I Need Healthy Food Ideas for My 2 Year Old

For my 13 month old, I have found that the "fun" foods always work well. He loves corn cut off the cob (so there are big pieces that break apart when he picks them up), roasted asperagus (that flops around when he picks it up), and peas. Last night I would offer a spoonful of mashed potatos and he would carefully put three peas on top for each bite - it made dinner last a while, but he ate potatos and peas. I know you don't want the easy answers (nuggets, sliced ham, etc.), but one thing that my son loves are the pre-cooked turkey sausage links. Pop them in the microwave for 15 seconds and cut them up and he will go to town. Also, yogurt is always a hit in our house.

Hi Elizabeth,

My first piece of advice is to calm down a little. Every mom wants their kids to just love everything we put in front of them; but that doesn't always happen. I've read somewhere that children's taste buds are quite different from ours which is why some foods taste more bitter to them. I think, especially at 2, it's more important that he's eating something than nothing at all. Kids often go through stages when they'll eat everything in the house then almost nothing at all. The best thing you can do for your son is to offer foods at mealtime. As he gets older, you can impliment the rule of "try at least one bite of a new food..."; but for now I get him some children's pediasure or smoothies and would stick to what he likes.

Now, with that said, I will also suggest the book "Deceptively Delicious". Jessica Seinfeld has recipes and ideas on how to get more veggies into your family's meals.

Your son is eating when he is hungry. As long as you have healthy food available for him to eat, he will be fine. No he does not need vitamins since you already serve healthy foods.

Some kids will never eat much. Some children like to eat lots of little meals. Some kids go through growing spurts when they will want to eat everything in sight. Do not make a big deal out of it.

I have learned to add (hide) shredded carrots, zucchini, and yellow squash to all types of foods for extra nutrition. My husband and child never noticed a difference. Add it to stews, spaghetti sauce, chili, casseroles. When I make soups, I put all types of veggies in there. My daughter would not always eat every veggie, but I figured long as she tried them, that was good enough.

I was surprised when she was in daycare that she would eat everything they fed them beets, lima beans, cauliflower. The teacher says it is because all of the other kids eat it. I would look at their menus and then I would introduce those same foods at home that next week. We never made a big deal out of it and she would eat it just fine.

When your son gets older, you can introduce him to be being a "Brave Taster". Tell him if he will take 2 bites of new food and actually eat them, he is allowed to put a sticker on a chart. Once he collects a certain amount, he will be allowed to have a special event. We would offer our daughter a chance to rent a video on any day of the week.

Hang in there, you are doing a good job, he probably is just not a big eater. Wait till he is a teenager and eats everything in the fridge in one day! You will laugh when you look back on this.

Hi,
Here's one my 2 year old loves- cut a zucchini in rounds or spears- small ones. Dip it in the whites of an egg then roll it in a mix of bread crumbs and parmesan cheese and seasoning. Bake it for about 15-20 min. at about 350. Turn in the middle. We dip ours in pizza sauce.
They also like "pizza bread" Take whole wheat bread and top it with pizza sauce and mozzerella cheese. My kids love olives so I put olive slices on top. Bake it about 10 minutes or till the bread is hard.
my four year old stopped eating salad a few months ago to the dismay of us, we found out he LOVES mustard and my husband lets him put it on his salad and now he eats it again with the mustard on it. (Yuck- I know, but it works.)
Sometimes with left over chicken, we make a wrap with a tortilla and some cheese, let them dip it in taco sauce. Not extremely healthy, but at least they get their meat in. good luck, I run out of ideas too and would love to read the ones other people give you. Good for you not making seperate meals!! oh- My kids are not huge fans of green bell pepper slices, but eat up the sweeter red ones with their lunch a few times a week.

