As a toddler mom myself, I stand in solidarity with parents who are faced with the frustration that comes with feeding littles. If you’re like me, questions like “Have they eaten enough?” or “Didn’t I just feed you a snack?” are asked daily. More often than that, I find myself up against an independence-seeking, vocal, and strong-willed toddler who may want his banana unpeeled one day, cut the next, or suddenly decide he no longer likes bananas. Toddlerhood is a rollercoaster ride of a season for parents and children, but like every season... it will pass!

Food Preferences

Children’s preferences for how a food tastes, looks, and is presented are all formed during this stage. Exercising their newfound independence layered with their natural inclination to choose foods that they know are tasty and consistent may lead the child to be deemed a “picky eater.” It's important to remember that children are exploring the world around them and trying to make sense of it all, and that includes foods and mealtimes. Research has shown that it may take up to 20 “exposures” to a food before it is accepted. Having your child touch, smell, or pick out food at the grocery store all counts as exposure as well as having food served on their plates. Get creative with your exploring!

Covering Nutrient Bases

As growth slows, appetite and food needs do, too. The newborn baby who cries when they are hungry is now the toddler who eats two cheese crackers for lunch one day and a huge meal the next. It may seem to us that they are not eating enough, but children are born with an intuition that guides how much they need to eat. Though appetite fluctuates, children still need key nutrients to fuel their growth. To build strong bones, brains, and bodies, dairy foods provide a host of nutrients that are needed like vitamins A, D, and B12, calcium, zinc, and healthy fats. Are you interested in learning more about feeding toddlers with confidence? Check out this free mini course developed by pediatric Registered Dietitian Marina Chaparro available in English and soon to be available in Spanish.

Make Food Fun

With all of this in mind, food is still more than just the nutrition it provides. Helping to prepare and enjoy stimulates learning and makes lasting memories. Nudging children to eat new foods can take time and creativity. Here are a few recommendations to get you started.

Plant a garden. Whether you use garden beds or single pots, have children interact with the seeds or plants as you pick them out at the store, plant them in the dirt, and care for them. The anticipation alone waiting for the food to grow might just inspire them to take a taste!
Give age-appropriate kitchen tasks. With direction, have toddlers use kid-safe knives to cut soft foods like melons and berries, knead dough, sprinkle seasonings, use a salad spinner, push buttons on a blender, and use cookie cutters to cut dough, fruit, or bread into shapes.
Take them grocery shopping. The next time you are not in a rush, take your toddler shopping to explore the grocery store or farmer’s market. Leading up to the trip, prompt them with questions like “What fruits or veggies do you think we will see?” or “What new fruit would you like to take home?”