We are back for another installment of Feeding Your Little One, and this time we have Cristina from Aterra Nutrition to give us some insight into making meal time more enjoyable with your toddlers + even bigger kids. We had the pleasure of talking with Cristina this fall at our Walk, Talk & Learn event about feeding our kids beyond the infant years. Our conversation was so rich and full of wonderful tips that we wanted to bring it all here for those of you who weren't able to attend.

Let’s dive into some FAQs that can help make feeding time a little easier and a lot more enjoyable for both you and your child with registered dietician, Cristina!

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Feeding Beyond the Infant Year with Aterra Nutrition

As my baby gets older they get pickier. Is this normal and what can I do?

Yes, it is very normal. As kids enter the toddler years, they realize they want more independence and become more inquisitive about new foods. The best thing to do is to continue offering the meals and snacks you would normally serve the family, keeping one familiar food each time. Try not to make a big deal about eating. Research shows 15-20 exposures of a new food will help the child feel comfortable accepting that new food. Be patient and continue offering without pressure or judgment.

My one year old eats very small amounts. How do I maximize nutrition and calories for them?

It is normal for a one year old to eat small and frequent meals and snacks. Aiming for 3 meals and 2-3 snacks per day is key. About a tablespoon per food per year of age is a good approximate portion for a child. For example, if a one year old is having chicken, rice, strawberries and avocado, serve about 1 tablespoon of each of the foods. They can definitely have more if they want it (and they can stop when they feel they’ve had enough) but this gives a good amount so the child does not get overwhelmed and is a great starting point for parents to see how much a small child can actually eat. For a 2 year old, it would be 2 tablespoons of each of those items, etc.

If you want to make sure your child stays satiated when eating small amounts, try adding nutritionally dense higher calorie foods, such as:

-Whole fat dairy: milk, yogurt (regular or greek), cheese, cottage cheese, ricotta cheese

-Avocados or guacamole

-Hummus

-Pasta with butter

-Toast with a thin layer of peanut butter or other nut butter

Use these items (mentioned above) as dips or as extra ingredients within a food. For example, add banana or blueberry and ricotta cheese to regular pancake mix to give pancakes a nutritional boost. Your child can dip these into whole milk Greek yogurt for extra fat and protein, on top of the calcium, protein, fiber, and extra vitamins and minerals of the “boosted” pancakes.

Can I still give my 1 year old pouches?

Yes, you can. I would recommend using a spoon to offer the puree so they work on those important motor skills. You can also use extra pouches and baby jars as an ingredient (added to pancakes or muffins, swirled into yogurt, etc) or you can use the puree as a topping or dip (top a toasted waffle or dip using French toast sticks, for example).

Does my child have to avoid foods that are “bad for them?”

Contrary to popular belief, no foods are bad foods ☺️ it’s so important for a healthy diet to have variety and balance. This does not mean that some foods are off-limits, but that some foods provide more nutrition than other foods, and that’s ok! To have a healthy relationship with all foods means to enjoy all types of foods and not put certain foods on a pedestal.

Have more specific questions about nutrition and feeding your family? A registered dietitian is the person to ask! Cristina at Aterra Nutrition is an RD who specializes in intuitive eating for the whole family. Www.aterranutrition.com