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Three year old baby food


Easy Feeding Guide: What Three Year Olds Eat

Inside: What do three-year-olds eat? Here’s an easy guide that shows you what foods three-year-olds need to eat to grow and thrive. You’ll leave with a good understanding of what to feed your toddler!

When my first son turned 3, I also had a 1-year-old coming up behind him. I was all toddler-focused and sleep-deprived, but I was doing my best to provide balanced meals (between bowls of o’s).

It may feel overwhelming to feed a three-year-old, after all, maybe they have real opinions about what they have on their plate and whether they will eat it. Maybe it seems like your “threenager” toddler, isn’t eating. I want to help you know what to serve your child so that you can feel confident that you are giving them choices that will help them grow and thrive.

How Three-Year-Olds Eat

Three-year-olds are amazing. They are playing, learning, and interested in copying so much of what you do. They may have strong opinions about what they will and won’t eat, and that’s actually okay.

They are also increasingly interested in using utensils and learning how they work (even if they still choose to primarily eat with their hands). This helps kids stay interested in meals. You might find adding new utensils to a meal may increase their interest in eating foods.

If your three-year-old is unreliable in their eating, congratulations! They are normal. One day they may eat a lot, one day they may eat a whole pizza. It can be hard to figure out how much to make for dinner, but this is a good sign that your child is listening to how much their body needs to eat.

By now your child needs to be eating table food, meaning, food that the family is eating. Foods like purees, puffs, or “baby foods” should be behind them unless your child has a specific need for these foods. If your child is still unable to eat solid food or eat a variety of textures, it may be time to learn more about help for families with picky eaters.

If you’ve noticed that your three-year-old is becoming increasingly picky, that can be common. Often picky eating emerges in toddlerhood.

Related: Get your Picky Toddler on the Road to Eating More Foods

What Balanced Meals Do Three-Year-Olds Need to Be Served?

Preschoolers and toddlers (sometimes three-year-olds are both, right?) often display love for some foods and hatred toward others. Preschoolers still have small stomachs though. They need balanced options in a feeding schedule or routine to get the nutrients they need and keep them from asking for snacks every 10 minutes.

Here is the magic meal and snack formula that makes it easier to feed your preschooler through all the preschooler issues that you face:

Protein food + fat source + fruit and/or veggie + energy food = balanced meal and snack

Let’s get into each of these so you know which foods are in which categories.

Protein foods that your three-year-old can eat (when cooked soft)

Protein comes in more than just meat. There are lots of protein foods that your three-year-old can eat. Make sure they are cooked soft and diced, or served in safe ways.

  • Meatballs
  • Eggs
  • Chicken
  • Fish
  • Peanut butter or nut/seed butters (spread on a cracker or bread, or mixed into something)
  • Ground up nuts or seeds mixed into other foods like yogurt or applesauce
  • Beans
  • Dairy: milk, cheese, yogurt
  • Tofu
  • Lentils
  • Hummus
  • Lamb
  • Pork
  • Beef

Serve a protein food at every meal and snack. This trick and having a toddler feeding schedule, can help toddlers not ask for snacks every 10 minutes!

Fat sources for your three-year-old

Preschoolers need fat for their brain development. They also need fat for energy, to keep them going throughout the day. We can serve foods that already have fat in them like meat or dairy, or we can add fat to our cooking and serving. Here are some great sources of fat for three-year-olds.

  • Butter
  • Coconut oil
  • Avocado oil
  • Avocado
  • Full-fat dairy: milk, cheese, yogurt
  • Nut and seed butters (spread on crackers or bread, or mixed into other foods)
  • Fatty fish (salmon, sardines)
  • Ghee

Fruits and veggies for three-year-olds

Your three-year-old can eat any fruits and veggies that you serve with your own meals and snacks, as long as they are prepped in a safe way. The more variety they see, the more likely they will be to try new foods and keep eating a larger variety of foods. The more often your preschooler sees fruits and veggies, the better. Serving a green and an orange veggie daily helps them get enough vitamin A and other important vitamins and minerals.

