Snacks should be “mini-meals” — nutritious and filling. Your little one should have either a meal or a snack every two to three hours, and not “graze” on foods throughout the day. This has the added benefit of encouraging a regular eating schedule, and helping your child identify when they’re hungry and when they’re full (so they can learn to regulate their eating).

It’s crucial for toddlers to eat a variety of nutritious foods (that don’t contain added salt or sugar) from all food groups, says the USDA, because eating patterns in the first 1,000 days shape lifelong eating habits. 

What foods should toddlers eat, according to the USDA guidelines?

• Fruits and vegetables in many colors and varieties (they should be a priority)
• Protein-rich foods like meat, fish, seafood, eggs, soy products, nut products, and seed products
• Whole grains 
• Dairy foods, like milk, yogurt and cheese

Opting for healthy homemade snacks that meet the USDA guidelines helps little ones choose and love healthy foods throughout the rest of their lives. Today, we’ll share 10 easy and healthy snacks that your little one will enjoy. 

1. Yogurt and fruit 

Ingredients

• Plain yogurt with no added sugar
• Chopped fruits such as peaches, raspberries, blueberries, strawberries kiwi, pears and mango. Be sure to bake, steam or otherwise soften harder fruits like apples 

Instructions

With fruit and plain yogurt, the possibilities are nearly endless! 

1. Keep it simple and add 1-2 fruits at a time to yogurt. 
2. Or, create a rainbow of fruits on top of baby’s yogurt with blueberries, strawberries, kiwi, and peaches (or any multicolored combination).
3. You could also place the fruit on the bottom of a container and then spoon in the yogurt for a homemade take on “fruit on the bottom” yogurt cups. 
4. Or, layer different colors of fruit and plain yogurt in a see-through cup for a colorful fruit and yogurt parfait! 
5. Try softening apples, peaches or pears in the microwave, sprinkling the fruit with cinnamon, and adding it to the yogurt.

2. Sugar-free banana, avocado, and apple muffins

Inspired by My Fussy Eater

Ingredients

• 1 cup whole wheat all-purpose flour
• 1 cup rolled oats
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1 medium banana
• 1 medium avocado
• 1 cup applesauce
• 1/4 cup milk
• 1 egg

Instructions

1. Preheat the oven to 350 degrees F.
2. Combine the flour, oats, baking powder and baking soda in a large bowl.
3. Mash the banana and avocado in another bowl. Then, mix in the applesauce. Add the milk and egg, and mix well. 
4. Add the wet ingredients into the dry ingredients. Mix just enough to combine all the ingredients.  
5. Place cupcake/muffin tin liners into a muffin tin and pur the mixture into the liners.
6. Bake for 25 minutes. 
7. Let the muffins cool, remove the liners, and serve.
8. The muffins can be stored in the fridge for up to 5 days, or frozen and saved for later.

3. Butternut squash hummus with veggies 

Inspired by Yummy Toddler Food

Ingredients

• 2 cups chickpeas (or 2 cups white beans)
• 1 cup butternut squash, either pureed or roasted and cubed (or 1 cup pureed or roasted sweet potatoes)
• 3 tablespoons plain Greek yogurt with no added sugar (or 3 tablespoons tahini/sesame seed paste)
• Lemon juice from 1 lemon
• ½ – ¾ cup water

Instructions 

1. If the chickpeas are canned, drain and rinse them off to remove as much salt as you can. 
2. Combine all the ingredients together in a food processor. Add as much water as you need to make the hummus light and fluffy. 
3. Serve as a dip with cucumber slices or sticks, cooked bell pepper slices, thin raw bell pepper slices, cooked and sliced carrot sticks, chopped tomato pieces, green beans, or snap peas. 

*This hummus can be stored in the fridge for up to 5 days.

4. Roasted carrot “fries”

Inspired by Yummy Toddler Food

Ingredients

• 6-8 sliced medium carrots 
• Olive oil (approx. 1 tablespoon)

Instructions

1. Preheat the oven to 375 degrees F.
2. Cut the ends off the carrots, peel them, and slice them into matchstick” shapes (about the width of a pencil)
3. Place the sliced carrots onto a large rimmed baking sheet. Toss the carrots in the olive oil. 
4. Spread out the carrots evenly on the baking sheet.
5. Bake for 20-24 minutes or until they’re soft and just starting to brown. 

*You can store the carrot fries in the fridge for 3-5 days, in an airtight container.

These carrot fries are great on their own, paired with the hummus above for dipping, or paired with sliced fruit. You can also serve them as a side dish during a meal.

5. Peach and zucchini smoothie bowl

Inspired by The Lean Green Bean

Ingredients

• 1 ½ cup frozen chopped zucchini
• 1 ½ cup sliced peaches (fresh or frozen)
• 1 cup plain yogurt with no sugar added
• 1/4 – 3/4 cup water 
• Sliced fruit for a topping (you could try strawberries, raspberries, blueberries, or mango)

Instructions

1. Combine all the ingredients except the topping fruit in a blender. Blend until smooth. (Add the water as needed, but keep a relatively thick texture.)
2. Pour into a small bowl. 
3. Top with the sliced fruit and serve right away. 

