# data[].attributes.body
- 1 slice of toasted wheat bread with 1 tablespoon of peanut butter and banana (half) slices
- Spinach and blueberry smoothie with that's milk based (4 oz of unsweetened almond milk) and a hint of orange juice (0.25 cup)

1 serving of grains, 1/2 serving of protein, 2 servings of fruit, 1 serving of dairy, 1 serving of fat, and 1 serving of vegetables

Calories: 310

# data[].attributes.body
- 1 cup of  baby carrots
- 1 yogurt pouch of Stonyfield Organic Whole Milk (vanilla)
- 1 cup of raspberries
- 1 cup (8 ounces) of water

1 serving of vegetables, 1 serving of fruit, and 1 serving of dairy

Calories: 213

# data[].attributes.body
- 1/2 cup of cooked macaroni pasta
- 2 cut up ground beef meatballs
- 4 florets of broccoli
- 1 cup (8 ounces) of water

1 serving of grains, 1 serving of protein, 1 serving of fat, and 1 serving of vegetables

Calories: 235

# data[].attributes.body
- 2 slices of mild cheddar cheese (slice into squares)
- 3 Original Triscuit Crackers
- 1 cup (8 ounces) of water

1 serving of dairy, 1 serving of grains,  and 1 serving of fat

Calories: 280

# data[].attributes.body
- 5 tablespoons of jasmine white rice
- 1 small grilled boneless pork chop (4 oz)
- 1/2 cup of sliced cucumber with skin
- 1 cup (8 ounces) of water

1 serving of grains, 1 serving of protein, 1 serving of fat, and 1 serving of vegetables.

Calories: 282

# data[].attributes.body
Meals: 5
Calories: 1,320
Food Groups:
Grains- 4 servings
Vegetables- 4 servings
Fruit- 3 servings
Dairy- 3 servings
Protein- 2 servings
Fat- 4 servings

# data[].attributes.body
- 1 bowl of Cheerios (30 g)
- 1/2 cup of low-fat 1% milk into cereal
- 1 cup (5 ounces) of low-fat 1% milk

1 serving of grains and 1 serving of dairy

Calories: 228

# data[].attributes.body
- 1/2 medium sized apple
- 1/2 Jif to-go peanut butter spread
- 1 cup (8 ounces) of water

1 serving of fruit, 1 serving of fat, and 1 serving of protein

Calories: 172

# data[].attributes.body
- 1 serving of creamy pasta salad with broccoli and raisins
- 1 cup of raspberries
- 1 cup (8 ounces) of water

1 serving of vegetables, 1 serving of fruit, 1 serving of fat, and 1 serving of grains

Calories: 379

# data[].attributes.body
- 2 hard-boiled eggs
- 1/2 serving  (0.5 oz) of MySuperCookies Honey Heroes
-1 cup (5 ounces) of low-fat (1%) milk

1 serving of protein, 1 serving of dairy, 1 serving of fat, and 1 serving of grains

Calories: 295

# data[].attributes.body
- 1 cheese quesadilla with spinach inside
- 2 tablespoons of canned corn
- 1 cup (8 ounces) of water

1 serving of dairy,  2 servings of vegetables, 1 serving of grains, and 1 serving of fat

Calories: 306

# data[].attributes.body
Meals: 5
Calories: 1,380
Food Groups:
Grains- 4 servings
Vegetables- 3 servings
Fruit- 2 servings
Dairy- 3 servings
Protein- 2 servings
Fat- 4 servings

# data[].attributes.body
- 2 turkey sausage
- 1 clementine
- Cheerios (15 g)
- 1 cup (5 ounces) of low-fat 1% milk

1 serving of protein, 1 serving of fruit, 1 serving of grains, 1 serving of fat, and 1 serving of dairy

Calories: 349

# data[].attributes.body
- 8 small sliced sticks of celery
- 3 Triscuit Crackers
-1/2 Jif to-go peanut butter spread
- 1 cup (8 ounces) of water

1 serving of vegetables, 1 serving of fat, 1 serving of grains, and 1 serving of protein

Calories: 209

# data[].attributes.body
- 1 turkey and salami sandwich on a stick with whole wheat bread and cheddar cheese
- 6 grape tomatoes
- 1 cup (8 ounces) of water

1 serving of grains, 1 serving of fat, 1 serving of protein, 1 serving of vegetables, and 1 serving of dairy

Calories: 205

# data[].attributes.body
- 1 medium banana
- 1 yogurt pouch of Stonyfield Organic Whole Milk (vanilla)
- 1 cup (8 ounces) of water

1 serving of fruit and 1 serving of dairy

Calories: 205

# data[].attributes.body
- 1 rotisserie chicken (cut into small pieces)  taco with a flour tortilla
- 1 cut up slice of cheddar cheese
- 2 tablespoons of green beans
- 1 cup (8 ounces) of water

1 serving of grains, 1 serving of protein, 1 serving of dairy, 1 serving of vegetables, and 1 serving of fat

