Get snacking advice and tasty snack ideas from Registered Dietitian Sarah Almond Bushell
They often get a bad rap, but snacks can be a fantastic way to enhance your toddler's nutrition. Toddlers have small tummies, and their appetites go up and down, making it challenging to get all the nutrients they need from meals alone.
Your little one's nutritional requirements change from the age of one, which makes it the perfect time to introduce snacks into their diet. A daily routine of three meals and two or three healthy snacks will fuel their rapid growth and development.
How often should my toddler snack?
Children between the ages of one and four need something to eat every two and a half to three hours. If they don't, they can get pretty 'hangry' and might not eat well for the rest of the day.
My toddler doesn’t eat much at mealtimes. Should I cut out snacks?
It’s a common misconception that children will eat more at mealtimes if they stop getting snacks. However, cutting out snacks is not a good idea because your little one ends up consuming fewer nutrients overall.
Help, my toddler constantly asks for snacks!
It sounds like your toddler is a ‘grazer’. Grazing is when they eat snacks or small amounts of food throughout the day. But the problem with grazing is that kids don't learn what it feels like to be hungry or full. Establishing a routine for meal and snack times helps to set healthy eating patterns for life. Not only does it help your tot understand when to expect food, but it also helps their appetite regulation.
If your little one asks for a snack outside of their routine, it's fine to say, "It’s not snack time yet. We'll have something to eat when we get home from playgroup." If you think your child is genuinely hungry, make sure their snacks contain three different food groups to keep their little tummies fuller for longer (see ‘My 5 top tips’ below).
My toddler is fussy about snacks
You are not alone if you face difficulties when introducing new snacks to your toddler. Toddlers being picky eaters is a common scenario, and it's often part of their brain development. But try not to worry! As a parent, your role is to offer healthy options, and it's your child's role to decide whether to eat them or not.
This approach avoids power struggles and drama at meal and snack times and helps your child develop a positive relationship with food as they grow.
Easy snacks to make at home
Toddlers love these nutritious snacks made with ingredients easily found in Asda.
Creamy fruit and nut popsicle
Blend any fruit with Greek yoghurt and a drizzle of nut butter, then pop into ice lolly moulds and freeze. This creamy and delicious snack gives your toddler a nutrition boost while letting them enjoy fun food.
Fruit and nut flapjacks
A satisfying blend of oats, fruits, and nut butter is perfect for a mid-morning nibble. It contains three different food groups and is a highly nutritious snack. (Search for recipes online.)
Veggie sticks and breadsticks with houmous
For a healthy and fun snack, serve wholegrain breadsticks with sliced veggies such as peppers, carrots, and cucumbers for dipping into protein-rich houmous.
Mini sandwiches
For a balanced snack, use just one slice of wholegrain bread, half a brown wrap, or a thin bagel with fillings like cream cheese and cucumber or mashed boiled egg with tomato.
My 5 top tips for better snacks
If you're looking for ways to improve your toddler's snacks, check out these helpful hacks.
1. Look for balance
When buying or making snacks, try to include three of the five food groups for a balance of nutrients. The food groups are as follows:
Fruits and vegetables
Starchy carbohydrates (such as bread or pasta)
Protein-rich foods (such as beans, eggs, meat, or fish)
Dairy products (or dairy alternatives)
Healthy fats and oils (such as olive oil or Greek yoghurt)
2. Keep portion sizes in mind
Even when snacks contain several food groups, they're best when they're small. Think of them like mini meals – substantial enough to provide nutrition but not so much that they spoil your toddler’s appetite for their next meal.
3. Include the occasional treat
Some parents make the mistake of banning all the ‘fun’ snacks like biscuits, chocolate, or crisps. But this approach can backfire, making these treats even more desirable to children. Focusing on the nutritional options but giving your toddler occasional treats can help prevent them from overindulging as they grow up.
4. Make snacks safer
Avoid choking hazards by cutting food such as grapes, cherry tomatoes, and blueberries into smaller pieces, and avoiding whole nuts and seeds.
5. Enhance their nutrition
Homemade snacks allow you to control the ingredients. For instance, if your toddler hasn't eaten enough breakfast, you can give them a nutritious mid-morning boost with some homemade goodness. Happy snacking!
About Sarah
Sarah Almond Bushell is an award-winning Registered Paediatric Dietitian, an ex-NHS Consultant of 25 years, and the founder of The Children’s Nutritionist. Her mission is to help parents raise their children to be happy, healthy eaters right from the start.
