balanced meals for little kids

Even though they’re no longer babies, little ones aged 18+ months are still growing fast – and with small tummies, they can fill up quickly. That’s why varied, nutritious regular meals + healthy snacks really matter. Getting the balance right can feel a bit overwhelming, so our Infant Nutritionist Claire has pulled together some handy tips to make planning mealtimes for 18‑month‑olds and up that little bit easier.

Including all the food groups

The British Nutrition Foundation has a handy guide to show you how to balance your toddler’s meals each day. Check out our version of their daily plate to see how many portions of each food group to include in your little kids’ diet each day.

Try to include the following food groups, each day, including lots of different types of food within each group. The more variety you offer, the wider the range of nutrients your little kid will eat.

5 portions of CARBOHYDRATE food e.g. bread (wholemeal is ideal; try lots of different types like pitta, flatbread, chapati or toasted wholemeal sliced bread), rice, pasta, quinoa, cous cous, oats and other grains.

5 portions of FRUIT AND VEGETABLES in a rainbow of colours. If you’re toddler isn’t keen on veg, try different ways of preparing them, e.g. roasting, stir frying or mixed into sauces and one pot dishes. Remember, if they’re not keen on the first try, keep going!

3 portions of DAIRY foods, either made from milk or milk alternatives. Examples include milk or milk alternative drinks, cheese and yoghurt. Go for versions with no added sugar and ideally milk alternatives should be fortified with vitamins and minerals.

2 portions of PROTEIN foods (or 3 for vegetarian toddlers) such as meat, fish, pulses like lentils and beans, eggs, tofu or meat alternatives.

This means serving a carbohydrate food at each meal and snack along with 1-2 serves of fruit and veg at each meal, depending on whether fruit and veg are also given as snacks. Dairy foods can be part of drinks, snacks or meals and protein foods can be served at 2-3 meals a day.