Toddlers have small stomachs and may not be able to eat much at one time.

They usually need two to three snacks during the day, along with their meals.

Offer a variety of healthy snacks about midway between meals.

Feed snacks when your child is hungry or thirsty, not for entertainment.

Although milk and 100 per cent juice are good snack choices, don’t overdo it.

In particular, limit the juice intake which is naturally sweet and should not be served too often throughout the day.

If your child drinks too much, they may not want to eat solid foods.

Other drinks — like fruit crystals, pop, coffee or tea — have no nutritional value and should not be given to toddlers.

You are the role model to help your child learn to eat a variety of healthy foods.

As a parent, you decide what food is served and when. The child decides whether and how much to eat.

It is a division of responsibility.

Aim to eat meals together as a family.

If this is not always possible, have at least one person sit and eat with your child.

Try the following ideas and suggestions for healthy meals and snack for your family:

■ For meals, aim for all four food groups: vegetables and fruit, milk and alternative, grain products, and meat and alternatives.

■ For snacks, aim for at least two food groups.

■ Serve food, milk, and juice just at meal and snack times and offer water at other times.

■ Let children feed themselves.

■ Know it is normal for your child’s appetite to change from day to day.

■ Never force a child to eat or reward your child with food.

■ Expect a mess — it is part of learning how to eat.

Cold food ideas

Here are some cold foods that can be served as healthy meals and snacks:

■ Whole grain, cold cereal with whole milk.

■ Milk or yogurt shakes blended with fruit.

■ Yogurt with fresh fruit pieces or applesauce.

■ Yogurt with crackers or roti.

■ Rice and raisin pudding with whole milk.

■ Dessert tofu with fresh fruit.

■ Sandwiches made with egg, tuna, chicken salad, sliced cheese or tender meat.

■ Grated or small cubes of cheese with whole grain crackers.

■ Small muffins and orange wedges.

■ Whole-grain crackers or rice cakes thinly spread with cottage cheese or mashed avocado.

■ Banana bread spread with cream cheese.

■ Whole grain toast spread with peanut butter, fruit puree, or non-hydrogenated margarine or butter.

■ Whole-wheat pita and hummus.

Hot food ideas:

Here are some hot foods that can be served for healthy meals and snacks:

■ Slow-cooked oatmeal with whole milk.

■ Flax pancakes with applesauce. Homemade pancakes are much healthier when you add more fibre.

■ Mini-omelettes or scrambled eggs and toast.

■ Soft tortillas filled with beans or ground meat.

■ Soups made with milk, and a whole grain bun. Sprouted-wheat bread products are always an excellent choice.

■ Vegetable, split pea or bean soup with Wasa crackers.

■ Fish chowder with bread sticks.

■ Macaroni and cheese.

■ Spaghetti with tomato or meat sauce.

■ Meatballs with pasta.

■ Chicken with vegetables.

■ Rice or pasta and meat with vegetables.

■ Baked beans and toast.

■ Chili, dahl, or lentils, and rice.

■ Vegetables and fruit ideas:

■ Soft cooked vegetables, such as carrot, broccoli, cauliflower, beans or asparagus, with dip or hummus.

■ Grated beets or grated raw carrots or cabbage.

■ Pieces of soft fruit with pits, seeds and tough skins removed, such as apples, banana, berries, kiwi, melon, peaches, pears or plums.

■ Grapes or cherry tomatoes cut length-wise into 4 pieces.

■ Tomato or mixed vegetable juice.

Laura Kalina is a registered dietitian with the Interior Health Authority. To

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