To help put this in perspective, last year when my VERY picky 7 yr old was in kindergarten, his teacher sent home a note before the Christmas party. She explained that although all the parents would be tempted to send tons of lovely decorated cupcakes and cookies, that at this age, their stomachs are only about the size of THEIR fist. So, if you think about, and your 2 yr old's stomach is only about the size of his fist, 3 bites of chicken, 2 small bites of corn, and a couple of bites of rice may be all he needs. Other than that, I can't offer much advice. My 7 yr old does not eat vegetables, and never has. His tastes do seem to be changing, though, because he will try new foods once in awhile, and he never would do that before. Hang in there.

I don't know a whole lot but I've learned a lot from my Mother-in-law. I wouldn't worry too much about him not eating a lot. I think it's an age thing. If he's grown up with you cooking then it shouldn't be a problem now. I made my daughter's baby food as well and we try to eat pretty healthy. With her I noticed it's not so much what I make- or how- as it is how easy is it to eat. If she gets really discouraged trying to keep her spaghetti noodles on her fork then she gives up and is ready to stop. But if I do a penne or rigatoni noodle she LOVES it. She really likes broccoli and isn't much of a fan of corn either. She usually does really like rice too. But the other day I made chicken quesadillas- usually a hit with her-and she wouldn't even take a bite. I think it's just a big issue of age. they're discovering their "power." if they don't want to eat then they don't have to! I know you said no mac and cheese but what if you did a tuna casserole- you know, homemade mac and cheese with tuna/or chicken/pork chops...and peas?
Try giving things like carrot sticks for a snack. She's really started to like them.
On the gummy vitamins- my pediatrician suggested to start her on them!
Hope it starts working out for you!

The thing that I discovered with my first daughter was that toddlers really don't need that much food. Often they fool us because when they are offered junk they'll eat a ton, but they don't NEED that much. What I began doing is saying that she had to eat two bites of every thing on her plate. I figured if she did that she wouldn't starve. My oldest daughter never liked veggies when she was younger but I would still always offer them, cooked different ways. After a while she went from eating only corn, to eating steamed broccoli with butter, grilled asparagus, cucumbers, and sweet potatoes fries and edemame beens. Its not a lot but its a heck of a lot more than she used to. My youngest daughter loves cherry tomatoes, sweet potatoes, avacados and carrots dipped in ketchup. My girls are big on dips. Ava will eat almost any thing with ketchup on them, eggs, carrots and any kind of meat or chicken. She also eats some raw veggies with balsamic vinegar. My oldest one (and the pickiest) really just had to be convinced. We just talked over and over while she was growing up about what food was good for her body and what food was bad for her body, as she began to read I would have her read the labels of food and we would decide together what was good for her or not. Every dinner was like a health class. Also, when I make dinner, I make one thing that I know she will eat(corn),one thing she might eat(meat loaf), And one thing new to try(green bean casserole.)
In the morning, I'll make yogurt and fruit smoothies or cereal with berries(some berries are just as good for you as veggies) I'll buy the whole wheat waffles and nuk some frozen fruit to putt on top instead of syrup. Both my girls like that. They also both like eggs, yogurt, bananas, and bran muffins. Hope this helps! Good luck! Don't let dinner become a battle zone, and don't cry! This too will pass!
K.

First stop worrying, you're a good cook. He is 2 years old and his taste buds have not matured to our level yet. My oldest was the same way, very picky eater, some days she would eat well but most days were a stuggle, she was also very petite and skinny and as a new mom all you can think is "I'm a terrible mom" well it's not true. Her pediatrician told me that as long as she is not feeling tired or getting sick all the time and feels healthy not to worry . Her body is getting what she needs.And to make me feel better he put her on a vitamin supplement and I started giving her pediasure. I would even freeze it and make it into a popcicle or milk shake. By the way my oldest is now 18years old and in the U.S. Navy and she is strong and healthy. Don't worry too much, his taste buds will develope a taste for everything before you know it he will be a junior in high school @ 5 foot 10 inches and 170lb. and eating everything in sight, like my other picky eater. Continue making those healthy meals sohe grows up understanding to eat good healthy meals.