Here’s a short list of green and orange veggies to focus on:

  • Broccoli
  • Cooked greens
  • Carrots (served cooked soft, shredded, or in thin matchsticks)
  • Sweet potatoes
  • Pumpkin

Other fruits and veggies like bell peppers, oranges, strawberries, and kiwi fruit help your child get the vitamin C they need to absorb iron into their body.

If you can, add some color to every snack. That means adding a fruit and/or veggie whenever you serve food. Adding color helps them get the nutrients they need and helps keep them familiar with veggies and fruits.

Read about the best vegetables and fruits for kids.

Energy foods for three-year-olds

Three-year-olds are busy! That’s why we need to provide plenty of energy foods like whole grains, starchy veggies, and fruit. It’s easy to find yourself in a constant cracker and granola bar cycle with preschoolers. I’m not down on granola bars, but we can’t stop serving a variety of foods, just because our preschoolers are in love with a specific packaged snack. In addition to some packaged snacks, see how many other energy foods you can include in your child’s diet this week.

  • Beans/peas/lentils
  • White potatoes
  • Bread
  • Oats (cooked)
  • Sweet potatoes
  • Quinoa
  • Dried fruit that has been cut into small pieces, cooked and softened, or cooked into things
  • Homemade muffins

Free Child Feeding Guide: From Stress to Success: 4 Ways to Help Your Child Eat Better Without Losing Your Mind

Prevent choking when deciding what to serve your three-year-old

Even three-year-olds are still at a higher risk for choking, so we need to modify.

Here are some common choking hazards for kids under 4:

  • Raw veggies
  • Marshmallows
  • Whole grapes and cherry tomatoes
  • Popcorn
  • Whole nuts and seeds
  • Tough meat
  • Chunks of nut butters
  • Hot dogs and sausages
  • Chunks of cheese
  • Gum
  • Hard candy, chewy candy

To prevent choking

  • Modify – soften or dice
  • Sit – make sure your child is sitting in a chair while eating
  • Avoid some foods that cannot be modified
  • Be prepared if something does happen

What do three-year-olds eat?

Here is a sample menu for the foods that could be served to your three-year-old. I haven’t included portion sizes here, because it’s so important that your preschooler be allowed to choose what portion sizes are right for them. It’s the child’s job to decide how much to eat!

Start with small portions, about 2 tablespoons of each type of food on their tray or plate. They will let you know if they want more of a specific type of food. If they don’t want to eat, don’t pressure them.

Sample menu for a three-year-old

Breakfast: peanut butter toast with sprinkles, banana, and milk

Morning snack: full-fat yogurt, thinly sliced apples

Lunch: tuna sandwich, fruit, and matchstick carrots

Afternoon snack: hummus, crackers, and thinly sliced veggies

Dinner: spaghetti and meatballs with broccoli and salad

Looking for more meal ideas? See our blog for healthy toddler lunches and snack ideas for kids.

Feeding My Three-Year-Old Is Really Hard for Me

Actually figuring out what to feed your three-year-old is only the half of it. Feeding preschoolers can be confusing, tricky, and defeating.

If you’re struggling with your child because they won’t eat any of these foods, you may have a three-year-old picky eater. Here are a few places where you can find help for your specific issue, whether you consider your three-year-old a toddler or a preschooler, all of these articles will help!

  • Getting your toddler to eat: the 1 most important thing you can do
  • Everything you need to do if your toddler is not eating
  • The eating routine that will end your food battles

If you need more help, here’s help for a few commonly asked questions:

  • My toddler is throwing food!
  • My toddler is not eating dinner
  • My toddler is refusing to eat anything but milk

40 Toddler Meal Ideas for 3 Year Olds

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A list of 40 easy and toddler-approved toddler meal ideas for 3 year olds based on what my toddler eats every day.

I’ve compiled more than a month of toddler lunch ideas (that could be used for snacks or dinner too!). 3 year old toddler meal ideas that are easy, healthy, nutritious, and mom-approved.

Help prevent mealtime decision fatigue and add some of these easy 3 year old toddler lunch ideas to your meal rotation. Simple ingredients and most require little to no cooking!

