Feeding toddlers can be a daily struggle, especially when favourites change without warning. We spoke to registered dietitian and mom Liezl van Zyl about how to navigate picky eating, boost nutrition, and take the stress out of mealtimes.
Let’s face it, feeding toddlers isn’t always easy, especially for first times parents. And while chicken nuggets and pasta are always the go-to choice, many parents are now searching for healthier, whole-food options their toddlers will actually eat.
We sat down with registered dietitian and mom Liezl van Zyl to unpack some of the biggest concerns around toddler nutrition, and get her practical tips on how to make mealtimes smoother for everyone.
Liezl explains picky eating is a normal part of toddler development. Around the age of one to three years, children begin to assert independence, and food is one of the first places they do it. It’s not always about the food itself but about control. She encourages parents not to panic, but rather to keep introducing the toddler to various foods. “With a picky eater it’s important to keep on reintroducing foods. It doesn’t matter which food group you are struggling with, keep on making different varieties of protein (in this case) and let them just have a taste to stimulate their taste buds and to help them develop their palate over time.”
It’s essential for parents to give their little ones food that’s less processed and high in fibre like low GI and whole wheat products. “Try to increase fruit and vegetables in the diet to increase fresh foods as well as fresh protein and good fats such as olive oil, avocado oil, avo and nuts.”
Easy, nutritious meals for toddlers:
Liezl recommends aiming for balance and involving kids in prep when possible.
Some of her go-to meals include:
- Minced meat on toast
- Chicken mayo sandwich
- Sosatie and a fruit
- Seeded wrap with protein from supper and salad
- Steak strips, cheese blocks, gherkins, cucumber and a cream cheese dip
- Provita with chicken mayo/tuna mayo
- Scrambled eggs on toast
Parents often feel stressed when toddlers eat small portions. But Liezl advises zooming out and looking at the bigger picture. “If your child has energy, is growing well, and has regular wet nappies or toilet visits, they’re likely doing just fine.” Tracking what your toddler eats over a week rather than meal by meal can also offer a more realistic view of their overall intake.
“Remember, your job is to provide nutritious food in a calm setting. Your child’s job is to decide whether and how much to eat.” So take a deep breath, let go of the guilt, and know that the dinner table doesn’t have to be a battleground. With patience and a little creativity, even the fussiest toddler can learn to love mealtime.
Compiled by Clement Matroos