This recipe makes enough smoothie for you and your toddler to enjoy together. You can also freeze the leftover smoothie in popsicle molds for later. 

6. Cheesy spinach egg rolls

Inspired by Parents Magazine

Ingredients

• 3 eggs
• 2 tablespoons shredded baby spinach
• 4 teaspoons shredded cheddar
• 2 teaspoons butter

Instructions

1. Whisk together 3 eggs in a bowl.
2. Add in the spinach and cheese, and whisk together.
3. Melt the butter in a 12-inch nonstick skillet, over medium-high heat.
4. Add the egg mix into the skillet and swirl to cover the bottom of the skillet. 
5. Cook until the egg is set (about 2-3 minutes). Occasionally shake the pan to prevent burning.
6. Cover a cutting board with parchment. Slide the egg onto the cutting board with a spatula, and roll it up in the parchment.
7. Let the rolled up egg “log” cool for 5 minutes (seam side down). Then slice it into round rolled-up pieces and serve.

7. Veggie, egg, and cheese mini muffins

Inspired by Yummy Toddler Food

Ingredients

• 1 cup veggies (either shredded zucchini squeezed to dry, shredded yellow squash squeezed to dry, grated carrots, grated sweet potato or finely chopped broccoli)
• ½ cup shredded mozzarella 
• 1 tablespoon grated Parmesan
• ¼ cup whole wheat flour
• 2 lightly beaten eggs

Instructions

1. Preheat the oven to 375 degrees F.
2. Grease a mini muffin tin with nonstick spray. 
3. Pour all the ingredients in a bowl and mix well until fully combined. 
4. Fill 12 cups of the mini muffin tin right to the brim.
5. Bake for 14-16 minutes or until the tops feel firm and the edges are just starting to brown.
6. Let cool, then serve.
7. Store in the fridge in an airtight container for up to 5 days, or freeze in a freezer bag (with as much air removed as possible) for up to 3 months.

8. Cucumber chicken salad bites

Ingredients

• 1 cup roasted shredded chicken
• ¾ cup plain yogurt with no sugar added
• A drop or two of lemon juice
• Finely chopped cucumber (approx. ¼ cup)
• Whole-wheat bread

Instructions

1. Combine the chicken and yogurt together to make chicken salad. Add a few drops of lemon juice.
2. Chop the cucumber into small pieces and combine with the chicken salad.
3. Spoon the cucumber chicken salad onto small rectangles of whole wheat bread and serve.

9. Berry smoothie bowl

Inspired by Yummy Toddler Food

Ingredients

• 1 cup cow’s milk or almond milk
• 1 cup frozen blueberries or mixed berries
• 1 sliced banana 
• ½ cup plain yogurt with no sugar added
• 1 tablespoon pre-soaked chia seeds
• Sliced banana for a topping 

Instructions

1. Blend half of the sliced banana, all the frozen berries, the milk, the yogurt, and the chia seeds together until very smooth.
2. Pour into bowls and top with the rest of the sliced banana. 

This recipe makes enough smoothie for you to enjoy with your little one. Freeze any leftovers in popsicle molds. 

10. Yummy fruit and veggie salsa

Inspired by Yummy Toddler Food

Ingredients 

• 1/2 medium mango 
• 1/2 small kiwi
• 2-3 medium strawberries 
• ½ of a small cucumber 
• 2-3 diced yellow tomatoes
• 1 1/2 teaspoon fresh lime juice

Instructions

1. Cut the fruits and vegetables into small pieces: Peel and dice the mango and kiwi, and dice the strawberries, cucumber, and tomatoes.
2. Combine all the fruits and veggies together in a bowl, then add the lime juice. 
3. Let the salsa sit for 5 minutes. 
4. Baby can eat the salsa with a spoon or with small slices of whole-wheat pitas/tortillas. (Make sure the pitas/tortillas don’t contain added sugar, and don’t contain too much added salt). 

This recipe makes enough salsa for you and your toddler to enjoy together. The original recipe is halved because this snack is best served fresh!

Reviewed by the Ovia Health Clinical Team

Content provided by Ready, Set, Food!. Ready, Set, Food! is a complete guided system that gently introduces your baby to the top 9 most common childhood food allergens, including peanut, egg, and milk. 

Does your newborn want to feed several times close together, often during the evening? Do they crash after this timeframe and often have the longest sleep of their day? This may be frustrating, but it’s completely normal — it’s a feeding pattern known as cluster feeding. Here’s what you need to know, including tips for this often-tiring pattern. 

What is cluster feeding?

Cluster feeding is when your baby wants to feed several times during a shorter period. A cluster feed usually lasts for a few hours at a time, and looks differently from baby’s typical feeding habits. Baby might alternate between eating, crying and possibly resting several times in a 2-3 hour period. They might want to feed as often as every 20-30 minutes within this timeframe. 