You might also like these related posts:

  • Easy Toddler Meal Ideas: 21 Meals for the Week
  • Easy Toddler Lunch Ideas for 2 Year Olds
  • How To Make A Toddler Snack Plate Lunch + 30 Toddler Lunch Ideas

Red more from my meal idea series >>> Meal Ideas

3 Year Old Toddler Meal Ideas

Before we jump in I want to share some of my favorite toddler feeding supplies that help with mealtime. You will see these pictured below:

Nuby 360 Cup: a great alternative to a sippy cup! My kids love the different characters and they don’t leak!

EZPZ Mini Play Mat (pictured above): a fun divider plate that helps make meal time fun! The suction works great and they come in such cute colors. Use EZPZ25LOVE to get 25% off $75+

Pillowfort Divided Plates: a great versatile plate! It’s the perfect size for toddlers and we use ours every day. They have held up for years and are dishwasher safe.

Elk & Friends Glass Cups with Silicone Sleeves: we love these straw cups for smoothies and use them for milk and water as well. So many cute color combos and the silicone sleeves make them toddler-proof (we haven’t broken a single one yet!).

Toddler Meal Idea Side Dishes

I love using divided plates because it makes it easy to visualize toddler portion size (it’s a good place to start but allow your child to eat until they are full) and reminds me to serve healthy, nutritious sides. Here are some side dish ideas:

  • Smoothie
  • Whole milk yogurt
  • Sliced, shredded, or string cheese
  • Unsweetened applesauce
  • Grapes
  • Thinly sliced apples
  • Pears
  • Kiwi
  • Berries
  • Mandarin orange
  • Grapes (halved or quartered)
  • Watermelon
  • Plum
  • Canned fruit (in 100% juice)
  • Thawed frozen fruit
  • Baby carrots
  • Cucumber
  • Broccoli w/ ranch dressing
  • Peas
  • Bell pepper
  • Avocado
  • Crackers
  • Graham crackers
  • Pretzels
  • Raisins
  • Beans

Easy Toddler Meal Ideas 1-4

  1. Pretzels w/ guacamole: we love the flat pretzel crisps with dips like guacamole for dipping. Side of green smoothie and cheddar cheese. (Cup shown: Elk & Friends Glass Toddler Cup)
  1. Bagel w/ cream cheese: toasted bagels are great for older toddlers who have all their teeth and are very comfortable chewing (bagels can be chewy). Side of unsweetened cinnamon apple sauce, grapes, and string cheese.
  1. Cheese tortilla roll up: tortilla sprinkled with cheese and then rolled up and cooked on the stove. Side of sour cream (or greek yogurt) for dipping, carrots, and frozen wild blueberries.
  1. PB&J bites: peanut butter (or other butter) and jelly sandwich made toddler size by cutting into bite sized pieces. Side of baby carrots with cream cheese and string cheese.

3 Year Old Meal Ideas 5-8

  1. Broccoli eggs & cheese: make scrambled eggs but toss in some chopped broccoli for a more nutritious twist. Side of whole milk yogurt with blueberries and chicken sausage.
  1. Turkey & cheese roll ups: lay sliced cheese or string cheese on a piece of turkey and roll up tightly. Side of apples with peanut butter and baby carrots. (Food picks pictured: Fun Animal Food Picks)
  1. Pizza: leftovers make easy lunches! Leftover bbq chicken pizza with sides of avocado with everything but the bagel seasoning (EBB) and thawed frozen mango.
  1. Egg & cheese quesadilla: quesadilla filled with scrambled eggs and cheese. A breakfast quesadilla can be easier for toddlers and preschoolers to eat compared to a full breakfast burrito. Side of thawed frozen mango, chicken sausage, and avocado with EBB.

