These three foods help your toddlers thrive, boost brain development, and support their immune system. Use these toddler foods in their diet as early as nine months old and watch them flourish.
As a Certified Nutrition Coach, these are three foods I believe every toddler should have rotated throughout their diet (with the first one being the most important).
They're foods I've used with my own kids and recommend to other moms to help keep their kids healthy.
Between a lack of time and "picky" eaters, sometimes it's hard to get food we know our toddlers need... into them!
As a Certified Nutrition Coach the below foods are the ones I prioritized with my kids when they were little.
Not only do these healthy foods help boost brain development and the immune system but they also:
- contain a great balance of protein, fats, and carbohydrates
- are easy to whip into a tasty snack (check out these toddler snacks!)
- can be easily worked into baby-led weaning
Bone Broth For Toddlers
The number one food that every toddler should have in their diet is: bone broth!
Bone broth is easily one of the best foods you can use to help grow, heal, and improve the immune system.
However, make sure to use quality or homemade broth. This is important as store-bought versions will contain excess sodium and additives (learn more about collagen versus bone broth).
There's a reason your grandma always wanted to give you homemade chicken soup when you're sick.. it was because of the broth!
Bone broth for toddlers:
- aids in nutrient absorption
- is loaded with collagen and glucosamine
- can help improve bones and joints
On top of that, the broth will contain a lot of great amino acids (like proline, glycine, arginine, and glutamine) which help everything from kidney function to gut health.
You can learn more about the healing properties of bone broth from the GAPS diet.
And lastly, gut health. Homemade bone broth helps improve your gut which in turn improves your immune system drastically. So basically, bone broth for kids is like giving them some superpower building blocks.
Where To Get Bone Broth
Making your own broth can be time-consuming. So.. mom hack: bone broth powder I keep a bunch of from perfect supplements on hand for when I need it!
All you need to do is whisk the powder into a boiling water and you have quality, nourishing bone broth!
Bone broth powder has been a lifesaver for me!
I get mine from Perfect Supplements as it's the only one that foams up in a smoothie. Likewise, Perfect Supplement is a brand I trust to provide quality ingredients. You can check them out and use code mamabear10 for a discount.
How To Feed Bone Broth To A Toddler
Most kids aren't just going to sip on bone broth. However, if your toddler does, amazing! Add some salt, give them a mug and you're good to go.
For the rest of us, you need to learn to sneak it in a bit. Try the following ideas:
Use bone broth as the base when cooking rice or quinoa (or anything that absorbs). It gives it a nice flavor and we get all the benefits. Win.
Replace water with broth in homemade soups, sauces, and chili.
Make a gut healing chocolate smoothie with the broth.
Simply mix it with warm water and add in some salt and pepper to sip on when sick.
Bone Broth Smoothie
My go-to recipe when kids are sick is this smoothie.
Okay seriously just wait! I know this sounds creepy, but the powder makes the smoothie "fluffy" and so light!
I toss bone broth powder in with bananas, cacao (cacao powder comes with its own awesome, healing benefits), dates, and almond milk. It turns into a light fluffy chocolate thing.
My girls love it and I love that I can sneak so many gut-boosting things into a smoothie!!
Grab this gut-healing chocolate smoothie recipe and make it a staple in your diet!
Chia Seeds
Healthy fats are essential for both development as well as weight gain in babes. And, given that these seeds are calorie-dense they're a wonderful option to help kids grow.
Fat comes in at 9 calories per gram so it's easy to get a bit of caloric hit from a small amount.
Chia seeds have:
- lots of omega three's (here's why omega-three fatty acids are important for kids)
- a good amount of fiber
Omega three's are anti-inflammatory which has been shown to aid brain development. Chia seeds especially have twenty percent protein, a high amount for a seed.
Not sure what to do with chia seeds? Here are the best ways to get them into your diet along with some baby feeding essentials to help get them started.
However, as mentioned above, I would not recommend these seeds for babes or in baby-led weaning. Chia seeds should be used once your babes are just a bit older (unless they're in a smoothie) because when mixed with water they create a gel which can make it difficult for young babes to swallow.
Use chia seeds in recipes like chocolate chia pudding and get your toddlers to fall in love with them.
Avocados
Avocados make the best first food because they're easy to mash up in the mouth of a baby.
They are loaded with fiber and antioxidants and while their protein content isn't high it is complete. Meaning, that avocados contain all 18 essential amino acids. Making it one of the rare non-meat sources to do so.
And while avocados are great by themselves, they're even better with eggs or blended into a smoothie, You can also make them into a delicious chocolate pudding for when your kids are a bit older as a treat!
Avocados should be in regular rotation for a toddler's diet (and yours!)
How To Choose Quality Food For Toddlers
Young babes require more calories per pound than adults in order to grow and develop. While it might seem easy to get all these in, feeding them empty nutrients won't help the big picture.
Babes need a blend of quality macronutrients (carbohydrates, proteins & fats) as well as helpful micronutrients.
Thus, a babes diet should largely revolve around real, unprocessed foods (as much as possible). Of course, starting your kids on different flavor profiles like these dairy-free probiotic foods for gut health is a smart idea also.
When choosing foods for toddlers, try to look for foods that are:
- nutrient-dense
- calorie-dense
- easy to eat and prep
- as un-processed as possible
Mom hack: introducing foods like this early on is the best way to shape a toddler's taste buds!
Frequently Asked Questions About Bone Broth For Toddlers
Quality bone broth is one of the best toddler foods you can give. Not only is it comforting but it's loaded with essential nutrients, great for development, and can help boost the immune system. Make sure to make your own homemade bone broth or use a quality pre-made one without any additives.
You can season warmed broth with salt, herbs, and spices to make it tastier for your toddler. Or, you can use it to boil rice, in sauces, and stews, to sneak the broth into their diet.
Yes. Sipping on bone broth will not only help your toddler's immune system but it keeps fluids replenished as well. Bone broth is a great choice when a toddler is sick.
Other Healthy Resources For Busy Moms
- The best healthy toddler snacks
- How to introduce smoothies to kids
- How to make a balanced smoothie
- Gluten-free breakfast ideas for kids
Don't forget to pin this Crucial Food For Toddlers!
Daniela
These are fantastic! I try to use all 3 whenever possible for my 19 month old and sneak them in various places. Making soups with bone broth is also a guaranteed win!
fitasamamabear
Ahhh way to freaking go mama! Your little one's health will be soooo much improved for it. Such a great start or them!
Melissa@Realnutritiousliving
I couldn’t agree with this more! Great tips!
fitasamamabear
Thanks so much Melissa!
Div
Hello, what quantity of seeds to give to a toddler (10month old)?
fitasamamabear
Hey there! It depends on how you're making it, when my girls were that age I'd either use the seeds in smoothies, soft muffins or chia pudding!
linda spiker
Proper nutrition for babies is so important! Thanks for the tips!
fitasamamabear
YES! It makes such a difference for them in the long run 🙂
Carol Little R.H.
Super ideas! I love playing with Chia seeds.. in puddings. WHO doesn't love them?
Thanks for sharing!
fitasamamabear
Right?! They work for so many tasty things!!
John
Thanks for sharing these tips! My wife and I have been struggling to find healthy foods that our toddler will actually eat. Bone broth sounds like a great idea! I never thought about using it in smoothies before, but that sounds like a sneaky way to get those essential nutrients in.
fitasamamabear
Broth is such a staple!