Calories: 241

# data[].attributes.body
Meals: 5
Calories: 1,209
Food Groups:
Grains- 4 servings
Vegetables- 3 servings
Fruit- 2 servings
Dairy- 4 servings
Protein- 4 servings
Fat- 4 servings

# data[].attributes.body
- 2 banana oat pancakes
- 6 small strawberries
- 1 cup (5 ounces) low-fat 1% milk

1 serving of grains, 1 serving of fruit, 1 serving of fat, 1 serving of vegetables, and 1 serving of dairy

Calories: 261

# data[].attributes.body
- 1/2 serving (15 g) of Quaker Popped Rice Crisp Snack (apple cinnamon)
- 1 clementine
- 1 cup (8 ounces) of water

1 serving of grains and 1 serving of fruit

Calories: 95

# data[].attributes.body
- 1 serving (1 cup) of mac and cheese
- 2 slices of turkey bacon
- 4 florets of broccoli
- 1 cup (8 ounces) of water

1 serving of fat, 1 serving of grains, 1 serving of dairy, 1 serving of protein, and 1 serving of vegetables

Calories: 529

# data[].attributes.body
- 4 cherry tomatoes
- 3 Triscuit Crackers
- 1 slice of deli turkey
- 1 cup (8 ounces) of water

1 serving of vegetables, 1 serving of grains, and 1 serving of protein

Calories: 122

# data[].attributes.body
- 1 slice of Hawaiian pizza whole grain flatbread (pineapple and Applegate ham)
- 2 tablespoons of peas
- 1 cup (5 ounces) of low-fat 1% milk

1 serving of grains, 1 serving of fruit, 1.5 servings of dairy, 1 serving of protein, 1 serving of vegetables, and 1 serving of fat

Calories: 337

# data[].attributes.body
Meals: 5
Calories: 1,344
Food Groups:
Grains- 5 servings
Vegetables- 3 servings
Fruit- 3 servings
Dairy- 3 servings
Protein- 3 servings
Fat- 3 servings

# data[].attributes.body
- 2 eggs for scrambled eggs
- 4 cherry tomatoes
- 1 cup (5 ounces) of low-fat 1% milk

1 serving of protein, 1 serving of vegetables, 1 serving of fat, and 1 serving of dairy

Calories: 288

# data[].attributes.body
- 3 Triscuit Crackers
- 1 slice of cheddar cheese (cut into smaller pieces)
- 1 cup of blueberries
- 1 cup (8 ounces) of water

1 serving of grains, 1 serving of dairy, 1 serving of fat, and 1 serving of fruit

Calories: 258

# data[].attributes.body
- 1 roasted broccoli grilled cheese on whole grain bread (cooked in olive oil)
- 1 clementine
- 1 cup (8 ounces) of water

1 serving of grains, 1 serving of vegetables, 1 serving of dairy, 1 serving of fat, and 1 serving of fruit

Calories: 340

# data[].attributes.body
- 1/2 tuna whole wheat wrap with spinach and celery
- 1 cup (8 ounces) of water

1 serving of protein, 1 serving of grains, and 1 serving of vegetables

Calories: 50

# data[].attributes.body
- 1 serving (2 tablespoons) of bow tie pasta with peas, chicken, and olive oil
- 2 tablespoons of corn with melted cheese
- 1 cup (8 ounces) of water

1 serving of grains, 1 serving of dairy, 1 serving of protein, 2 servings of vegetables, and 1 serving of fat

Calories: 353

# data[].attributes.body
Meals: 5
Calories: 1,289
Food Groups:
Grains- 4 servings
Vegetables- 5 servings
Fruit- 2 servings
Dairy- 4 servings
Protein- 3 servings
Fat- 4 servings

# data[].attributes.body
- 1 Stonyfield Organic YoBaby Whole Milk Yogurt (plain)
- 1 cup of blueberries
- 1 cup (5 ounces) of low-fat 1% milk

2 servings of dairy, 1 serving of fruit, and 1 serving of protein

Calories: 334

# data[].attributes.body
- 1 mango coconut sweet potato smoothie with coconut milk and avocados
- 1/2 of Nature's Bakery Stone Ground Whole Wheat Fig Bar (blueberry)

1 serving of dairy, 1 serving of vegetables, 1 serving of grains, 1 serving of protein, 1 serving of fat and 1 serving of fruit

Calories: 300

# data[].attributes.body
- 1/2 serving of avocado and black bean pasta salad
- 1 clementine
- 1 cup (8 ounce) of water

1 serving of grains, 1 serving of vegetables, 1 serving of fat, 1 serving of protein, and 1 serving of fruit

Calories: 391

# data[].attributes.body
- 3 Triscuit Crackers
- 1 cup (5 ounces) of low-fat 1% milk

1 serving of grains and 1 serving of dairy

Calories: 139

# data[].attributes.body
- 1/2 serving of veggie fried rice
- 1 slice of pineapple
- 1 cup (8 ounces) of water

1 serving of vegetables, 1 serving of fruit, 1 serving of grains, and 1 serving of fat