Cluster feeding is perfectly normal, so don’t be alarmed at the changes in your baby’s feeding routine. If however, your baby seems to cluster feed around the clock, this may be something else, and it’s a good idea to get some support for feeding.

Why do babies cluster feed?

Cluster feeding is a way for newborn babies to make sure they get enough breastmilk (or formula). Often people notice it when they’re going through a growth spurt, increasing milk intake to satisfy their increased developmental needs. 

During this growth spurt, Baby instinctively knows that feeding in clusters is the best way to encourage their mother to produce more breastmilk. Breastmilk production is all about “supply and demand” — the more baby drinks, the greater supply their mother will have to meet their needs. 

If you’re breastfeeding, this doesn’t mean that you weren’t producing enough milk before, baby’s just entering a time where they need more milk.

While cluster feeding is most common in breastfed babies, don’t be surprised if your bottle-fed baby starts cluster feeding.

Cluster feeding can also happen when a baby is tired or sick and needs shorter, more frequent feeds. When babies get overwhelmed or tired at the end of the day – you often see some cluster feeding as they soothe their needs in the best way they know how. 

How to know if Baby is cluster feeding ?

Generally, your 0-3 month old baby will feed 8-12 times every 24 hours. If they’re looking for more than this, they’re likely cluster feeding. Here are some other signs:

• Baby wants to feed repeatedly and constantly 
• Even if they’ve already been fed, baby doesn’t seem satisfied with the feeding (especially in the evenings or later afternoons)
• Baby eats more frequently, in shorter sessions than normal
• Your baby won’t stop crying until they’re fed- other soothing methods don’t help
• Besides the urges to feed frequently and the added fussiness when hungry, nothing seems “wrong” with baby
• Baby is content during feedings
• Baby still has the same amount of wet and dirty diapers

When they’re in the cluster feeding phase, your baby will usually exhibit signs of hunger frequently during the evenings, even after they’ve already been fed. These may include:

• Rooting (searching for the breast or bottle, or turning their head towards whatever touches their cheek)
• Nuzzling against the breast
• Opening the mouth wide 
• Mouthing
• Moving the fists to the mouth
• Lip-smacking
• Fussiness 
• Becoming more alert

How long does cluster feeding last? 

Cluster feeding can be a normal part of a baby’s daily pattern or it can be brief, lasting for a few days at a time. Babies usually “grow out of” cluster feeding around 3 or 4 months of age (of course, every baby is different.) 

Again, if your baby’s “cluster feeding” goes around the clock, it’s a good idea to check their weight and get feeding support, as this might be a sign that your baby isn’t efficiently getting enough milk.

How to deal with cluster feeding?

While it can be exhausting, try to lean into this pattern and feed Baby as often as they need and want to. This time will pass.

Here are some tips

• Don’t be afraid to ask for assistance when you need it.
• If you’re breastfeeding and you’ve pumped breastmilk, or if you’re bottle-feeding, you could have another family member offer a bottle (or bottles). Use that time for self-care (such as a walk, a shower, or a few uninterrupted minutes to yourself), 
• Keep water and nutritious snacks by your feeding area to stay nourished. 
• Try to nap just prior to when you expect the cluster feed.
• Plan ahead in other ways if you can. Use the bathroom, and try to get comfortable in your feeding area, right before you think Baby will want to cluster feed.
• Plan to cluster feed in front of the TV so you can watch a movie or show that you enjoy. 
• Or, plan to listen to an audiobook, podcast, or music during a feed. 
• Practice feeding Baby in a sling or carrier. That way, you’ll be able to walk around hands-free
• Call a friend or family member during feedings
• Lie down to feed Baby, so that you can rest your body as much as possible.
• If you have older children, designate special toys (or shows) for them that they can only take out during baby’s feeding times.
• Ask your partner (or friends/relatives) for help with cooking and housework during baby’s cluster feeding periods.

A lactation consultant can be extremely helpful as you navigate breastfeeding, cluster feeding, and caring for your mental health. 

How to soothe Baby during cluster feeding times?

Cluster feeding usually coincides with baby’s fussiest times. They may cry a lot in between feedings, even though they’ll be satisfied during the feedings themselves. 

Try these tips

• Move Baby around while feeding (walk while using a sling or carrier, or gently rock Baby). 
• Try skin to skin snuggles
• Sing or talk to Baby with a gentle voice. 
• Play soothing sounds (white noise or calming music). Turning on a fan may also create white noise.
• Hold Baby close to help them feel secure. Lightly swaddling them may help as well.
• Feed Baby in a quiet, dark room to remove unsettling stimuli.
• Try holding Baby in different positions.

What is the difference between cluster feeding and colic?