Toddler Meal Ideas 9-12

  1. Pancake dippers: cut pancakes into strips to make them a fun toddler-friendly finger food. Served with side of maple syrup for dipping and whole milk yogurt.
  1. Turkey & cheese grilled pinwheels: lay out a slice of bread and top with turkey and cheese then tightly roll up. Cook in butter on all sides until crispy like grilled cheese then cut into slices or pinwheels. Side of cucumber with cream cheese and sliced pears. (Food picks pictured: Fun Animal Food Picks)
  1. Scrambled egg sandwich: serve scrambled cheesy eggs inside an english muffin (or toast) to make a toddler-friendly breakfast favorite. Side of extra eggs, avocado, kiwi, and a homemade cereal bar.
  1. Chili: loaded chili served deconstructed. Chili with sour cream, crackers, shredded cheese, and avocado.

Toddler Meals for 3 Year Olds 13-16

  1. Baked beans: don’t forget about this easy toddler lunch option! Baked beans with a side of unsweetened berry apple sauce, and steamed broccoli with ranch for dipping.
  1. Yogurt snack plate: serve lunch snack style with your toddler’s favorite side dishes. Whole milk yogurt, baby carrots, strawberries, kiwi, cheddar cheese, and bunny graham crackers. (Fun flower plate pictured: EZPZ Mini Play Mat)
  1. Pasta salad: toddler pasta salad made with pasta, olives, cherry tomatoes, cheddar cheese, and ranch dressing. Side of raspberries and pretzel sticks.
  1. Grilled cheese: grilled cheese with sides of mixed berries, and baby carrots with cream cheese and EBB for dipping. (Fun food cutter pictured: Kids Sandwich & Veggie Cutters)

3 Year Old Meals 17-20

  1. Turkey & string cheese snack plate: snack plates make any meal more fun! Turkey and string cheese roll ups, baby carrots, pear, avocado, bunny graham crackers, and raisins. (Fun flower plate pictured: EZPZ Mini Play Mat)
  1. Egg salad sandwich: egg salad made with boiled eggs, whole milk greek yogurt, and a dash of mustard, salt, and pepper. Side of baby carrots, raspberries, and cheddar cheese cubes.
  1. Black bean & cheese quesadilla: smushed black beans and cheese inside a flour tortilla. Sides of avocado with EBB, and fresh mandarin orange.
  1. Mini peppers w/ cream cheese: halve mini sweet peppers and remove the seeds, then stuff with cream cheese and sprinkle with EBB. Side of avocado and fresh mandarin orange.
  1. Potato skins: these were left over from dinner and make a quick and easy lunch when heated back up. Side of ranch or whole milk greek yogurt for dipping, veggies, and nosa yogurt.
  1. Avocado chicken salad sandwich: make super easy chicken salad by mixing together shredded chicken (I used canned, but rotisserie or left over chicken work too) with avocado. Serve alone, with crackers, or as mini sandwiches, side of cucumber with cream cheese and mandarin oranges.
  1. Turkey & cheese slider: melt turkey and cheese on a Hawaiian sweet roll for an easy slider or toddler-sized sandwich. Side of avocado and thinly sliced apples (apples can be a choking hazard).
  1. Kidfresh Pizza: we love Kidfresh pizza as a quick and easy frozen meal option because its made with veggies! Side of whole milk string cheese and mandarin oranges.
  1. Dino veggie chicken nuggets: dino nuggets can be a toddler’s best friend! We love Perdue Chicken Plus because they are made with veggies. Side of ketchup for dipping, cucumber, mandarin oranges, and grapes.
  1. Yogurt chicken salad: chicken salad made with shredded chicken (I use canned chicken breast), whole milk greek yogurt, grapes, cucumber, and dill. Side of pretzels for dipping, and a smoothie. (Cup shown: Elk & Friends Glass Toddler Cup)
  1. Avocado toast: easy and nutritious! Toast topped with smushed avocado, side of yogurt tube, strawberries, and mini cookies.
  1. Pinto beans & cheese: beans can be a great source of protein and are easy for your toddler to eat. Pinto beans with cheese, sides of thawed frozen wild blueberries and avocado.
  1. Sweet potato mac & cheese: instead of pasta, try using sweet potato ‘rotini’ and mix with a soft cheese like laughing cow cheese or cream cheese. Side of watermelon and peas.
  1. Sweet potato tots: my boys love tots and they are so easy to heat up in the air fryer. Served with sweetened greek yogurt as dipping sauce, blueberries, and rice cake with peanut butter.
  1. Cheese & crackers: cheese and crackers with a side of orange bell pepper with cream cheese and EBB seasoning, blueberries, and plums.
  1. Mac & cheese snack plate: a snack plate with Annie’s white cheddar mac with peas and carrots, thawed frozen mango, goldfish crackers, shredded carrots, fruit snack gummies, and avocado. (Fun flower plate pictured: EZPZ Mini Play Mat)
  1. Mini nachos: corn chips topped with white cheddar cheese and olives to make mini toddler nachos. Side of kiwi, yellow plum, carrots, and peas.
  1. Veggie muffin: we love Veggies Made Great muffins because they are loaded with veggies. Side of carrots with ranch for dipping, and kiwi.
  1. Cucumber sandwiches: cucumbers sliced thin with cream cheese in between slices to make cucumber sandwiches. Sides of avocado, peaches, graham cracker, raisins, and cheese. (Fun flower plate pictured: EZPZ Mini Play Mat)
  1. Veggie corndog: veggie corndogs (we like these veggie corndogs) can be especially fun for toddlers because they are served on a stick! be sure to slice lengthwise for young toddlers under 3-4. Side of ketchup for dipping, string cheese, and mandarin orange.
  1. Avocado quesadilla: instead of cheese, try loading up a quesadilla with smushed avocado. Side of black beans and corn and gogi berries.
  1. Dr. Praeger’s Broccoli Littles: a favorite quick and easy lunch idea: Dr. Praeger’s Broccoli littles. Side of cucumber, carrots with hummus and strawberries.
  1. Avocado tuna salad: tuna mixed with avocado and cucumber, crackers and pretzel crisps for dipping, and a side of mandarin orange.
  1. Cauliflower tots: cauliflower tot snack plate with ketchup for dipping, turkey, cooked baby carrots, grapes, plantain chips. (Fun flower plate pictured: EZPZ Mini Play Mat)