Calories: 177

# data[].attributes.body
Meals: 5
Calories: 1,341
Food Groups:
Grains- 4 servings
Vegetables- 3 servings
Fruit- 4 servings
Dairy- 4 servings
Protein- 3 servings
Fat- 4 servings

# data[].attributes.body
- 1 mini whole wheat bagel (cut into small pieces) with cream cheese
- 1 plum (cut into pieces)
- 1 cup (5 ounces) of milk

1 serving of grains, 1 serving of fruit, 2 servings of dairy, and 1 serving of fat

Calories: 287

# data[].attributes.body
- 8 small cut celery sticks
- 2 tablespoons of hummus
- 3 Triscuit Crackers
- 1 cup (8 ounces) of water

1 serving of vegetables and 1 serving of grains

Calories: 137

# data[].attributes.body
- 1/2 serving of brown butter sausage pasta
- 1 cup of raspberries
- 1 cup (8 ounce) of water

1 serving of grains, 1 serving of protein, 1 serving of vegetables, 1 serving of fruit, and 1 serving of fat

Calories:  268

# data[].attributes.body
- 1 yogurt pouch of Stonyfield Organic Whole Milk (vanilla)
- 1 serving (30 g) of Cheerios
- 1 cup (8 ounces) of water

1 serving of dairy and 1 serving of grains

Calories: 211

# data[].attributes.body
- 2 crispy baked chicken tenders
- 4 florets of broccoli
- 1 cup (8 ounces) of water

1 serving of protein, 1 servings of fat, and 1 serving of vegetables

Calories: 404

# data[].attributes.body
Meals: 5
Calories: 1,307
Food Groups:
Grains- 4 servings
Vegetables- 3 servings
Fruit- 2 servings
Dairy- 3 servings
Protein- 2 servings
Fat- 3 servings

# data[].attributes.attachment_link.readable_text
Brown Butter Sausage Penne Pasta is an easy 15 minute weeknight dinner recipe made with spicy Italian sausage, peas, sage and Parmesan cheese for amazing flavors in one simple meal.
Brown Butter Sausage Penne Pasta

This super easy, savory sausage dinner is ready in just 15 minutes for a quick dinner on the table that will impress. With a hint of spice and a dash of sage, this delicious pasta dish is sure to be a family favorite in no time. It's one of my favorite recipes I have enjoyed from the Plated meal delivery kit.

This Brown Butter Sausage Penne is the perfect dish to serve up a busy family on a weeknight or any night! It can get pretty hectic with a couple of small kids to chase after, and quick dinners are a must some days. I've made 10 Minute Beef and Broccolini Bowls and a One Pot Cheesy Ham and Rice Skillet that were both great, and this sausage penne pasta is definitely going to join the rotation!

It has a rich, slightly spicy flavor, with a pop of bright green peas. It's pure comfort food that's faster to make than stopping for fast food. What more could you want?

Brown Butter Pasta Sauce

Brown butter pasta sauce is an incredibly simple way of making a classic sauce. It's traditionally used on fish, but it's also great on vegetable and pasta. Sometimes called beurre noisette (doesn't that sound fancy?), it's butter that has been cooked down to remove excess water and until the milk solids of the butter turn to a beautiful caramel brown color.

The cooking process changes and enhances the flavor, so you are really getting a big bold flavor for just a few minutes of cooking! This traditional sauce has a slightly nutty flavor that has been compared to hazelnuts. It adds a richness to the food you serve it with that makes everything taste better.

How To Make Brown Butter Pasta Sauce

Making browned butter is simple once you know how. There's only one required ingredient: butter! Follow these easy steps to get a great brown butter you can use in this sausage penne, and with lots of other recipes too!

1. Cut unsalted butter into slices so they cook more evenly in your pan.

2. Choose a light colored pan so you can watch the color change carefully.

3. Heat the butter on high for 4-5 minutes until it's light brown.

4. Stir constantly to prevent burning, paying special attention to the bottom. The milk solids can sink to the bottom of the pan and burn more easily. If the milk solids get burned, the butter flavor will be bitter.

5. Remove from heat as soon as the butter is light brown. It will continue to cook in the pan, so removing from the heat source quickly will help prevent burning.

6. HINT: Don't be silly like I once was and remove the brown bits at the bottom of the sauce. That is where all the amazing flavor is at!

Italian Sausage vs. Pork Sausage: What's the Difference?

There are lots of different kinds of sausage. They're all good in their own way, but they are definitely different! Italian sausage is usually made from pork, and comes in mild and spicy varieties. They both feature fennel, and sometimes basil or garlic. Spicy Italian sausage has hot red pepper flakes as well.

Pork sausage is a more general term that can include other kinds of sausage. Typically, anything labeled "pork sausage" will be less seasoned than Italian sausage.