When your baby is cluster feeding, they may cry a lot, especially during the evenings, but they’ll be satisfied during feeding. However, if Baby keeps crying for several hours per day, for no reason you can find, and feeding and other efforts don’t soothe them, they may have colic.

Colic crying can sound like screaming, while cluster feed crying will sound like Baby’s normal “hungry” cry. Also, colic crying tends to peak at six weeks, continue without a break, and stop around three months of age.

You’ve got this

Even though it may be frustrating, cluster feeding is a normal feeding pattern. Lean into ways to cope. You’ve got this!

Reviewed by the Ovia Health Clinical Team

Allergic reaction vs. eczema flare-up

• Eczema may flare up when your child’s skin is exposed to any number of triggers, including food.
• Food allergic reactions should be reliable and reproducible. If your child is allergic to a food, they’ll reliably develop an allergic reaction shortly after eating that food, every time they eat it.
• The red itchy rash associated with eczema is different from the hives that food allergies can cause
• Food allergic reactions should only appear when your child is exposed to an allergenic food. Eczema is most often chronic or lifelong, with symptoms persisting regardless of your child’s exposure to allergenic foods
• Eczema and food allergies belong to the atopic march. In other words, eczema is a precursor to food allergies, and eczema symptoms usually appear before food allergies. 

Food allergies and eczema are closely related. Both conditions involve the immune system. Babies with eczema are at the greatest risk of developing food allergies. And foods can cause both allergic reactions and eczema flare-ups.

But how can you tell the difference between an allergic reaction such as hives and an eczema flare-up, so you can get the right care for your child? We break down what parents need to know.

Food allergic reactions: What triggers them?

Our immune systems protect our bodies from foreign invaders, like viruses and bacteria. But when someone eats a food they are allergic to, their immune system mistakes the proteins of that food for a foreign invader. The immune system signals their body to over-defend itself against those food proteins, and this triggers an allergic reaction. 

Food allergic reactions: What do they usually look like?

In babies and young children, the most common signs of an allergic reaction are hives and vomiting.

Hives caused by a food allergic reaction

Mild or moderate allergic reactions can also cause swelling of the face, lips, and eyes. Usually, these symptoms appear within seconds or minutes and they’ll almost always occur within 2 hours of eating the food. 

People with food allergies don’t always develop the same symptoms every time they have an allergic reaction. So, you can’t predict what an allergic reaction will look like in your child. 

Most importantly, remember that a mild to moderate reaction can sometimes quickly turn severe. This is true even if your child never had an allergic reaction before. 

Severe food allergic reactions: What do they look like?

Symptoms of a severe food allergic reaction can include:

• Swelling of the tongue
• Swelling or tightness of the throat 
• Struggling to swallow
• Struggling to breathe
• Noisy breathing
• Persistent coughing
• Wheezing
• Struggling to vocalize
• Change in voice or cry
• Diarrhea 
• Dizziness 
• Collapsing or fainting 
• Pale appearance 
• Feeling floppy (only in infants and young children)

When a food allergic reaction causes severe symptoms in more than one organ system, it is classified as anaphylaxis. Anaphylaxis can be life-threatening.

Eczema flare-ups: What triggers them?

Your child’s eczema may flare up when their skin is exposed to any number of triggers. If your child has food or environmental allergies, their allergens could trigger a flare-up. In addition to allergens, dry skin, dry air, heat, existing skin infections, and irritants may also trigger eczema flare-ups. Some irritants that may trigger flare-ups include fabrics (like polyester, nylon, or wool), fragrances (found in soaps, laundry detergents, lotions, and shampoo), chemicals, and metals.

Eczema Flare-Ups: What do they look like?

Eczema makes the skin dry, red, and itchy. It can cause patches of red or dry skin, rough and itchy skin, or crusty scales and bumps that may leak fluid. These flare-ups often appear on the forehead, cheeks, scalp, knees, elbows, arm joints or leg joints. 

Eczema flare-ups v. Allergic reactions

Foods can trigger both eczema flare-ups and allergic reactions. So, how can you tell the difference? If your child has food allergies and eczema, a food allergic reaction may make their eczema worse.

But, the red itchy rash associated with eczema is different from the hives that food allergies can cause. And there are many other symptoms of an allergic reaction that aren’t associated with eczema (like swelling and vomiting). A good rule of thumb is the National Eczema Association’s explanation that food allergic reactions are “reliable, reproducible, consistent and timely.”

If your child is allergic to a food, they’ll reliably develop an allergic reaction shortly after eating that food, every time they eat it. Once you remove the food(s) they are allergic to from their diet, they will no longer show symptoms of a reaction. 

Whenever your child appears to have a flare-up, keep track of all their surroundings, including what they ate within the past 2 hours. What fabric is their clothing made of? Did you use soap, lotion or shampoo with a fragrance? It can be difficult, but finding and removing other consistent eczema triggers can help you figure out whether food is an eczema trigger — or an allergen. 

If you’re having trouble pinpointing the issue, allergy testing is the most reliable way to determine whether your child has a food food or other allergy. 

