Nutritionist Tips for Toddlers and Preschoolers
By Registered Clinical Dietician & Nutritionist Geetanjali Mengi
The toddler and preschool years (ages 1–5) are a crucial phase of growth and development. During this time, children develop their eating habits, taste preferences, immunity, brain function, and overall health foundation. Proper nutrition during these early years not only supports physical growth but also plays a key role in cognitive development, emotional well-being, and lifelong health.
As a registered clinical dietician and nutritionist, I often meet parents who are concerned about picky eating, poor appetite, frequent illnesses, or weight issues in young children. The good news is that with the right guidance, balanced nutrition, and a little patience, healthy eating habits can be built early and sustained for life.
1. Focus on Balanced Meals, Not Just Full Plates
Many parents worry more about how much their child eats rather than *what* they eat. Instead of forcing children to finish meals, aim for balance. Each main meal should ideally include:
Whole grains (roti, rice, millets)
Protein sources (dal, curd, paneer, eggs, pulses)
Vegetables (especially colorful ones)
Healthy fats (ghee, nuts, seeds in age-appropriate forms)
Small portions with variety work far better than large portions that overwhelm the child.
2. Establish a Regular Meal and Snack Routine
Toddlers thrive on routine. Fixed meal and snack timings help regulate hunger cues and improve appetite. Avoid continuous grazing throughout the day, as this reduces interest in meals. Ideally:
3 main meals
2–3 healthy snacks
Adequate gaps between meals
Consistency helps the child’s digestive system and builds discipline around eating.
3. Encourage Self-Feeding and Independence
Allow toddlers to explore food with their hands and encourage self-feeding. While it can get messy, this process improves motor skills, confidence, and interest in food. Avoid feeding distractions like mobile phones or TV, as they interfere with hunger signals and mindful eating.
4. Handle Picky Eating with Patience
Picky eating is common between ages 2–4 and is usually temporary. Avoid pressuring, bribing, or forcing food. Instead:
Introduce new foods repeatedly (8–10 times if needed)
Combine new foods with familiar favorites
Eat together as a family—children learn by observing
Remember, consistency matters more than perfection.
5. Prioritize Protein, Calcium, and Iron
Key nutrients during early childhood include:
Protein for growth and muscle development
Calcium & Vitamin D for strong bones and teeth
Iron for brain development and prevention of anemia
Include milk and milk products, dals, green leafy vegetables, fruits, nuts (powdered), seeds, and iron-rich foods along with vitamin C sources to enhance absorption.
6. Limit Sugar, Salt, and Packaged Foods
Excess sugar and salt can affect taste preferences and health long-term. Biscuits, chocolates, packaged snacks, juices, and sugary drinks should be limited. Instead, offer:
Fresh fruits
Homemade snacks
Curd-based preparations
Simple home-cooked meals
Early exposure to natural flavors helps children develop healthier preferences.
7. Ensure Adequate Hydration
Water is often overlooked in young children. Encourage regular water intake throughout the day. Avoid frequent fruit juices or sweetened beverages, as they add unnecessary sugar and reduce appetite for meals.
8. Support Immunity Through Nutrition
Frequent infections are common in preschoolers, but a nutrient-rich diet can strengthen immunity. Include seasonal fruits, vegetables, probiotics (curd, buttermilk), adequate protein, and healthy fats. Proper sleep and physical activity also play a supporting role.
9. Growth Monitoring and Individualized Nutrition
Every child grows at a different pace. Regular growth monitoring helps identify nutritional gaps early. If a child shows signs of poor weight gain, frequent illness, or digestive issues, professional nutritional guidance is essential. Individualized meal plans ensure the child’s unique needs are met without unnecessary supplements.
Final Thoughts
The goal of toddler and preschool nutrition is not just growth, but building a healthy relationship with food. With the right balance, routine, and positive environment, children can grow into confident and healthy eaters.
If you are concerned about your child’s nutrition, growth, or eating habits, professional guidance can make a meaningful difference early on—when it matters the most.
For personalized pediatric nutrition support, consult Registered Clinical Dietician & Nutritionist Geetanjali Mengi.
Geetanjali- The Voice of Healthcare- a Reg, Clinical Dietician Nutritionist, Wellness-Speaker, Author, Anchor, Wellness Expert, Pod-caster, Blogger, You tuber is based in Mumbai