Can You Substitute Pork Sausage for Italian Sausage?

You can definitely substitute plain pork sausage for Italian sausage, but some of the flavor is going to be sacrificed. Adding Italian-inspired seasonings like basil, fennel, garlic powder, oregano, marjoram, or red pepper flakes will spice up plain sausage.

You will want to season the pork sausage as you begin cooking it, using a spatula to break it apart. Let it cook slowly as long as possible with the spices mixed in. When using dried herbs or spices, the longer they are cooked, the more flavor they'll lend to your dish. (Fresh herbs are the opposite-add them last for the biggest punch of flavor).

Perfect Penne

Penne pasta is the perfect choice for so many dishes! I love it because the shape makes plenty of surface area for sauce to stick to. Pasta is one of the first things a lot of people learn how to make because it's easy and versatile. With a few simple tips you can make your pasta even better!

Salt your pasta water after it boils to enhance the flavor of the pasta

Avoid adding oil to your pasta-it will prevent the sauce from sinking in!

Stir occasionally to prevent the pasta from sticking to the sides or bottom of the pot.

Penne pasta is cooked al dente (literally "to the teeth") which means it's still a little firm. If it's floppy, limp, or gummy it's overcooked.

Brown Butter Sausage Penne Pasta

# data[].attributes.attachment_link.description
Brown Butter Sausage Penne Pasta is an easy 15 minute weeknight dinner recipe made with spicy Italian sausage, peas, sage and Parmesan cheese for amazing flavors in one simple meal. This super easy, savory sausage dinner is ready in just 15 minutes for a quick dinner on the table that will impress.

# data[].attributes.headline
Creamy Pasta Salad with Broccoli and Raisins

# data[].attributes.subject
Creamy Pasta Salad with Broccoli and Raisins

# data[].attributes.attachment_link.readable_text
When it comes to our kids' lunch boxes, carrot sticks are a toss-up. But one thing's certain: They'll gobble up this meal-prep creamy pasta salad with broccoli and raisins from Lisa Leake's . Plus, it lasts for up to five days in the fridge and costs just $1.50 a serving.
RELATED: Meal-Prep Creamy Kale Caesar Salad

# data[].attributes.attachment_link.title
Meal-Prep Creamy Pasta Salad with Broccoli and Raisins

# data[].attributes.attachment_link.description
When it comes to our kids' lunch boxes, carrot sticks are a toss-up. But one thing's certain: They'll gobble up this meal-prep creamy pasta salad with broccoli and raisins from Lisa Leake's . Plus, it lasts for up to five days in the fridge and costs just $1.50 a serving.

# data[].attributes.attachment_link.readable_text
Healthy eating is about having a varied, balanced diet and enjoying lots of different foods. The food pyramid will help you choose a healthy and varied diet for your child.

Children can decide how much food they need, so don't make them eat until their plates are empty.

The Toddler Food Pyramid:

Sparingly; Others

2: Meat, Fish and Alternatives.

3: Milk, Cheese, and Yoghurt.

2-4: Fruit and Vegetables.

4: Cereals, Bread and Potatoes.
Food groups
The following are suggested servings from each of the Food Pyramid shelves. Offer the recommended serving from each Food Pyramid shelf every day.

Recommended servings per day: 1-3 years: 4 servings 3-5 years: 4-6+ servings 1 Serving = any of the following

1 slice of bread or a small bread roll

1 small bowl of cereal (eg 30g variety size pack)

2 cream crackers

1 medium potato

3 dessert spoons of boiled rice or pasta

Active children may need more servings from this food group to give them enough energy.
Remember - children's appetites can vary, offer younger children smaller portion sizes more often.
Recommended servings per day: 1-3 years: 2-4 servings 3-4 years: 4 or more servings 5 years and over: 5 servings 1 Serving = any of the following

1 medium sized fresh fruit for example

Small glass of unsweetened pure fruit juice - dilute with plenty of water

Small bowl of tinned fruit in natural juice, small bowl of chopped fruit, fresh fruit salad

3 dessert-spoons of stewed fruit

2 tablespoons of vegetables or 3 dessert-spoons of salad

Bowl of home-made vegetable soup

Recommended servings per day: 1-3 years: 3 servings 3-5 years: 3 servings 1 Serving = any of the following

1 glass of full fat milk (1/3 pint of milk)

1 carton of yoghurt

Matchbox sized piece of cheese (1oz)

2 cheese slices

Small bowl of milk pudding

2 fromage frais

Low fat milk is not suitable as the main drink for children under 2 years of age. You can gradually introduce it after 2 years of age provided your child is a good eater and has a varied diet. Skimmed milk is not suitable for children under 5 years. Recommended servings per day: 1-3 years: 2 small servings 3-5 years: 2 servings 1 Serving = any of the following

Small pork or lamb chop

2 slices roast or boiled meat

2 slices of chicken or turkey

Medium fillet of fish

2 eggs

6 tablespoons of baked beans, peas, lentils

Foods such as sweets, chocolate, biscuits, cakes, fizzy drinks and savoury snacks, like crisps, are on the top shelf of the Food Pyramid.
These foods should not be a part of your child's daily diet. Filling up on foods from this shelf spoils your child's appetite for more nutritious food.

