A nutritionist's guide to introducing new foods to your toddler

Toddlers have high energy requirements and small bellies, so it may not work to follow a three-meals-a-day scenario with them. They may do better on more regular meals, presented to them in very small portions every three hours or so. But, if you are following a three-meals-a-day eating plan for your little one, healthy snacks in between go highly recommended. 

Happy snacking for toddlers

Nutritious snack ideas include: a piece of fruit, cut-up fruit or a handful of berries; chopped nuts; a cube or two of cheese; or a small stick of biltong for protein. Guidelines include providing food for them to “sample”, “experiment with” and to “eat their fill” of; but never to force feed them.

Little people love pretty packaging that gets opened with a crackle, which is why those crisps and biscuits get gobbled up with such abundant delight. Also, in these tough economic times, moms and dads may be hesitant to buy foods for their child to try that are expensive, and may go to waste. At the same time, a toddler’s parents may feel stressed by how limited their child’s diet is; and the fact that it is not sufficiently varied or nutrient-rich.

Fun tips to encourage fussy eaters

Maintain your composure

If a child will not eat something, good advice is simply to take the plate away and not let yourself become upset. 

Try and stay patient

Being patient during times of limited food acceptance: children can still thrive under these circumstances and will, eventually become bored with the monotony.

Going for a disguise

There are many ways to hide disliked foods, such as vegetables, within other foods on your child’s plate. Examples include adding mashed carrots and potatoes into meatballs, or blending vegetables into a tomato-based sauce for pasta.

A word of advice from the experts

Cape Town-based clinical dietician and founder of Nutripaeds, Kath Megaw, says to be careful of using disguise too frequently for getting nutrient-rich foods into your toddler. If you get caught out – “Mamma, carrot in dis meatball!” – they may lose trust and become reluctant to eat even their “safe foods”.

The importance of the family table

Megaw advises that one of the best ways to introduce new foods – or to re-introduce rejected foods – is at the family meal table. “Include these foods on dad’s plate or granny’s plate, and you are likely to experience a very eager toddler.” She adds that you will not win by offering endless tastings of new foods. “Can you imagine,” she laughs, “being followed around all day by someone saying: ‘Here, eat this Brussels sprout; or come on, just one try; or, even, only one bite, it’s so very yummy’.”

Exposing your little one to ingredients – from grocery store to kitchen

A better approach is to ensure that your toddler is exposed to visuals of foods in supermarkets, smells wafting through the home, and food preparation in the kitchen, she enthuses. “A toddler needs to feel safe with food; to feel in charge and as if they are making all the food decisions. So offering a choice of two foods will go a long way towards enticing your little one to eat up.”

Taking their cues for friends

Other advice from Megaw is that social eating can play a big role at this stage; it is often why toddlers will try new foods at school. “So don’t be upset if your toddler eats all of their school lunch – veggies included – but, won’t repeat this behaviour at home. Rather celebrate the fact that they have eaten well all day and that you can relax, and simply serve a yoghurt and fruit smoothie for supper – knowing this will be very well received.”

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