Toddler meal plans and portion sizes
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Toddler meal plans and portion sizes
Do you know your portion sizes?
There are five main food groups toddlers should be having everyday:
1. Starchy foods
2. Fruit and veg
3. Milk, cheese and yoghurt
4. Meat, fish, eggs, nuts and pulses
5. Oils, butter and fat spreads
Children under two years old shouldn't have any sweet puddings, cakes, biccies, chocolate or snacks like crisps.
When they're older than two, you can give them very small amounts, but they shouldn't be a regular part of their diet.
Meal planner
ITF have helpfully filled in a meal planner so you don't have to!
It involves splitting each meal into two 'courses'. The portion sizes are for children aged 1-4, 'with older, taller and more active children eating larger portions of some foods than younger, smaller, less active children.'
You can purchase the full Toddler Menu Planner here.
But what should the portion sizes look like? Well ...
Breakfast
1. Weetabix and peach with milk
For a brekky that's going to keep little ones full and energised, opt for half to one and a half Weetabix with a quarter of a peach or banana, and milk.
2. Boiled egg with toast fingers
This breakfast always goes down a treat, no matter how old you are!
Make one or half a boiled egg with toast soldiers, followed by three to 10 grapes (cut in half lengthways) and water to drink.
We've got tips on how to get a perfectly boiled egg here.
3. French toast with blueberries
Ideal for a weekend treat, make some French toast (or eggy bread) for the whole family. Toddlers should have around one medium slice of toast with three to 10 blueberries.
You can find our recipe for eggy bread here.
Lunch
4. Butternut squash and lentil soup with bread
As the days start to get colder, soup is a quick and easy go-to for lunchtimes that'll warm you both up, too.
It's full of flavour and tastes delicious with one or two 2cm slices of baguette.
The ITF recommends serving 90-125ml of soup.
We've got a butternut squash soup recipe that's perfect for toddlers here.
5. Mushroom omelette with toast and tomatoes
Omelettes are a great source of protein thanks to the eggs. Served with toast and tomatoes, they'll help small tummies will stay fuller for longer.
Make the omelette using one egg with one to four button mushrooms. Serve with one to four cherry tomatoes and one slice of medium bread.
We've got a recipe for a baked bean omelette here.
6. Tuna pasta bake with sweetcorn and broccoli
Tuna pasta bake is an easy classic for weekday lunch times. Tuna is good for their bones, while broccoli is full of fibre.
A toddler portion size is between two and five tablespoons of pasta bake, with one to four small broccoli florets.
Check out our recipe for tuna pasta bake here.
Dinner
7. Shepherd's pie with green beans
A lovely autumnal dinner that never fails to please!
All little ones need is three to six tablespoons of shepherd's pie with a side of a few green beans.
You can find our shepherd's pie recipe here.
8. Grilled sausage with mash potato and peas
Sausage and mash is another easy dinner, but did you know toddlers should only be having a quarter to one medium sausage?
Between one and four tablespoons of mash will do, with a spoonful of peas on the side.
9. Roast lamb with potatoes and brocolli
Sundays are all about hearty roasts, especially as winter approaches.
Toddlers should have up to one slice of lamb, one roast potato and a few florets of broccoli.
We've got a recipe for roast lamb right here.
10. Rice and dhal with stir-fried vegetables
Dhal is an Indian lentil dish.
It's a great way to introduce your kids to bolder flavours as well as packing in protein and veggies to their diet.
ITF recommends serving two to five tablespoons of rice, two to four tablespoons of dhal and between one half and two tablespoons of stir fried vegetables.
We've got a dhal recipe that's perfect for babies here.
Snacks
11. Carrot cake and cup of milk
We might like to serve ourselves a whole slab of carrot cake, but toddlers should only be having a very small slice.
With a glass of milk, this makes a delicious treat.
Check out our carrot cake recipe here.
12. Onion bhajis
This Indian snack might be a family favourite on a Friday night, but there's no reason your tot can't enjoy onion bhajis, too.
ITF's recipe recommends frying the mixture and serving between half and one and a half bhajis, but we've also got a recipe for baked onion bhajis here.
13. Apple and blackberry crumble and custard
Crumble is the perfect pud for busy days and everyone loves it!
Toddlers only need a couple of tablespoons served with five to seven tablespoons of custard.
Find our recipe for apple and blackberry crumble here.
We love this elephant-themed toddler plate with different sections for each type of food. It even has suction at the bottom so little ones can't knock it over. See more details here at Amazon.
We also like this monkey-themed bowl by Nuby, that's available here at Boots.
Need more inspo for family meal times? Check out our other content or head to the forum, below, to chat to other parents.
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