Sugary food and drinks are not good for your child's teeth.

Fresh fruit such as pears, satsumas, bananas, kiwi fruit

Cheese cubes, slices

Crackers or rice cakes and cheese

Bread- toast, rolls, baps, pitta bread

Fruit brack, malt loaf, banana bread

Scones- plain, fruit or wholemeal

Small sandwiches

Yoghurt

Fromage frais

Homemade milkshake using yoghurt and fruit

Unsweetened breakfast cereal with milk (don't add sugar)

Homemade soup

Vegetable slices, sticks or wedges

Milk
Don't give whole nuts and popcorn until your child is at least 5 years old - because of the danger of choking.

# data[].attributes.attachment_link.description
Healthy eating is about having a varied, balanced diet and enjoying lots of different foods. The food pyramid will help you choose a healthy and varied diet for your child. Children can decide how much food they need, so don't make them eat until their plates are empty.

# data[].attributes.attachment_link.readable_text
The amount of food that young children eat varies from day to day and meal to meal.

Use our portion size ranges as a guide on how much to offer your 1-4 year olds, then allow children to eat to their appetite.

Taller or more active children will eat larger portions than shorter or less active children.

Use our portion size ranges to find out how much is too much.

Find out more >

Use our toddler food tracker to check that your 1-4 year olds are getting a good balance of foods and activity

Find out more >

Portion Sizes Table

Food Group 1: Bread, cereals, potatoes & other starchy foods

Offer a serving from within these portion size ranges at each meal and some snacks.

Foods marked with an asterisk * should be limited to mealtimes and no more than one snack per day because of their sugar content.
View full food list >>

View All Breads Breakfast Cereals Pasta and Rice Potatoes

Food Group 2: Fruit and Vegetables

Offer at least 1 - 2 servings at each meal and also offer them with some snacks
These are low energy, high nutrient foods - allow toddlers to eat larger portions if they wish to.

Foods marked with an asterisk * should be limited to mealtimes and no more than one snack per day because of their sugar content.
View full food list >>

View All Fruits Vegetables

Food Group 3: Milk, cheese and yogurt

Offer a serving from within these portion size ranges about 3 times each day. An excess of these foods can reduce the appetite for iron-containing foods from the other food groups so limit serving sizes to those indicated.

Milk should be given in a cup, mug or glass - not a bottle. Semi skimmed milk can be used from two years of age and skimmed milk from five years of age for children who eat a wide variety of foods, but changing is not necessary.
View full food list >>

View All Milk Yogurts and milk puddings Cheese

Food Group 4: Meat, Fish, Eggs, Nuts and Pulses

Offer a serving from within these portion size ranges 2 - 3 times per day - twice for toddlers eating meat and fish and 3 times a day for vegetarians.
View full food list >>

View All Meat Fish Eggs Pulses Soups

Food Group 5: Foods high in Fat and Sugar

Toddlers under two years of age have lower energy requirements and should not be offered sweet puddings, cakes, biscuits, confectionery, chocolate or savoury snacks such as crisps.

Biscuits, Cakes and Puddings
Include once a day

Confectionery, sweet drinks and savoury snacks
Limit these foods to occasional mealtimes - no more than one item once a week.
View full food list >>

View All Biscuit, Cakes and Puddings Confectionery Savoury Snacks

Portions with foods from more than one food group

The food groups included in each portion are shown below the portion size range.
View full food list >>

View All Fish products Pasta dishes Pizzas Pies and Pastries Soups Savoury courses Desserts Breakfast Snacks

# data[].attributes.attachment_link.title
Portion Sizes for Toddlers - Infant & Toddler Forum

# data[].attributes.attachment_link.description
The amount of food that young children eat varies from day to day and meal to meal. Use our portion size ranges as a guide on how much to offer your 1-4 year olds, then allow children to eat to their appetite. Taller or more active children will eat larger portions than shorter or less active children.

# data[].attributes.body
Toddlers (age 3) begin to learn self-feeding, which is why most of these meals are foods that they can eat without much help. They also need about 5-6 small meals a day.

I based my daily meals following the recommended servings per food group a day. The sources I used are listed if you scroll right. I've also included how many servings per food group the toddler would receive and how many calories are in each meal.

All meal plans are listed if you scroll down on each column.

# data[].attributes.body
(recommended)
Grains: 4-6 servings
Fruit and Vegetables: 2-4 servings
Dairy: 3 servings
Protein: 2 servings
Fat: 3-4 servings

# data[].attributes.attachment_link.readable_text
Experts explain how to provide toddlers with the nutritious food they need for their growing bodies.
From the WebMD Archives

Your child is walking, climbing, running, and "talking" nonstop now. Such developmental milestones mean his nutritional needs have changed, too.