The atopic march and chronic eczema

The atopic march describes how children with one allergic condition are at increased risk for others, and how allergic conditions tend to appear in a certain order (one usually “marches” after the other).

Eczema and food allergies are both considered allergic conditions, and both are part of the atopic march. Babies usually develop eczema before food allergies, and infants with eczema are at increased risk for developing a food allergy. 

Most food allergic reactions like hives should go away within a few days or weeks, and by avoiding the allergenic or “problem” food, should go away altogether. On the other hand, eczema can often be a chronic condition and usually starts in infancy. Chronic eczema is the most common type of eczema and can be lifelong. 

Introducing Allergens

The USDA Dietary Guidelines state: “if an infant has severe eczema, egg allergy, or both (conditions that increase the risk of peanut allergy), age-appropriate, peanut-containing foods should be introduced into the diet as early as age 4 to 6 months.”

Feeding your baby these foods consistently, starting between 4-11 months of age, is especially important for babies with eczema, because of their increased food allergy risk. 

Reviewed by the Ovia Health Clinical Team

Content provided by Ready, Set, Food!. Ready, Set, Food! is a complete guided system that gently introduces your baby to the top 9 most common childhood food allergens, including peanut, egg, and milk. 

Starting solids is an exciting milestone for you and your baby. They’re about to embark on discovering new tastes and textures. But how do you know when your baby is ready to start solids?

Although many babies are ready around 6 months of age, every baby is different. Not all babies are ready for solids at a certain age or weight. Instead, pay attention to your little one’s developmental signs to clue you in that they may be ready for solids.

Here are the top six telltale signs that your baby is ready to explore solid foods.

1. Baby can sit upright without your help.

This means that if you place Baby on the floor in a seated position, they can stay upright (with decent posture) for at least 10-15 seconds, ideally longer. This trunk and head strength is crucial for learning to eat solids safely. Imagine trying to eat while wiggling and wobbling everywhere. And if your head slumps forward, it’s tough to chew and swallow safely. For success and safety – this is #1.

2. Baby can grasp objects.

Whether they’re grasping a rattle, reaching for your glasses, or even grabbing your spoon, when baby’s able to grasp objects, that’s a sign that they’re developmentally ready for solids. They don’t need to have a certain type of grasp (like the pincer grasp) mastered. All that matters is that they’re using some type of grasp.

3. Baby opens their mouth wide.

We’ve mentioned grasping, but how about bringing that object to their own mouth? If Baby is lifting a toy, spoon or other object to their mouth, that’s a really helpful skill as they learn to feed themselves.

4. Baby has the needed hand-eye-mouth coordination. 

This involves several of the signs we’ve already listed above. Baby needs the coordination and skills to look at the food, grab the food or a spoon, pick up the food or spoon, open their mouth, place the food inside, clamp down on the food, and swallow. 

This is especially important if you want to start baby-led weaning, where Baby feeds themself.

5. Baby’s tongue reflex has changed.

Babies are born with a “tongue-thrusting” reflex that helps them push food out of their mouth. But once babies are ready for solids, they outgrow this “tongue-thrusting” reflex. At that point, instead of pushing food out of their mouth, their tongue learns to move food to the back of their mouth, and they are able to swallow. This coordination takes time, which is why the first month of solids often involves lots of trying and not a lot of eating.

6. Baby is interested in your family’s food.

Is your baby eyeing you closely as you munch on your dinner? Are they intently looking at solid foods? Then, they’re probably eager to try solid foods of their own. The same goes if they reach for and try to grasp at the food you’re holding — or try to swipe your fork or spoon. They might also imitate the chewing motions or lip-smacking that they see you make at the table. Keep in mind that this sign alone is not enough to start solids. Some babies may take an interest in your food from very early on, and some foods are not safe or appropriate to share!

When starting solid foods, you can typically use the family meal once a day. Breastmilk and/or formula is still Baby’s primary source of nutrition during the first year. Serving allergens early and often once you start solids may have a protective effect against later food allergies. If your baby or family has a history of food allergies, then talk to your pediatric provider about what steps to take.

Reviewed by the Ovia Health Clinical Team

These recent guidelines offer recommendations that include 0 to 2 year olds for the first time ever, including a key recommendation that parents should “introduce infants to allergenic foods.” Let’s break down these important new food allergy guidelines.

USDA guidelines on early introduction: 5 key takeaways for parents

1. Introduce Infants to Potentially Allergenic Foods

The new Dietary Guidelines recommend that parents introduce infants to allergenic foods like peanuts, egg, cow milk products, tree nuts, wheat, crustacean shellfish, fish, and soy. They note that, for example, introducing peanuts “reduces the risk that an infant will develop a food allergy to peanuts.” Parents should introduce these allergenic foods in baby’s first year of life along with other complementary foods.

2. There is no evidence that suggests parents should delay peanut introduction

It is important to introduce these foods early, in your baby’s first year of life.

