Toddlers are starting to explore their world, communicate, and gain control over certain aspects of their lives, including what they eat. While they may not decide what’s for dinner, parents can help foster a healthy relationship with food by giving toddlers some freedom in choosing what and how much to eat. Parents play a crucial role in providing the kinds of foods toddlers need. By offering a variety of healthy options and letting the child decide which to eat (or whether to eat at all), parents can encourage healthy eating habits.
Picky Eating is Common
Most toddlers express their independence through eating — or refusing to eat — which is why picky eating is so common. If your child wants the same food every day, like macaroni and cheese, you may feel pressured to give in. However, serving the same thing repeatedly may prevent them from trying new foods. It’s important to offer a variety, including favorites and new foods. Over time, toddlers usually become more open to trying different things.
If your toddler doesn’t like a food, like green beans, don’t give up! Toddlers may need to be exposed to new tastes and textures multiple times before accepting them. Serve small portions and encourage them to try a bite without forcing or nagging.
Set a good example by eating healthy foods yourself. Kids are more likely to try new foods if they see you enjoying them.
Don’t Bargain for Bites
While it’s tempting to bargain or bribe your child to eat (“If you eat three bites of spinach, you get dessert”), these tactics don’t encourage long-term healthy eating. Over time, kids may begin to see treats as more valuable than nutritious foods. Instead, maintain a positive mealtime atmosphere, serve appropriate portions, and allow your child to decide what to eat.
Let Kids Feed Themselves
Encourage your toddler to start feeding themselves with fingers around 9 months and using utensils by 15–18 months. While this can be messy, it helps toddlers gain control over eating and recognize hunger and fullness cues.
Watch for signs your child is full, such as playing with food or dropping it. Resist the urge to push more food on them, as this can interfere with their ability to self-regulate how much they eat.
Set Mealtime Routines
Toddlers may eat up to six times a day, including three meals and 2–3 snacks. A regular eating schedule helps kids manage hunger and understand when to expect food. If your toddler skips a meal, simply offer food again at the next scheduled time.
It’s important to avoid giving snacks or drinks like milk or juice too close to mealtime, as this can reduce their appetite for the meal.
Avoid Junk Food
Toddlers need nutrient-dense foods to support their growth, so it’s best to avoid junk food like candy or chips. These foods can displace healthier options and lead to poor eating habits. Since toddlers can’t go out and buy these treats themselves, keep them out of the house and offer healthy alternatives instead.
If your toddler asks for candy, respond with “We don’t have any,” and then offer two healthy snack choices. Giving them control over which healthy option to choose still helps them feel empowered.
By fostering healthy eating habits early on, parents set the stage for a lifetime of good nutrition.