Welcome to toddler territory. Armed with some basic know-how, you'll discover how best to nourish your child up to age 3.

Feeding Toddlers: How Much to Serve?

It's ironic: Because of a slowdown in growth, toddlers, who are far more active than infants, have lower calorie needs, pound for pound. That doesn't diminish the importance of good nutrition, but it does present some challenges.

Toddlers need between 1,000 and 1,400 calories a day, depending on their age, size, and physical activity level (most are considered active). The amount of food a toddler requires from each of the food groups is based on daily calorie needs.

In addition to choices from each of the food groups, toddlers need the equivalent of 3 to 4 teaspoons of healthy oils, such as canola oil and tub margarine.

Feeding Toddlers: Signs Your Toddler Is Ready to Self-Feed

Every day, toddlers hone their motor skills, including at the table. Mastering the pincer grasp, which allows children to pick up small bits of food (and other objects) between their thumbs and the forefingers, is one of the first steps to self-feeding, says pediatrician Tanya Remer Altman, MD, author of Mommy Calls.

Continued

Children start to develop the pincer grasp around 9 months, the same time they're ready for a lidded sippy or straw cup filled with infant formula or breast milk.

Many toddlers can self-feed an entire meal at around a year old, while other toddlers may need help until 18 months or so, Altman tells WebMD.

"After age 2, most toddlers can use a regular cup without a lid without spilling, but if they enjoy a straw cup or a sippy cup, there's no harm in that," Altman says.

Once a child discovers he can get food into his own mouth, he may not want you to help so much anymore.

Toddler self-feeding gives a whole new meaning to the term mess hall, but it's worth it to let him try to get food into his mouth, says Elisa Zied, MS, RD, author of Feed Your Family Right! and a spokeswoman for the American Dietetic Association.

"Self-feeding is an important developmental skill that parents should nurture," Zied says.

Allow children to self-feed as much as they can and want to, advises Altman, but if they aren't getting enough food, you can help, too.

Feeding Toddlers: Milk and Other Dairy Products for Toddlers

Dairy foods, particularly milk, are rich in bone-building calcium and vitamin D. There's no rush to serve a child milk, however.

"Wait until his first birthday to offer cow's milk," says Zied.

The reason? Unlike fortified infant formula, cow's milk is low in iron and may lead to iron deficiency that compromises a child's thinking capacity, energy levels, and growth. Breast milk is low in iron, but the iron is well-absorbed by the child's body.

Most toddlers begin by eating full-fat dairy foods for the calories, fat, and cholesterol necessary to fuel their growth and development. In some cases, your pediatrician or registered dietitian may recommend 2% reduced-fat milk, so ask what is right for your child.

By the age of 2, most toddlers can start transitioning to lower-fat dairy foods, such as 2% reduced-fat milk or 1% low-fat milk, Zied says.

Continued

Milk is particularly beneficial because it provides vitamin D. Children of all ages need 400 international units (IU) of vitamin D daily, according to the American Academy of Pediatrics (AAP).

Toddlers require 16 ounces of milk or another calcium-containing product every day. It is possible to have too much of a good thing, however.

Like any beverage, filling up on milk leaves less room for foods, including iron-rich choices such as lean beef, chicken, and pork.

Feeding Toddlers: How Much Juice?

Strictly speaking, children do not need juice. The AAP recommends limiting fruit juice intake to 6 ounces a day or less until 6 years of age.

"It's better to get your child accustomed to the taste of water than juice at a young age," Altman says.

It's not that fruit juice is bad. It's an important source of several vitamins and minerals that fuel growth, including vitamin C. Fortified juices offer additional nutrients, such as calcium and vitamin D, too.

The problem is, drinking [fruit] juice, even when it's diluted, may give kids a taste for sweets, Altman says. Drinking fruit juice at a young age could encourage the consumption of the "liquid calories" that some experts have fingered as a contributor to childhood obesity. And excessive fruit juice intake may cause cavities.

Altman suggests sticking with whole fruit for toddlers. "I don't know very many toddlers who don't like fruit," she says.

Feeding Toddlers: What About Multivitamins?

A multivitamin/multimineral supplement (multi) designed for toddlers won't hurt and may even help a child's diet, Zied tells WebMD. Opt for a liquid formulation until the age of 2 and then discuss a chewable with your pediatrician.

"Toddlers are erratic eaters, and some may go days or even weeks coming up short for one or more nutrients," she says.

Dietary supplements provide some insurance against a toddler's unpredictable eating, but they are just that -- supplements, not substitutes for a balanced diet. Multis fall short for many nutrients toddlers need every day, including calcium.

Multis with vitamin D may be in order if your toddler doesn't get the recommended 400 IU of vitamin D daily.