Summary of 3 Year Old Lunch Ideas

Here is a quick breakdown of easy toddler lunch ideas:

  1. Pretzels w/ guacamole
  2. Bagel w/ cream cheese
  3. Cheese tortilla roll up
  4. PB&J bites
  5. Broccoli eggs & cheese
  6. Turkey & cheese roll ups
  7. Pizza
  8. Egg & cheese quesadilla
  9. Pancake dippers
  10. Turkey & cheese grilled pinwheels
  11. Scrambled egg sandwich
  12. Chili
  13. Baked beans
  14. Yogurt snack plate
  15. Pasta salad
  16. Grilled cheese
  17. Turkey & string cheese snack plate
  18. Egg salad sandwich
  19. Black bean & cheese quesadilla
  20. Mini peppers w/ cream cheese
  21. Potato skins
  22. Avocado chicken salad sandwich
  23. Turkey & cheese slider
  24. Kidfresh Pizza
  25. Dino veggie chicken nuggets
  26. Yogurt chicken salad
  27. Avocado toast
  28. Pinto beans & cheese
  29. Butternut squash mac & cheese
  30. Sweet potato tots
  31. Cheese & crackers
  32. Mac & cheese snack plate
  33. Mini nachos
  34. Veggie muffin
  35. Cucumber sandwiches
  36. Veggie corndog
  37. Avocado quesadilla
  38. Dr. Praeger’s Broccoli Littles
  39. Avocado tuna salad
  40. Cauliflower tots

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What to feed a child from the age of three - general recommendations

Children at the age of three are usually very mobile, active and restless. They grow very quickly and just as quickly learn the world - that's why at this age it is so important to have a balanced and healthy diet that will provide the baby's body with everything it needs. We offer you some general recommendations that you should follow when shaping the diet of a three-year-old child.

Children of 3 years old - what is changing

At the age of three years, the digestive functions of the child's body are already quite active and the child no longer needs breast milk. At the same time, it is at this age that various problems with the gastrointestinal tract often occur, so you need to be especially careful when choosing food for a three-year-old child.

First of all, calories. At the age of 3 years, the body's need for energy is no more than 1600 calories per day.