Go to the book store today!
I don't have one yet, but from what I have heard it is very typical to have a picky eating toddler. I have prepared for this day to eventually come by getting the book Deceptively Delicious by Jessica Seinfield. I love this book and can't wait to make more of the recipes!! The cool thing is that she teaches you how to make the recipes that kids love (mac-n-cheese and fish sticks) in a healthy way that combines the veggies without your kids even knowing!! And they are actually yummy! The chocolate chip cookies are so delicious...and they are packed with protein filled chick peas!! You don't even know you are eating them! This book is brilliant!! If you get the book and try out the recipes, let me know how it works out!
Good luck!

Elizabeth, I feel just like you do. I try new and different things for my family all the time searching for that magical food that everyone will eat. My kids are 3, 5, almost 7 and I have finally realized that it is not going to happen! This realization does not make me happy. There will be times that my kids will actually eat a whole meal and I will make it again some time later and it will sit on their plates untouched. We went to a neighbor's for dinner and she served stuffed shells. My daughter who won't eat anything with tomato or spaghetti sauces ate three shells by herself. I got the exact recipe and made them and she didn't even eat one! My take on the whole thing is that Kids are programmed differently. They eat when they are hungry and not necessarily on your time frame. In general, My kids eat better later because they are hungrier. They also eat a lot more as they go through growth spurts. My advice is to offer him your same food at dinner and then offer same food later in the evening. When he gets older I would make the "try-it bite" a rule ( wait till they refuse the food because it "looks yucky" or gag when they "try-it" that one sure makes you feel great!) they have to at least eat one bite of each thing which often results in eating otherwise yucky-looking things. I was shocked at the fact that my three year old ate (an almost instant version of) baked squash casserole...his helping and mine. It is doctored but is fairly healthy if served with the right other foods. Here is the recipe to try: wash and slice two small or 1 large yellow squash. Put squash and 1/2 inch of water in large glass bowl or measuring cup. Microwave on high till squash is soft (3 min). With spoon squeeze excess water out of squash and drain. Add 1/4 of a row of crushed ritz crackers (6) I'd whole wheat eqivalent. Add one egg and 1/4 cup grated cheddar cheese. Stir until well mixed and microwave for 3 minutes. Stir again before serving. Note: as usual only my son ate it, the girls ate their try-it bites and were done. Try not to let it get you down, we are right there with you!

First of all, it sounds like he ate enough dinner. Toddlers really don't need that much food portion-wise.

Secondly, something I learned with my first was that if you let a 2 year old walk around with a sippy of milk all day - he won't eat. His tummy will feel full. Keep milk to 2 servings/day. We do one cup at breakfast now that they're 3 and 4 (but they love yogurt and cheese, so I'm not worried about lack of dairy). We also started a habit of leaving their cup on the table in the kitchen. If they want a drink, they can go and have one, but it can't leave the kitchen. (This is of course when we're home all day and not out and about. We do take sport bottles with us then.) My kids have been taught how to get water from the door of the fridge, so I don't even have to refill for them throughout the day. But mine are a little older. Even so, leaving a sippy of ice water on the table or counter so that it's available, but not toted around all day really helped us.

Do you offer veggies as snacks? My kids love celery with PB. They also love plain cucumber slices. Recently we've discovered the "treat" that is edamame (soy beans). They are crunchy like peanuts and the kids love them! Carrots and fruit are also great snack ideas - if he eats at least a serving the size of his fist, then he's eaten plenty! :)

Vitamins - you know what your child is eating. If you don't think he's getting the recommended 5 servings of fruits and veggies/day and/or eating enough variety of these (lots of colors) - then he needs a vitamin. I also recommend that EVERY ONE in your family take fish oil (Omega-3). They have children's versions of fish oil that are gummies, and they also have liquid form that can be added to juice.

