced Breakfast Matters for Toddlers
Now, I’m not a nutritionist but I do know that my kids are still growing, and what I feed them helps in their growth. Balanced meals are important for a number of reasons:
It Creates Healthy Eating Habits
This is a big one for me. Toddlers are impressionable and during these years we are helping them form their eating habits. The earlier we start to introduce diverse flavors and textures of foods, the more likely they are to continue having a balanced diet as they get older. My youngest is currently in the phase where I’m introducing her to different foods. Honestly, I’ve realized that if I’m not intentional about planning it out I end up giving her the same solids every day. So yes, this does take some time and thought and that’s why I meal plan.
It Helps with their Development
Different foods help the body in different ways. Protein helps with brain development. Dairy helps with bone and muscle growth. Fruits and vegetables build up the immune system. If your child is a picky eater, there are creative ways to introduce the different food groups into their meals, but it’s going to take intentionality and just trying different things.
My son only wants to eat carbs- give him rice everyday and he’s happy. I remember one day, I made a turkey sandwich. He didn’t touch it. Later that day, I made them a snack board and put that same turkey slice on the board and he ate it up! I really don’t know how toddlers think but I know that we have to be creative to make sure they are getting all the right nutrients for their development.
What Goes Into a Balanced Meal?
There are 5 food groups: protein, dairy, vegetables, fruits, and grains. I try to make sure breakfast includes at least 3 of the food groups. I love using these divided plates for my kids because I’m able to visually see that at least 3 groups are on their plate. I use to give them cereal in a bowl, but now I give them cereal in their divided plate and it’s a reminder to me that maybe I should add some fruits to the side with a hard-boiled egg. It’s funny because the other day, I had served them food and only filled up 2 of the plate sections and my son was looking at me like “hello, where’s the rest of these food groups”. Here are a list of some foods that I give my kids for breakfast from each food group.
Protein
Protein is essential for muscle growth, repair, and maintenance. It also supports immune function and weight management. Here are some protein foods I give my kids for breakfast:
- Eggs
- Yogurt
- Sausage
- Baked Beans
- Peanut Butter
Dairy
Daily is an excellent source of calcium for strong bones and teeth. Here are some dairy products I give my kids for breakfast:
- Milk
- Butter
- Cheese
- Cream Cheese
- Yogurt
Vegetables
Vegetables are an excellent source of vitamins, minerals, and dietary fiber. It promotes heart health and helps maintain a healthy weight. Here are some vegetables I give my kids for breakfast:
- Spinach
- Tomatoes
- Bell Peppers
- Carrots
- Onions
Fruits
Fruits are rich in essential vitamins, minerals, and antioxidants. It supports immune function and provides natural sugars for energy and fiber for digestive health. Here are some fruits I give my kids for breakfast:
- Bananas
- Apples
- Grapes
- Strawberries
- Kiwi
Grains
Grains are a primary source of energy. They are rich in fiber and essential nutrients. Here are some grains I give my kids for breakfast.
- Pancakes
- Muffins
- Cereal
- Oats
- French Toast
Balanced Meal Ideas for You
Once you have a list of foods it is easy to put together a balanced meal for your toddler. I have a printable that you can download that will walk you through step-by-step on how to create a balanced meal. Remember to aim for at least 3 food groups. After a while, creating a balanced meal will become second nature for you but until then I encourage you to use this printable to make sure you’re serving a balanced meal. Here are some breakfast ideas to get you started.
- Pancakes with eggs, sausages, and a side of mixed fruits
- French toast with scrambled eggs (add veggies) and yogurt
Download the printable below for a step-by-step guide on how to create a balanced breakfast.