Continued

The body makes vitamin D; its production is initiated in the skin by strong sunlight. Living in a northern climate increases the risk of vitamin D deficiency in children and adults, making the case for supplemental vitamin D compelling.

Few foods other than milk are good sources of vitamin D. Some good ones include:

Cereal, ready-to-eat, fortified: 40-60 IU for 3/4 to 1 cup.

Fortified orange juice: 50 IU for 4 ounces.

Eggs, whole (yolk): 20-40 IU for one large.

Feeding Toddlers: How Much Salt?

Zied and Altman agree: Children should become accustomed at a young age to the natural flavors of food rather than to a salty taste.

But it may come as a surprise that the salt shaker is a minor source of sodium in the American diet.

Processed foods, including toddler favorites such as hot dogs, macaroni and cheese, and chicken nuggets, provide 75% of the sodium we eat.

Too much dietary sodium has been linked to high blood pressure in adults. Research suggests a lower sodium intake during childhood may lessen the risk of high blood pressure with age.

While it's a good idea to avoid the salt shaker, it's even better to cook from scratch as much as possible. "Limit processed products and season food with herbs and spices to cut down on the salt in your family's diet," Zied advises.

Feeding Toddlers: How Much Sugar?

It's not possible to totally escape sugar. Natural sugars are present in some of the most nutritious foods, including fruit, veggies, and milk.

But a bigger concern is the overall quality of the food. Whole foods have many nutrients to offer. Processed, sugary foods -- such as candy, cake, and cookies -- are often packed with fat and lack other nutrients. Added sugar is found in healthier choices also, such as breakfast cereals, yogurt, and snack bars.

Zied says older children get upwards of 25% of their calories from sugar, far too much to ensure nutritional adequacy.

"Generally speaking, sugary foods are OK in small doses," Zied says.

"She suggests avoiding soft drinks and limiting fruit juice intake as well as serving more fruits and vegetables with each meal you give your little one."

Sources

SOURCES:

Wagner, C. Pediatrics, 2008; vol 122: p 1142.

Committee on Nutrition, American Academy of Pediatrics: "The Use and Misuse of Fruit Juice in Pediatrics."

U.S. Department of Agriculture: "Dietary Guidelines for Americans 2005."

Feng, J. Hypertension, 2006; vol 48: p 861.

MyPyramid.gov web site.

Tanya Remer Altman, MD, author, Mommy Calls.

Elisa Zied, MS, RD, author, Feed Your Family Right; spokeswoman, The American Dietetic Association.

Ward, E. The Complete Idiot's Guide to Feeding Your Baby and Toddler, Alpha, 2005.

# data[].attributes.attachment_link.title
Feeding Toddlers: Feeding Chart, Meal Ideas, and Serving Sizes

# data[].attributes.attachment_link.description
Experts explain how to provide toddlers with the nutritious food they need for their growing bodies. From the WebMD Archives Your child is walking, climbing, running, and "talking" nonstop now. Such developmental milestones mean his nutritional needs have changed, too. Welcome to toddler territory.

# data[].attributes.headline
Smoothies for Toddlers With Hidden Veggies

# data[].attributes.subject
Smoothies for Toddlers With Hidden Veggies

# data[].attributes.attachment_link.readable_text
This yummy toddler smoothie method is simple to blend up and even easier to customize for breakfast or snack time. It's a perfect smoothie for kids since it's naturally sweet, loaded with nutrition from fruit and veggies, and tastes great! Plus: The one master recipe can be made 10 easy ways.

Healthy Toddler Smoothies

One of the best ways to help your toddler and older kids eat more fruits and vegetables is to pack them into smoothies. By starting with one master smoothie recipe and varying it based on what your kids like (and for any food allergy concerns), you can increase the likelihood that they will actually drink it-which is clearly key!

This recipe is flexible and versatile.

To be completely honest, my oldest has never been a fan of smoothies. Because of that, I tried very hard to get my second and third kids to like them right from the start. I make them smoothies a few times a week so they are familiar and I'm happy to report that she's a total fan.

We love smoothies for healthy breakfasts and snacks. And it's nice that you can keep almost all of the ingredients on hand in the freezer or pantry.

Smoothies for Kids

One of my best tips for helping kids like smoothies is to avoid packing them too full of extras. Because if you go overboard on veggies and things like chia seeds, a kid smoothie can taste like sludge really fast. But thankfully, you can still make a healthy smoothie that's packed with nutrition if you know how to balance the ingredients.

TIP: If your toddler regularly drinks milk at breakfast, try switching to smoothies some days. This has the benefit of allowing you to fill their bellies with a range of nutrition and flavors.

Ingredients You Need

There's one master recipe here, but you can pick which fruits and veggies to use so you can customize it for your child.

Generally you'll need:

TIP: I like to do half frozen fruit and half fresh fruit to avoid having a smoothie that's a nice and easy thickness for toddlers to drink.