3. Parents should introduce peanut-containing foods at 4-6 months for high risk infants

Babies at high risk for food allergies are those with severe eczema and/or egg allergy. For these babies, introducing peanuts at 4-6 months can “reduce the risk of developing peanut allergy.” Parents should consult with their healthcare provider before introducing peanuts to determine the safest way to introduce them.

4. Nuts and chunks of peanut butter can pose a choking risk

Parents should find appropriate forms of allergenic foods to introduce to their baby as nuts and peanut butter can be a choking hazard. Learn more about how to safely introduce peanuts from the NIAID Guidelines here.

5. Diversify your baby’s meals after six months

In addition to allergenic foods, it is strongly recommended to introduce a variety of foods across all food groups to help with your baby’s growth and development.

Reviewed by the Ovia Health Clinical Team

Content provided by Ready, Set, Food!. Ready, Set, Food! is a complete guided system that gently introduces your baby to the top 9 most common childhood food allergens, including peanut, egg, and milk. 

Getting toddlers to drink water can be a bit of a challenge. Some prefer only milk, while others won’t hear of any drink that isn’t juice. While there is no harm in keeping other beverages in the rotation (within healthy limits), it’s important to make sure that no other drink is getting in the way of their H20 intake.

Why is water so important?

The human body relies on water to function. Not getting enough water can lead to changes in mood, dehydration, and decreased activity.

How will I know if my toddler is dehydrated?

• Physical appearance: A toddler who is dehydrated will begin to show physical symptoms, including sunken eyes, or a dry mouth. Over time, the skin may become flaky. If a toddler is not looking nourished, it may be a sign that they needs more water.
• Changes in activity: A hydrated tot is active and physical. A toddler who becomes sluggish or fussy, but who doesn’t seem to be ill, may need a little extra hydration.
• Output: Your toddler should be urinating often and without trouble. If urine output decreases, or if you notice the color is a dark yellow rather than clear, it’s time to increase water intake. Similarly, dehydration can lead to constipation, so decreased bowel movements are another sign of a need for more water.

Tips for increasing water intake

On average, toddlers need somewhere around five cups of water each day. In order to meet that goal, be sure water is always on-hand and accessible to your toddler. If you struggle with getting them to drink plain water, you can try adding a small splash of fruit juice to give it a bit of flavor, or even entice them with some ice in the sippy cup. Milk counts toward their fluid intake, too, but may get in the way of their appetite. Stick with straight H20 when possible, and remember, fruits and vegetables are loaded with water, too. Happy hydrating!

Source

• Mary Mullen. “Water: How Much Do Kids Need?” eat right. Academy of Nutrition and Dietetics, May 2 2017. Retrieved September 14 2017. http://www.eatright.org/resource/fitness/sports-and-performance/hydrate-right/water-go-with-the-flow.
• Patricia Solo-Josephson. “Dehydration.” KidsHealth. The Nemours Foundation, June 2017. Retrieved September 14 2017. 

Toddlers hate to be predictable – one minute they’re playing quietly on the living room floor, and the next they’re trying to climb the stairs from the outside of the banister. One night bathtime is the best kind of adventure, but two days later the idea of even getting their hair wet has them shrieking. And one day, something is their very favorite food ever, but the next, it’s too yucky to even have on their plate.

This unpredictability is part of what makes toddlers so much fun, but it’s also a source of stress for many parents and families, especially when it comes to mealtime. Between picky-eating habits like avoiding vegetables, meals where they barely seem to pick at what’s on their plate, and the impossibility of keeping track of what they like, it’s easy to start to get stressed that they’re not getting the nutrition that they need. But how much food do toddlers need?

Toddler daily nutrition

Before looking at the amounts that toddlers Baby’s age should be eating in a day, it’s important to remember that these are rough guidelines, and that toddler nutrition works best in averages – a toddler may not eat much, or eat much of one kind of food on one day, but they’ll generally balance it out over the course of a few days. If you’re especially concerned about whether they is getting a balanced diet, or enough to eat, keeping a food diary for a week or two may clarify whether they is actually missing out on some nutrients, or if they’s just being a toddler about getting them.

Generally, if a toddler is growing at a steady rate that their pediatrician isn’t concerned about, and they’s at a healthy weight, there’s no reason to worry too much about their food intake. Keeping up on well-child visits is one of the best ways pediatricians and family doctors have to keep an eye on their smallest patients, to make sure they’re growing at healthy rates.

