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Sample Menus For My Toddler

Raising a Healthy Eater (one to two years)

  • Offer a variety of foods from each food group in Canada’s food guide every day.
  • Use the following chart as a guide on how much to offer.
  • Eat as a family as much as possible, free from distractions like electronics and toys.
  • Trust your toddler’s tummy! It’s the parent’s job to decide what food is offered, where and at what time. It’s your child’s job to decide what foods to eat and how much.
  • Never force, bribe or pressure your child to eat.
Food Group

Suggested Serving Size

Vegetables and Fruit

Offer a variety of colours – especially green and orange

  • ¼ – ½ medium vegetable or fruit
  • 15 – 60 mL (1- 4 tbsp) cooked vegetables or fruit, or grated or chopped raw vegetables or fruit
Whole Grains
  • ¼ – ½ slice bread
  • 1/8 – ¼ bagel, pita or tortilla
  • 30 – 100 mL (2 tbsp – ½ cup) cooked cereal
  • 15 – 60 mL (1 -4 tbsp) cooked pasta, rice or couscous
Protein Foods
Offer fish at least twice a week.
Offer alternatives like beans, lentils, tofu often.NOTE: If you are not breastfeeding or offering breast milk, offer a total of 500mL (16 oz) of homo milk each day.
  • 1 – 4 tbsp (¼ – 1 ¼ oz) cooked fish, poultry or meat
  • 1 tbsp – ½ cup tofu, cooked beans or lentils
  • ¼ – 1 egg
  • 1 tsp – 1 tbsp peanut butter or other nut butters
  • 60 – 125 mL (¼ – ½ cup or 2- 4 oz) homo (3.25%) milk or breastmilk
  • ½ – 1 oz cheese
  • 30 -100g (2 tbsp – ½ cup yogurt)

Sample Menus

  • These menus give an example of how to put together a balanced meal following Canada’s food guide.
  • Schedule meals and snacks regularly throughout the day.
  • Offer water between meals and snacks.
Day One Day Two Day Three
Breakfast
  • Scrambled egg
  • Whole grain English Muffin with margarine
  • Milk
  • Whole grain toast with thinly spread peanut butter
  • Banana slices
  • Milk
  • Oatmeal
  • Applesauce
  • Milk
Snack
  • Canned peaches
  • Yogurt
  • Dry cereal
  • Grapes cut in quarters
  • Crackers
  • Cheese
  • Cucumber slices
Lunch
  • Vegetable soup
  • Grilled cheese sandwich
  • Milk
  • Baked salmon
  • Cooked rice
  • Cooked broccoli
  • Sliced peaches
  • Milk
  • Vegetarian chilli with beans and cheese
  • Whole grain bun
  • Milk
Afternoon Snack
  • Pear slices
  • Cottage cheese
  • Tomato slices
  • Cheese cubes
  • Cantaloupe
  • Yogurt
Dinner
  • Cooked chicken
  • Baked sweet potato
  • Bread with margarine
  • Peas
  • Milk
  • Bean salad
  • Whole grain crackers
  • Cooked green beans
  • Milk
  • Pasta with tomato and meat sauce
  • Strawberries
  • Milk
Evening Snack
  • Fruit salad
  • Milk
  • Hard boiled egg
  • Milk
  • Orange
  • Milk

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Is your Child a Healthy Eater?

Complete the Nutri-eSTEP questionnaire to find out!

How does Nutri-eSTEP work?

  1. Visit www.nutritionscreen.ca and select the toddler or preschooler questionnaire.
  2. Answer 17 short NutriSTEP® questions about your child’s eating and activity habits – it takes less than 10 minutes.
  3. Get immediate feedback on what is going well and how to improve.

Call Telehealth Ontario and ask to speak to a Registered Dietician for FREE 1-866-797-0000