At this age, it is recommended to switch to four meals a day: breakfast, lunch, afternoon tea, dinner, while lunch accounts for 35% to 40% of calories. Feeding at bedtime at this age should be stopped, snacking is also not recommended.

General Rules
    • By the age of three, a child already has enough teeth to chew their own food. This means that you can not grind all the products into a puree.
    • The baby will benefit from steamed foods, although fried foods can already be given at this age.
    • At this age, the child's diet must include animal protein (eggs, poultry, lean fish).
    • It is advisable to include milk porridge and cottage cheese casseroles (cheesecakes) in the diet.
    • In order for a child to have good immunity, the menu should include fruits and vegetables.
    • From drinks, you can give tea with milk, freshly squeezed juices, jelly, compotes, milk, kefir and sourdough (kefir and sourdough are completely different products that are often confused). Once a week you can give cocoa with milk.

Calcium

At the age of three, dairy products must be in the child's diet, since they are the main source of calcium. Excellent sources of calcium are milk, cottage cheese, cottage cheese desserts, yogurt, kefir, sourdough.

For example, children's vanillin-flavored cheese curd, specially designed for ages 3 and up, is perfect for this age group in a convenient plastic cup.

Read also: How much calcium do you need to be healthy, and where to get it - 10 calcium-rich foods

Sweets , marshmallow, jam). It is worth remembering that sweets containing chocolate increase the excitability of the nervous system and can cause allergies, so you should not abuse them. It is not recommended to give sweets at night, as this leads to caries.

Recall that for the smallest - aged from 6 months - it is recommended to give yoghurts and sweet curd pastes based on fructose and with the addition of fruits and vegetables "native" to Ukraine (blueberries, raspberries, apples, rose hips, pumpkins, carrots).

Also Read: 6 Months and Older - Which Dairy Products to Give to Young Babies

Salt

Generally, most people consume more salt than they need, and not vice versa. Your task is to teach your baby to eat moderately salty foods. To do this, you need to salt food at the end of cooking and in such a way that the food is slightly undersalted. Also, make sure that foods that contain a lot of salt (sausages, smoked meats, etc.) appear in the baby's diet as late as possible.

Seasonings and spices in the diet of a 3-year-old child are allowed only in small quantities.

Prohibited products
    • Natural coffee.
    • Mayonnaise and mustard, horseradish and pepper, artificial sauces and seasonings.
    • Juices prepared from concentrates.
    • Fatty meats and fish, including goose and duck.
    • Mushrooms.
    • Cold smoked fish and fish without heat treatment.
    • Canned food, pates, meat or fish aspic, liver sausages.
    • Products containing artificial food additives, sweeteners, colors and flavors (chewing gum, sweets with flavors and sweeteners, including).
    • Carbonated drinks.
    • Unboiled and unpasteurized milk. Recall that milk bought on the market can be a source of infectious diseases and a huge amount of harmful bacteria. For baby food, pasteurized milk of special baby brands is recommended.

Based on materials Babyblog.ru , O-Krohe.ru , 7ya.ru

Baby food 📚 - top of the best literature on the topic

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It's time to introduce complementary foods to your child, and you are terrified that you will become a hostage to cereals and purees for a long time? Taught by bitter experience with the elder, have firmly decided not to arrange theatrical performances in order to feed the younger? Or are you looking forward to complementary foods, hoping that your baby will become like this...

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Polina Kazimirova

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It's time to introduce complementary foods to your child, and you are terrified that you will become a hostage to cereals and purees for a long time? Taught by bitter experience with the elder, have firmly decided not to arrange theatrical performances in order to feed the younger? Or are you looking forward to complementary foods in the hope that your baby will become like this . ..

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In this book you will find many recipes that will make your baby's food as comfortable as possible. A nutritionist's advice will help to gently adapt his digestive system to new foods, from the period of the first weaning to the age of three. Recipes for vegetable and fruit purees, cereals with milk ...

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This book contains recipes for a children's menu that can be prepared in a slow cooker. Dairy dishes and homemade products, mashed soups, meat and fish steam dishes are suitable for kids. For older children, according to the proposed recipes, you can cook the first and second ...

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