Depending on their size and activity levels, toddlers Baby’s age should be getting about 1,000 to 1,400 calories in a day, and those calories should, generally, and on average, be spread out between these amounts of different food groups:

• Grains: At two years old, toddlers should be getting around three ounces of grains in a day, and at three years old, they should be getting roughly somewhere between four and five ounces of grains in a day. About half of these should be whole grains, including whole wheat bread, brown rice, oatmeal, or even popcorn.
• Vegetables: At two, toddlers should get around a cup of vegetables in a day, and by three, toddlers should be eating about one and a half cups.
• Fruit: At two years old, toddlers should be eating one cup of fruit a day, but by the age of three they can have anywhere between one and one and a half cups.
• Milk: Two-year-olds and three-year-olds both should be drinking about two cups of milk a day. Milk is an important source of both calcium and vitamin D, but it’s also important for toddlers not to get too much milk, since too much milk can start to get in the way of toddlers feelings of hunger, and especially with hunger for iron-rich foods. This is especially important, since after 12 months old, toddlers are more at risk for iron-deficiency anemia.
• Meat and beans: For protein sources like these, toddlers two years old should be eating somewhere around two ounces a day, and three-year-olds should be eating three to four ounces.

“But they used to eat so much more!”

The toddler years can come as a surprise because, in the first year, babies grow so fast that they end up needing to eat large amounts in order to keep up. Babies also tend to be less opinionated about what they put in their mouths, while toddlers love having opinions more than anything, and if their opinion is “no,” so much the better. Slowed growth and greater pickiness mean that toddlers are naturally going to eat a lot less than they did in the first year, even though they move around a lot more.

Promoting healthy eating habits

It’s tempting for parents to urge toddlers to eat more, especially on days when they only graze lightly, but it’s perfectly normal and healthy for toddlers to have unpredictable and uneven appetites, and letting them decide when they stop and start eating teaches them to trust their own appetites and hunger cues. One of the best ways to promote healthy eating habits as your toddler grows is to avoid food-bribes – either using treat food as a bribe, or bribing your child to eat more. The first kind of food-bribe sets up a pattern of comfort-eating, or eating as a reward, instead of eating out of hunger, and the second kind encourages children to ignore their bodies’ hunger cues.

Learn more about bottle feeding

Sources

• Mary L. Gavin. “Nutrition Guide for Toddlers.” Kids Health. The Nemours Foundation, November 2014. Retrieved September 6 2017. http://kidshealth.org/en/parents/toddler-food.html#.
• “Feeding & Nutrition Tips: Your Two-Year-Old.” Healthy Children. American Academy of Pediatrics, March 16 2017. Retrieved September 6 2017. https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Feeding-and-Nutrition-Your-Two-Year-Old.aspx.
• Feeding & Nutrition Tips: Your Three-Year-Old.” Healthy Children. American Academy of Pediatrics, December 29 2016. Retrieved September 6 2017. https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Feeding-and-Nutrition-Your-Three-Year-Old.aspx.
• “Sample Menu for a Two-Year-Old.” Healthy Children. American Academy of Pediatrics, December 21 2015. Retrieved September 6 2017. https://www.healthychildren.org/English/ages-stages/toddler/nutrition/Pages/Sample-One-Day-Menu-for-a-Two-Year-Old.aspx. 

By now, Baby is probably drinking water and other (hopefully sugar-free) beverages from their sippy cup. Armed with a handful of spaghetti in one hand and a sippy cup in the other, they is probably dominating meals left and right. But just as solids and more complex foods were slowly introduced a year ago, if Baby is still using a sippy cup regularly, the next step is to transition from sippy cup to glass.

Drawbacks to extended sippy cup use

It is not always well-known, but many doctors recommend only using a traditional sippy cup for a few months while Baby is transitioning from bottle to cup. Cups with lids or spouts should be used sparingly as there is evidence that these kinds of cups can contribute to tooth decay, or can have a negative effect on speech development. Sippy cups that use straws are generally seen as a safer alternative.

The sippy cup should also not be used as a comfort object like a pacifier. If you find that Baby is using the sippy cup to soothe themselves, it may be helpful in the long run to try to encourage an attachment to a different object. Soothing with a sippy cup, no matter what type of cup, will speed up tooth decay and promote the idea of comfort-feeding, which has been linked to unhealthy eating patterns.

In addition, sippy cups also account for many trips to the ER for children around this age, as toddlers often run too quickly while drinking from sippy cups, which can lead to falls and injuries. Open cups are less likely to be used as comfort objects, or run around with, and so don’t cause the same kind of injuries.

Making the switch

The American Academy of Pediatrics recommends that toddlers begin using regular cups between 12 and 15 months of age, but it’s fairly common for a toddler to take a little longer than that to really get the hang of using a glass. If you and Baby haven’t gotten started yet, there’s no need to worry, just slowly start introducing regular cups whenever possible. If you’ve already started letting them take sips from your cup, or they has a smaller cup that  they uses sometimes with your help, then you’re on the right track.

According to the AAP, children are developmentally ready to give up sippy cups by 2 to 3 years of age. When you’re ready to start to make the switch, make sure you choose a cup that has a wide base to cut down on spilling. You’ll want to keep the sippy cup around during these few weeks of training so the access to water is always there and they stays hydrated. Keep the cup out of reach at mealtime until they learns not to tip it over. Help pass it when it’s needed between bites and stay patient.

