Healthy eating for three year olds

Three-year-olds have plenty of experience trying different foods (hopefully!), but they also have strong opinions about what they will or won’t eat. We’re sharing tips and tricks for healthy eating habits and the best foods for three-year-olds.

A balanced plate for toddlers

A well-balanced plate for toddlers includes three to four food groups to provide a wide range of nutrients and support their growth and development. Here’s how to build a nutritious plate for your three-year-old:

• Protein: Protein helps toddlers build muscle, strengthen their immune system, and stay full and satisfied. Include a source of protein in every meal, such as: chicken, fish, eggs, nuts, beans, lentils, or tofu.
• Grains: Grains, or carbohydrates, are the body’s preferred source of energy, especially for active toddlers. Opt for whole grains, which are higher in fiber to support digestion and gut health. Great choices include: brown rice, quinoa, rolled oats, or serve whole wheat breads or pastas.
• Fruits and vegetables: Packed with essential vitamins, minerals, antioxidants, and fiber, fruits and vegetables are a must at every meal. Aim for a variety of colors to ensure a diverse range of nutrients. Some examples: Red bell peppers or watermelon, orange persimmons or sweet potatoes, yellow squash or bananas, green broccoli or grapes, blue blueberries, purple eggplant, white asian pears, and pink apples.
• Healthy fats: Fats are essential for energy, brain development, and absorbing key nutrients like calcium. Include healthy fats such as: fatty fish (salmon), olive or avocado oil, avocado, nuts, chia seeds, and flaxseeds.

Healthy eating habits for three-year olds: Tips and tricks

Helping your three-year-old develop healthy eating habits is all about balance, consistency, and making mealtimes enjoyable. Here are some tips and tricks to encourage a well-rounded diet and sustainable practices at home.

Teach healthy concepts in an age-appropriate way

Toddlers understand concrete concepts, so explaining that a food is "healthy" might be too vague for them. Instead, focus on simple, relatable concepts like "Milk has calcium which makes your bones strong." Using language like this makes the concept easier for them to understand.

Honor their hunger and fullness cues

Help kids recognize how their bodies signal hunger and fullness with a simple exercise:

• Ask them to notice how they feel 30 minutes before a meal, right before eating, halfway through, when the meal is over, and 15 minutes afterward.
• Explain that food is like fuel for their bodies, just like a car needs fuel to run well. Their bodies need good food to stay energized and strong.

Expose them to new foods without the pressure of eating

For kids with strong opinions about food or picky eating habits, introducing new foods in a relaxed and playful way can help them feel more comfortable without the pressure to eat. Here are some ways to do it:

• Grocery shopping.
• Pantry or fridge organization.
• Citrus or pomegranate stamping.
• Sorting food by color or food group.
• Measuring ingredients.
• Build a rainbow with fruits and vegetables.
• Cooking and baking.
• Gardening.
• Picking produce from a local farm.

Make family meals a priority

Regular family meals are one of the most effective ways for promoting healthy eating habits. They provide opportunities for kids to observe positive eating behaviors, try a variety of foods, and engage in meaningful and positive conversations about food.

Lead by example

Kids are more likely to adopt healthy eating habits when they see adults enjoying a variety of nutritious foods. Children learn by observing, so it's more effective to show them what balanced eating looks like than to simply talk about it. Create meals with a variety of food groups and let them see you enjoying different flavors and textures. Model mindful eating by slowing down and savoring your food, and talk about how different foods fuel your body in a positive way.

Example breakfasts for three-year-olds

• Eggs, whole grain toast, and fruit
• Yogurt with fruit, chia seeds, and whole grain cereal
• Oatmeal with peanut butter
• Whole grains zucchini muffins with a glass of milk

Example lunches and dinners for three-year-olds

• Whole grain english muffin pizzas with sliced peppers

• Grilled chicken wraps with whole grain tortilla and avocado with a side of corn

• Whole wheat pita with hummus and sliced cucumbers

• Chickpea pasta ziti with a side of roasted broccoli

• Mini hamburger sliders with a side of roasted zucchini sticks and whole wheat couscous

• Salmon stir fry with brown rice and vegetables

Example snacks for preschoolers

• Shredded cheese and berries
• Cottage cheese and mango
• Bananas and peanut butter
• Edamame and a clementine
• Whole grain cereal with milk
• Crackers and cheese

When to consult a pediatric dietitian

Consider reaching out to your pediatrician or a pediatric dietitian if your child experiences:

• Growth concerns, including significant changes in growth chart percentiles
• Signs of food intolerances
• Digestive issues like constipation or bloating
• Suspected food allergies
• Unusual eating behaviors like gagging,choking, or pocketing food
• Picky eating behaviors or food refusal
• Guidance on meal planning and creating family-friendly meals

If you have questions about eating or picky eating, reach out to your local or Summer Health pediatrician for support. Summer Health is a pediatric telehealth platform offering 24/7 care, providing answers for everything from urgent concerns to everyday questions about your child’s health.