Feeding little ones

You decide, they decide

You choose what, when and where food is served. Your toddler chooses whether and how much to eat. This takes pressure off everyone.

Serve a 'safe' food

Include one food they usually eat at every meal, alongside new foods. It keeps meals calm and builds trust.

Expect 10–15 tries

Kids often need many exposures before accepting a new food. Keep offering small amounts without pushing.

Tiny portions

A toddler serving is about 1 tablespoon per year of age. Let them ask for more.

Make it hands-on

Washing veggies, stirring and sprinkling help kids feel ownership and makes them more willing to taste.

Cut for safety

Quarter grapes and cherry tomatoes lengthwise, avoid whole nuts and popcorn, and soften hard raw veggies for under-4s.

Family meals

Eat together when you can. Kids copy what they see you eat.

Build a balanced plate

Aim for half fruits & veggies, a quarter protein (beans, eggs, chicken, fish), and a quarter whole grains.

Frozen counts

Frozen fruits and veggies are picked ripe, just as nutritious, cheaper and never go bad in the fridge.

Budget proteins

Eggs, canned beans, lentils, peanut butter and chicken thighs are affordable, nutrient-dense staples.

Shop the edges

Most whole foods live around the store's perimeter. Buy what's in season for the best price and flavor.

Limit added sugar

Under age 2: avoid added sugars. Offer water and milk instead of juice.

Healthy fats matter

Avocado, olive oil, nut butters and full-fat dairy support growing brains.

Iron + vitamin C

Pair iron foods (beans, meat, spinach) with vitamin C (peppers, berries, oranges) to boost absorption.

👶 Young children

Soft, simple, finger-food friendly — easy to cut up for little hands.

• Cut food into finger-size strips and soften crunchy veggies.
• Serve one familiar food next to anything new.
• Keep seasoning mild — let them add sauce or dip.

⚽ Busy sports families

20 minutes or less, and easy to pack or eat on the way to practice.

• Cook a double batch on Sunday and reheat on practice nights.
• Pack wraps, muffins or pasta salad to eat in the car.
• Keep water bottles and a fruit bowl by the door for quick refuels.

💪 Single parents

One pan or under 10 minutes — less cooking, fewer dishes, more time together.

• Lean on one-pan meals so cleanup takes minutes.
• Give kids one small job, like washing veggies or setting the table.
• Keep a 'backup dinner' (eggs, frozen veggies, tortillas) for hard nights.

🎧 Teens

Hearty favorites teens love — and simple enough to make themselves.

• Teach 3–4 go-to meals they can cook alone.
• Stock grab-and-go protein: eggs, yogurt, cheese, beans.
• Let them pick one dinner a week — they eat more of what they choose.

💼 Working singles

Quick bowls, wraps and toasts that are easy to make for one.

• Cook once, eat twice: plan leftovers for tomorrow's lunch.
• Buy frozen veggies and small packs to cut waste.
• Bowls and toasts let you use up odds and ends.

🫶 Found family

Share-style dishes for a group of adults — bowls, sheet pans and build-your-own nights.

• Try build-your-own nights (tacos, bowls) so everyone picks.
• Share the work: one person cooks, another cleans, another shops.
• Split the grocery bill with a shared list.

🌿 Retirees

Gentle, simple meals for older adults — soft textures, soups, eggs and easy one-pan dinners.

• Choose soft textures and soups if chewing is harder.
• Add protein at every meal — eggs, beans, fish, yogurt.
• Cook smaller portions or freeze extras in single servings.