10 Healthy Foods for Toddlers

Hey parents, looking for healthy foods for toddlers? The good news is, the world of nutrition is about so much more than broccoli and carrots.

We’re sharing 10 nutritious foods you might not have thought to add to your toddler’s menu, plus a few simple ways to make them more appealing to little eaters.

Healthy foods for toddlers are important because growing bodies need a wide variety of nutrients to support normal growth and development and overall wellbeing. And while we all wish our kids would happily eat everything we put in front of them, we know that’s not always how it goes!

So, here are 10 healthy foods for toddlers to try, plus some simple ideas for making them fun and delicious.

What Makes for Healthy Toddler Food?

When choosing healthy foods for toddlers, a good place to start is with a variety of wholefoods including fruits, vegetables, grains, protein-rich foods and healthy fats.

It’s also worth remembering that toddlers are still learning about food. They may love something one day and completely reject it the next – and that’s okay! Offering a variety of foods regularly, without pressure, can help children become familiar with different tastes, textures and flavours.

Packaged foods can also have a place in a toddler’s diet. Just check the ingredients and nutrition panel and look for options that fit into an overall balanced diet.

10 Healthy Foods for Toddlers

By now, we can all agree that variety is key when it comes to toddler nutrition. So what are some healthy foods you can introduce and incorporate into their existing favourite meals?

Here are 10 of our favourites.

Seaweed snack

Seaweed snacks and nori sheets can be an interesting addition to a toddler's diet once they're developmentally ready for solid foods.

Seaweed contains a variety of vitamins and minerals, including iodine, and can be a fun way to introduce a different texture and flavour.

Some seaweed snacks can contain added salt or flavourings, so check the label and choose a simple option where possible.

Raw tomatoes

Raw tomatoes are a great source of vitamin C and contain naturally occurring antioxidants.

For toddlers, serve tomatoes in an age-appropriate size and texture. Chopped tomatoes can make a colourful addition to lunchboxes, snack plates or meals.

Hot tip: Try pairing little tomato pieces with strips of nori for a fun, colourful snack.

Kids Superfood supplements

Sometimes a little nutritional top-up can be useful, particularly during those phases when your toddler decides that three foods are the only foods they'll ever eat again!

Kids superfood powders can be incorporated into familiar foods such as smoothies, yoghurt, pancakes, baking or sauces.

Our Nutra Naturals kids' range includes options such as Veggie Hero, Berry Immune and Choz Whiz, made with wholefood ingredients and designed to complement a varied diet.

Supplements should complement, rather than replace, a balanced diet.

All kinda of berries

Strawberries, blueberries, raspberries and other berries are naturally delicious and packed with nutrients.

They're a source of fibre and contain a range of vitamins, minerals and naturally occurring antioxidants. Fibre is also an important part of a balanced diet for growing children.

Try chopping a variety of berries into age-appropriate pieces and serving them with yoghurt, porridge or breakfast foods.

For an extra nutritional boost, you can add a little Berry Immune to yoghurt or smoothies according to the product directions.

A banana and avocado mash

Banana and avocado are a simple combination that works beautifully for little eaters.

Avocado contains healthy monounsaturated fats, while bananas provide carbohydrates, potassium, vitamin B6 and other nutrients. Mash them together for a soft, creamy snack or breakfast option. You can also spread the mixture onto toast for an easy toddler-friendly meal.

Spinach pancakes

This one may sound a little funky, but trust us – it's so easy!

Simply blend some spinach into your favourite pancake mixture before cooking. Spinach provides nutrients including folate, vitamin K, iron and vitamin C.

Blending spinach into pancakes can be a fun way to introduce leafy greens to toddlers who aren't quite ready to eat them straight from the plate.

Edamame

Edamame, or young soybeans, is a nutritious plant food that provides protein, fibre, iron and other vitamins and minerals.

It can make a great addition to family meals, salads or snack plates.

As with any food for young children, make sure it is prepared in an age-appropriate way and that your child is ready for the texture and size. Always supervise toddlers while they're eating.

Dates stuffed with peanut butter

Dates are naturally sweet and provide fibre, potassium and other nutrients. Pairing them with smooth peanut butter adds protein and healthy fats.

For younger toddlers, make sure the texture is appropriate and avoid giving thick spoonfuls of nut butter on their own, as these can be difficult to swallow.

Instead, spread a thin layer of smooth peanut butter onto soft foods such as toast or finely chopped dates.

Toasted sweet potato

Sweet potato is naturally sweet, making it a great option for little taste buds.

It's a source of fibre and beta-carotene, which the body can convert into vitamin A. Vitamin A contributes to normal growth and development and supports normal immune function.

Try roasting sweet potato into soft wedges or adding it to fritters, mash or savoury muffins.

Hot tip: Sprinkle a little Veggie Hero over sweet potato for an easy nutritional boost.

Kale chips (and other veggies)

We may be biased, but baked kale chips are a fun way to introduce leafy greens.

Kale contains vitamins A, C and K, as well as folate, calcium and other nutrients. Other vegetables can be prepared in similarly fun ways – think roasted carrot sticks, crispy broccoli florets or sweet potato wedges.

The key is to keep offering vegetables in different forms and textures. What gets rejected as steamed broccoli might suddenly become a favourite when roasted!

The Last Word on Healthy Foods for Toddlers

When it comes to healthy foods for toddlers, variety really is the name of the game.

There's no need to create a perfect plate at every meal. Instead, focus on offering a colourful variety of nutritious foods across the day and giving your little one plenty of opportunities to explore different flavours and textures.

And remember: toddler eating can be unpredictable! One day they'll devour an entire bowl of vegetables and the next day they'll look personally offended that you've put a pea on their plate. 

That's normal.

Keep offering, keep experimenting and try to keep mealtimes positive and pressure-free.

Our kids' range can also be used alongside a varied diet to add extra wholefood nutrition to everyday foods, from smoothies and yoghurt to pancakes, baking and savoury meals.

Because kids' nutrition doesn't have to be boring – and feeding little people certainly doesn't have to be perfect.

FAQs About Healthy Toddler Foods and Snacks

What food should a toddler eat every day?

Toddlers need a varied diet that includes foods from a range of food groups, including vegetables, fruit, grains, protein-rich foods and healthy fats.

The amount and type of food a toddler needs will vary depending on their age, development and individual needs.

What foods are good for child growth?

A varied diet containing adequate protein, iron, carbohydrates, healthy fats, vitamins and minerals is important for normal growth and development.

Foods such as eggs, meat, fish, legumes, dairy or suitable alternatives, wholegrains, fruits, vegetables, nuts and seeds can all contribute to a varied toddler diet.

What foods make toddlers full?

Foods containing protein, fibre and healthy fats can contribute to satisfying meals and snacks.

Try combinations such as yoghurt and berries, avocado and toast, egg and vegetables, or smooth nut butter with fruit or wholegrain toast.

What are the best starter foods for toddleres

Soft, age-appropriate foods such as steamed vegetables, soft fruits, scrambled eggs, soft pasta, yoghurt and appropriately prepared grains can be great options as children progress through different stages of eating.

Always introduce foods in a way that is appropriate for your child's developmental stage and supervise them while eating.