Before you know it, Baby will be rocking the eating-and-drinking routine without much adult help like a champ.

Sources

• “Discontinuing the Bottle.” Healthy Children. American Academy of Pediatrics, November 21 2015. Retrieved August 24 2017. https://www.healthychildren.org/English/ages-stages/baby/feeding-nutrition/Pages/Discontinuing-the-Bottle.aspx.
• “Sippy Cup.” MyChildrensTeeth.org. American Academy of Pediatric Dentistry. Retrieved August 24 2017. http://www.mychildrensteeth.org/education/sippycup/.

Mealtime with Baby is always an adventure. Not only does they keep you guessing about what they will end up putting into their mouth, but it’s also a mystery how it will get there.

When Baby was a younger toddler, it was cute when they used their hands as utensils. Maybe it’s still pretty cute, but as Baby gets older, and they is more able to using silverware to eat, you might start hoping they will start to use that ability a bit more. While they has likely perfected using a spoon, convincing them to eat with a fork can be a bit more of a challenge.

Here are some tips for encouraging Baby to use their hands for holding silverware – not just for picking up food directly.

• Set a place at the table: For some families, sitting down to eat together isn’t always in the cards. However, if you eat beside Baby when you can, they’ll have the chance to watch you using your silverware, and maybe that will make them try using theirs, too.
• Model how it’s done: You’re no stranger to eating with a fork, but when you’re dining with Baby, let’s pretend you are. Use slow, exaggerated motions so they can have a good look at how you hold your silverware and bring the food to your mouth. You may also use your hands to guide their utensils as they eats.
• Start with the right foods: Certain foods (here’s looking at you, peas) can be difficult to keep on your fork. When Baby is still learning, stick with foods that are easy to keep on a fork once they’ve been pierced, like meat or cheese. This will give them the chance to practice without getting frustrated.
• Choose silverware wisely: Toddler silverware should allow for a wide grip, and should easily pierce pieces of food. For Baby’s tableware, look for forks with metal prongs as opposed to plastic, which will let them more effectively pick up the food on their plate.
• Be a cheerleader: With foods that are harder to eat, like noodles, it’s normal for Baby to get frustrated, and to gravitate toward using their hands. After all, it’s quicker, and the end result is the same. When they does try to use silverware, be sure to provide lots of support to encourage them to keep trying. Practice makes perfect, even if it does take a bit of extra time!

Learning to use silverware is an art, not an exact science, but it’s one that most toddlers master before too long. Now isn’t the time to worry too much about table manners – Baby is learning the skills they’ll need for when it’s time for those manners, but they isn’t quite there yet.

At this age, it would be a little much to expect Baby to be a perfect utensil-user. But that just opens up more possibilities for you and Baby to have some fun while they gets the hang of this whole adult-eating-meals thing. Here are some things to consider as Baby learns the ins and outs of using utensils to eat their food.

Don’t start with great-grandma’s silverware

Baby is a little too young to use – let alone appreciate – your family heirloom soup spoons, so it may be best to avoid using these while they is this young.

Do buy child-friendly silverware

Ideally, you’ll give Baby smaller, child-sized utensils that have a wide, non-slip handle. There are lots of child utensils that have colorful or fun handles, some of which even come in the shape of common toys. If you can, try to buy some suction bowls to help decrease the number of messes you’ll no doubt have in the kitchen.

Don’t always act like an adult

While Baby is this age, utensils don’t have to be all about consuming food. Yes, that’s the ultimate end goal, but letting Baby play around and practice handling and using different utensils is important, as well.

Do channel your inner toddler

Let Baby watch you move food around or from bowl to bowl with a spoon or fork. Bring a doll or toy to Baby‘s place and pretend to feed it, or let Baby try to feed it some food using a utensil. If you’re feeling brave, play “toddler” with Baby. Change into some mess-friendly clothes and pretend to be the baby while Baby tries to feed you with a utensil.

Don’t limit practice to the dinner table

To use utensils, you need skills. To develop skills, you need to practice. Why limit Baby to only practicing with utensils at the table?

Do give Baby opportunities away from the table

Baby needs time to develop the coordination and physical strength that they needs to use utensils. This could be anything from scooping water in the bathtub with measuring cups or plastic serving spoons, to practicing with play-dough.

Don’t be afraid to give Baby some free reign

Sometimes Baby will want you to do the feeding, but other times, Baby will make it clear that they wants to try things out on their own. If you’re getting a ‘lay off’ vibe from Baby, it can’t hurt to give them some space.

Do let Baby do their own thing from time-to-time

…Even if you see a mess coming or you’re pretty sure the food won’t make it to Baby‘s mouth.

Most toddlers are messy eaters up until they’re two and a half to three years old, and even at that age, they might still be a little clumsy. So don’t worry too much about how close Baby is to perfecting their craft. Just make sure you’re providing them with ample guidance and support so that they sees how to use the utensils and gets a regular opportunity to practice.