Toddlerhood is a critical period for a child's growth and development. During this time, proper nutrition plays a vital role in supporting their rapidly growing bodies and laying the foundation for lifelong health.

But toddlers can be notoriously picky eaters, often limiting their diets to a narrow range of foods. As parents, we should understand the importance of toddler nutrition and learn to navigate the challenges that come with it.

» Introducing solids? Try the 1st Clean Label Certified Baby Cereal in the US

A Chart of Daily Toddler Nutritional Needs

The daily nutritional requirements for toddlers 1–2 years and upwards vary based on age, gender, and activity level. Here are the key requirements according to the 2020-2025 Dietary Guidelines for Americans [1]:

» Check out our essential guide to key nutrients for toddlers

Recommended Daily Servings by Food Group

The daily servings for toddlers aged 1–2 years are as follows [1]:

Additional Recommendations

• Fruits: Aim for a variety of colors and types, including whole fruits.
• Vegetables: Include a mix of dark green, red, and orange vegetables, as well as legumes.
• Grains: Focus on whole grains, such as whole wheat bread, brown rice, and oatmeal.
• Protein: Incorporate lean meats, poultry, fish, eggs, beans, peas, and nuts.
• Dairy: Choose milk, yogurt, and cheese, preferably low-fat or fat-free options when appropriate.

» Simplify meal prep: Explore easy frozen baby food recipes

Foods and Ingredients To Avoid

1. Added Sugars

The 2020–2025 Dietary Guidelines for Americans recommend avoiding added sugars until after your little one is 2 years old. By having them, your kid gets calories without nutritional value—which can lead to type 2 diabetes.

Baby nutrition companies advertise their products as healthy, but that's often not the case. A study from the George Institute reveals that two-thirds of infant foods fail to meet nutritional guidelines. [2] You're left with a product filled with sugars, artificial ingredients, and preservatives.

So, how do you help your kid gain healthy weight?

With that one question in mind, we have created the Else NutritionBaby Super Cereal. It's free from corn syrup, meaning it doesn't spike your little one's blood sugar levels. You won't have to browse online forums for hours on end looking for the healthiest option for your child.

But sugar isn't the only culprit. Many products on the market have heavy metals and arsenic. Else Nutrition products are Clean Label Certified and pediatrician-approved. So, you don't need to wast hours in the store reading the ingredients and checking online if they are safe for your little one.

We guarantee our products are free from:

• Corn syrup
• Heavy metals
• Arsenic
• Flavorings
• Additives
• GMOs
• Dairy
• Gluten
• Soy

2. Sodium

The guidelines suggest limiting sodium intake for toddlers, as it's linked to high blood pressure and other health issues. [1] Processed foods, such as crackers, canned soups, and deli meats, are major contributors of sodium in the diets of young children.

» Find out what you don't know about store-bought baby food

3. Saturated Fats

While your kid can eat saturated fats if they are under 2 years old, the guidelines emphasize that it's important your little importance of eating healthy unsaturated fats from avocados, nuts, seeds, and fatty fish.

4. Unpasteurized Foods and Honey

Avoid unpasteurized milk, juices, and foods. [1] They might seem healthy, but bacteria and and foodborne illnesses are just waiting for your kid to eat them. Additionally, you shouldn't give your kid honey before they are 12 months old due to the risk of botulism, which causes paralysis and respiratory failure. [1,3]

» Nurture your child’s natural defenses: Learn how food fuels immunity

How to Know if Your Child Has Eaten Enough?

Toddlers quickly develop a personality, which shows its first signs during meal time. They may take a few bites, or eat a lot at breakfast but very little during the day. Sometimes, the food on their plate ends up everywhere except their in their stomach.

During such a transition, toddlers are vulnerable to nutrient inadequacy. Lack of iron, zinc, calcium, and vitamin D may result in an inadequate diet. This is where a toddler formula can make a difference.