Step-by-Step Instructions

Here's a look at the process involved in making smoothies for kids. Scroll down to the bottom of the post for all of the recipes.

1. Add the milk to the blender. (We prefer nondairy milks since they seem to have a slightly better consistency and less of a tendency to separate after blending.)

2. Add the fruit and veggie.

3. Add any optional ingredients.

4. Blend the smoothie really well to ensure that it has a very creamy texture.

5. Serve it in a reusable pouch, a small open cup, or in a sippy cup depending on what your kid likes best.

TIP: To help ensure a good texture and flavor in our veggie smoothies, we pick just a few ingredients each time and keep the flavors simple.

Smoothies for Toddlers with Food Allergies

If your toddler has food allergies, it's easy to adjust a smoothie for them. If they are allergic to bananas, use 2 tablespoons avocado instead or try a teaspoon or two of nut butter. Use whichever type of milk you prefer-almond, flax, coconut, rice, dairy, or even kefir.

We tend to use Silk Protein Nut Milk, Ripple Milk, or New Karma Flaxmilk in our smoothies.

Kid-Friendly Constipation Smoothie

If your toddler has frequent constipation or a sudden bout, a smoothie with hidden veggies can help. Consider adding chia seeds or hemp seeds, and a small spoonful of coconut oil, flaxseed oil, or avocado. You can also use full-fat coconut milk as the base.

The healthy fats can coat the digestive tract, making it easier for food waste to pass through. And, since the foods in toddler smoothies are already blended, it's much less work for their digestive systems!

TIP: This is my best Constipation Smoothie recipe.

Smoothies for Toddlers to Gain Weight

If your doctor has told you that your toddler needs to gain weight, a smoothie can be a helpful mealtime tool. Consider adding nut butters, avocado, healthy oils (flax, fish), full fat yogurt, hemp seeds, and offering a serving of a toddler smoothie at snack time, mealtime, or as a bedtime snack.

Use those in between times to get in a little extra nutrition and calories (though remember that we can't impact how hungry our kids feel).

TIP: Find more foods to help toddlers gain weight here.

Frequently Asked Questions

What age can babies have smoothies?

After a baby is eating solid foods, they can start smoothies almost right away. Avoid using sweetened milks and opt for a plain unsweetened nondairy milk instead. And serve on a spoon, in a very small open cup or in a reusable pouch. (You just don't want to substitute it for breastmilk or formula.)

How can you hide vegetables in smoothies?

If you have a kid who won't eat many vegetables, veggie smoothies can be a great option since the veggies are served in a slightly sweet drink that tastes like a milkshake. Resist the urge to add more of any vegetable than my recipe below because that may impact the flavor or texture. And be sure to blend them very, very well.

And try some of the combinations below that aren't green first, since pink, orange, purple, or even white smoothies are often much less alarming than green ones. Then, once you have a smoothie fan, try offering a green one!

What's the best fruit for kids smoothies?

Frozen banana and mango make smoothies very smooth and creamy. Then you can add in almost any other fruit to make a delicious flavor combination

What can I add to boost nutrition?

You can add hemp seeds, chia seeds, yogurt, avocado, fish oil, and/or nut or seed butters in small amounts to smoothies.

(I don't add things like bee pollen or collagen or protein powder because while I know that some swear by these types of smoothie boosts, I find them to be expensive and not very accessible for most people. If you like them or want to try them, by all means, go for it!)

Best Tips for Success

Here are some tips to consider when making a fruit and veggie smoothie for your kids.

If you can freeze the greens ahead of time, the finished product will taste much less "green" but will have the same nutrition. Just make sure the greens are dry, then put them into a zip top freezer bag and store in the freezer for up to 3 months.

Blend really (really!) well to get a very smooth consistency, adding a little more milk (or even water) as needed to thin.

You can get a less thick texture in toddler smoothies, which some kids prefer by using fresh fruit rather than frozen-and this is also a good option for winter days when a frozen drink is less than ideal.

You can use yogurt in place of milk if you add a fruit with a lot of liquid like a clementine or orange.

Try using half milk and half yogurt for a creamier texture some toddlers may prefer.

Serve toddler smoothies in a reusable pouch (we like Squeasy Gear!) or in a cup with a straw.

You can also offer small tastes with a spoon if you have a child who isn't yet a fan. Consider even a small sampling a success!

Sprinkle on some granola or a favorite cereal and serve as a smoothie bowl for a fun variation.

And if nothing else works, freeze them into popsicles!

I'd love to know if you've tried this recipe and what your family thinks of it so please rate and comment below!

# data[].attributes.attachment_link.title
Favorite Toddler Smoothie (with Veggies!) Bid Kids Will Love Too!

# data[].attributes.attachment_link.description
This yummy toddler smoothie method is simple to blend up and even easier to customize for breakfast or snack time. It's a perfect smoothie for kids since it's naturally sweet, loaded with nutrition from fruit and veggies, and tastes great! Plus: The one master recipe can be made 10 easy ways.