Sounds like you are a good mother for caring enough to help your son eat healthy. That will pay off later for sure.
Here's just what I could think of:

1. CHEESY GREEN BEANS: Get a can or two of green beans, cut up some Velveeta cheese into it, and microwave. I add garlic and black pepper to mine before cooking.
2. STRAWBERRIES - Just wash a few, take off the stem, and hand them to him whole. You could buy a box a week of them and hand them out at breakfast or for a snack or on the side at lunch to help round him out.
3. MASHED POTATOES & GREEN PEAS - He probably loves these, so you can toss a few buttery baby green peas in them on his plate. That even makes me eat them better.
4. CHEESY SCRAMBLED EGGS - He might find it fun, too, to have fried eggs with runny yellow where he can pop the yellow with his fork, might make him interested. My baby thinks that is funny, and also she likes hard boiled eggs.
5. YO BABY YOGURT - Especially the vanilla & banana pack, it tastes like dessert! They also have them at Wal-Mart that say YO BABY YOGURT FRUIT & CEREAL, and these are so good, too. These yogurts are lower in sugar and all-natural.
6. FRITO PIE - The Fritos might make him interested in the whole thing.
7. SPAGHETTI WITH WHOLE WHEAT NOODLES - Maybe he would enjoy grabbing those long noodles with his fingers and then he would get all that good fiber.
8. LITTLE SMOKIES - You know those Little Smoky sausages might interest him. Of course, if you get the cocktail size, I always cut those up due to choking hazards.
9. CORN ON THE COB - My baby watched the rest of us chewing on our ears of corn, and she really enjoys following right along. She holds it in her hand and can clean an ear as well as an adult. (ha) We have been getting the mini half-cob size, and be sure to put plenty of butter and salt.
10. CHICKEN LEGS - I know you said he's not big on meat, but if you haven't already, just try handing him his own chicken leg and tell him to bite it. It worked for us because she wants to be big and do what we are doing. Of course, you have to supervise to make sure they aren't eating bone toward the end.

You probably already thought of some of those ideas, but hope you find something that helps. We can all use new ideas when it comes to serving different foods. :)

I don't have advice on foods but when my 16-28 month old was not eating we gave him the pediasure drinks instead of some of his milk. If you are concerned with nutrition and weight gain you can try that. It is in the baby food/items aisle.

Don't worry. Your job is to offer and his job is to eat. I would put everything, including the fruit, on his plate and let him decide what he wants. You may have to offer something 20 times before he will actually eat it. And he may go through phases where he doesn't want to eat something he used to love.

You can throw purees of things into spaghetti sauce to give it an extra boost. I have put pumpkin and squash into mine, it doesn't change the flavor at all. I would also have him help you cook. It might make him more interested in eating it.

Don't make it a battle. He will pick up on that and engage. Food just isn't worth it. Unless he has some sort of health problem, a healthy child will not starve themselves.

Sounds like your stressed about dinner and food. Are you bringing that attitude to the table. If your in the process of griping or stressed asking him to PLEASE eat his food. That would make me loose my appitite because I would feel like I was in trouble or that I had done something wrong. Why dont you try a different approach to it all. Is he at a healthy weight? If not then lets figure out how to get it up. Sounds like he is though just being picky. Kids dont like spices even salt and pepper. The plainer it is the better. Try baked chicken or even boiled and pat the water off. Cut it into pices that are more like chicken nugget size. You will be amazed at how fast a kid will eat a sandwich that is cut with a cookie cutter or even into four triangels. Dinner is a happy fun time. I saw a book from Jessica Seignfeild called Deceptivly delishous. She makes purees ( alot at once ) and puts brocoli into chicken nuggets. Spinache into brownies, she sneeks the food into there dinner so they are getting what they need but not even knowing it. They tested it out on kids and they seemed to love it. It sounds like he is reacting to your stress over dinner time. This is the time to teach him about how we talk about things and become a closer family at the table. I dont always come across as kind when I really am not trying to be rude I want you to get your answer. Hope this helps. God bless.