Dietitian advice for growing kids, ages 3 to 12
Simple, age-banded guides to what to feed your child, the nutritional values that matter, and why those nutrients help. Each guide is a free printable you can keep on the fridge.
All dietitian advice guides
A full week of meals, planned by age
Seven days of breakfast, lunch, snack, and dinner for each age band — plus a grocery list, simple recipes, and calm picky-eater strategies. Read it here or download the printable to keep on your fridge.
Toddler Growth Menu (Ages 3-5)
Dietitian-approvedA colorful, nutrient-dense plan designed to support rapid physical growth and palate exploration for preschoolers.
Monday
- BreakfastOatmeal with mashed banana and cinnamon
- LunchHummus veggie wrap with diced cucumber
- SnackGreek yogurt with blueberries
- DinnerSoft cooked chicken with sweet potato cubes
Ensure plenty of water is available throughout play.
Tuesday
- BreakfastScrambled eggs with finely diced spinach
- LunchLentil soup with small whole wheat roll
- SnackApple slices with thin almond butter spread
- DinnerSalmon flakes with steamed broccoli florets
Try introducing one new herb like parsley today.
Wednesday
- BreakfastWhole grain toast with avocado smash
- LunchTurkey and cheese roll-ups with bell peppers
- SnackCottage cheese with peach slices
- DinnerGround turkey meatballs with mild tomato sauce
Focus on keeping textures soft and easy to chew.
Thursday
- BreakfastPlain yogurt with raspberries and chia
- LunchMini quiches with peas and carrots
- SnackPear slices with mild cheddar cheese
- DinnerMild vegetable curry with soft rice
Hydration is key; encourage small frequent sips.
Friday
- BreakfastWarm quinoa porridge with stewed apples
- LunchPasta spirals with hidden cauliflower sauce
- SnackBanana with a light sunflower seed drizzle
- DinnerBaked white fish with mashed peas
Offer a variety of colors to stimulate interest.
Saturday
- BreakfastWhole wheat pancake with ricotta topping
- LunchBlack bean tacos with mild salsa
- SnackCucumber sticks with mild yogurt dip
- DinnerStir-fry chicken strips with snap peas
Involve your toddler in washing the produce.
Sunday
- BreakfastHard boiled eggs with whole wheat toast fingers
- LunchRoasted veggie bowl with quinoa
- SnackFresh strawberries and cream cheese
- DinnerBaked chicken thigh with roasted squash
Keep portions small and allow for refills.
What this week delivers
This menu provides high-quality protein and complex carbohydrates to fuel active toddlers. Calcium and iron intake are prioritized to support bone development and brain function.
Dietitian tips
Serve new foods alongside familiar favorites to increase acceptance. Focus on creating a relaxed, pressure-free dining environment to foster positive food associations.
Picky-eater strategies
Picky eating is perfectly normal at this age. Offer very small portions, keep a new food next to a familiar favorite, and eat together so your child learns by watching you. Don't pressure, bribe, or hide vegetables — let them explore at their own pace. It can take 10 to 15 calm tries before a child accepts a new food, so keep offering without making it a battle. Praise them for tasting, not for finishing.