Watch your toddler while they're eating. If they ask for food or seem interested in what you're eating, it probably means they're hungry. They might be full If they push their food away or don't want to eat more. It's okay for them to leave some food on their plates. But if they always finish everything or ask for more, they might need more.

» End mealtime battles: Try strategies for stress-free eating



What to Do if Your Child Is a Picky Eater

Create a Positive Mealtime Environment

Be relaxed and avoid pressuring your kid to eat certain foods. You'll just create negative associations with them. Instead, share meals as a family. Why? Because you're modeling healthy behaviors and making mealtime a social event, you can encourage your little one to be less picky.

» Beat the picky eater phase: Get toddler meal ideas they can’t resist

Encourage Exploration of New Foods

Trying to introduce new food but your baby is shoving the spoon away? Research shows it takes more than one exposure before a child is willing to try it. Let your little one participate in meal preparation. A meal they helped make is sure to interest them more.

Use Positive Reinforcement

Kids model their behavior by looking at us. So, your little one won't eat healthy if you don't. Show them you enjoy eating various healthy foods for positive reinforcement. Praise them, even if they take the tiniest bite. Doing so reduces their anxiety about trying new foods.

Offer Choices

Provide a range of healthy options at each meal and allow your toddler to choose what they want to eat. A variety of choices can give them a sense of control and make them more likely to eat.

Pair new foods with familiar favorites to make them more appealing. For example, serve new vegetables alongside a favorite dip or sauce.

» Expand your picky eater’s plate with delicious and nutritious side dishes

Be Patient and Consistent

Remain calm and patient. Picky eating is common in toddlers, and it often improves over time. Avoid showing frustration, as this can lead to resistance. Establish regular meal and snack times. A consistent schedule can help toddlers feel more secure and open to trying new foods.

Avoid Counterproductive Strategies

Avoid using rewards or bribes, as this can create a transactional relationship with food and may lead to further picky eating behaviors. Also, minimize distractions during meals, such as screens or toys, to help your toddler focus.



Managing food allergies and intolerances.

Introduce Allergenic Foods Early

Introducing potentially allergenic foods, such as peanuts and eggs, during the first year of life can significantly reduce the risk of developing allergies. Recent studies suggest that introducing these foods between 4 to 12 months of age is beneficial, especially for children at high risk of allergies (e.g., those with a family history). [4]

» Discover safe and effective supplements for babies with food allergies

Monitor Family History

If there is a family history of allergies, consult with a pediatrician or an allergist. They may suggest specific strategies or testing to identify potential allergens early on. A visit to a doctor is especially important for families with a known history of food allergies, eczema, or asthma. [5]

Avoid Delaying Solid Foods

Delaying the introduction of solid foods beyond six months can increase the risk of allergies. It is crucial to introduce a range of foods, including fruits, vegetables, grains, and proteins, to help your toddler develop a diverse palate and reduce the risk of allergies. [6]

» Don’t miss the signs! Learn when to introduce solids

Educate and Prepare

Educate yourself and caregivers about food allergies, including how to recognize symptoms and manage potential allergic reactions. Familiarize yourself with food labels and understand cross-contamination risks. This knowledge is vital in ensuring a safe eating environment for your toddler.

Consult Healthcare Professionals

Regular check-ups with a pediatrician can help monitor your child's growth and dietary habits. If there are concerns about allergies, a referral to an allergist for specialized testing and management may be necessary. This will ensure that any allergies are identified and managed effectively.

» Join Dr. Leah Alexander in exploring healthy toddler diets

Little Eaters, Big Gains

Nutrition is undeniably a cornerstone of toddler growth. It's the essential building block for healthy bodies and minds. Ensure your little one eats a nutrient-rich and balanced for their physical and cognitive development.

Protein, healthy fats, and vitamins and minerals are all necessary for their little bodies to develop. Aim for unprocessed foods while limiting sugary drinks ti set them on a lifelong path of health and happiness.