Healthy and Easy Lunches for Toddlers
Pizza Parlor – Top whole-wheat English muffins with tomato sauce and mozzarella cheese and bake until the cheese is melted and bubbly. Try adding some small broccoli florets or red pepper chunks to the cheese; if you need to be sneaky, chop the broccoli into a pulp and hide it under the cheese. Serve with some green grapes. This meal is a good opportunity to let your toddler help cook, he could sprinkle the cheese or spread the sauce.
Circle Time – Warm up a tofu hotdog or soy corndog (found in the natural food section of your organic supermarket). Cut it into coins and add a dipping pile of ketchup. Now, cut up a banana, also into coins. This lunch is simple, but the circle theme appeals to toddlers as they are just starting to appreciate shapes.
Take a Dip – Cut a whole-grain mini-pita pocket into quarters. Add some baby carrots and apple slices to the plate. In three little bowls, add some dips that your toddler likes. Hummus is a good match for the pita, ranch or creamy Italian for the carrots and natural yogurt for the apples. Let the toddler decide which dips go with what, they may like the hummus on the apple. Double-dipping is OK!
Simple Sandwiches – This lunch is easy to prepare and can be used for road trips or park picnics. Start with whole wheat bread and fill based on your toddler’s preferences. Cream cheese and whole fruit spread works well for kids that do not likes sliced deli meat. Ham, turkey and American cheese slices are usually safe bets too. Serve with pear slices and celery sticks.
Mexican Fiesta – For this lunch, prepare a bean and cheese quesadilla for your toddler. Spray a pan with cooking spray. Put a tortilla in the pan and sprinkle liberally with Monterey Jack cheese. Now add either pinto, black or fat-free refried beans on top of the cheese. Put another tortilla on the top; flip the quesadilla so that both sides of it are brown and toasted and the fillings are warmed up. Additional fillings to add are corn, chopped tomatoes or left-over hamburger. Cut into little triangles and add a pile of mild salsa or guacamole if your kid likes to dip.
Macaroni Day – Prepare a package of all-natural white shells and cheddar cheese (or whichever macaroni and cheese is your family’s favorite). Mix in chopped broccoli, peas, corn, or zucchini for veggies. Add chopped pieces of tofu hotdog or leftover chicken for more protein. Serve with fresh or canned peaches (depending on the season).
Egg-It – Fry or scramble an egg. Put it on a toasted whole-grain muffin, pita or wrap with some melted cheddar or American cheese. If your kids like breakfast meat, add some turkey bacon or veggie sausage to the sandwich or on the side. Add pineapple or watermelon to the plate.
Eating a variety of foods is important during the toddler years and the meals mentioned include a wide selection of fruits, veggies, proteins and whole-grains without intimidating the toddler palate. Remember to keep meals enjoyable and feel free to add different fruits and vegetables to each meal in order to appeal to your individual child.
