Every child is unique, but in the first 1,000 days of life, the brain grows faster than at any other time.
The food your toddler eats now supports that growth and builds healthy habits for life. A varied, balanced diet gives them the energy and nutrients to grow, learn and play.
From pregnancy to age two, when nutrition shapes the brain most.
1
A toddler's day
Small stomachs need regular refuelling. Aim for 3 meals and 2–3 healthy snacks.
Meal
Breakfast
Porridge or wholegrain cereal with milk and fruit
Snack
Morning
Fruit slices, yoghurt or cheese cubes
Meal
Lunch
Protein, starchy food and vegetables
Snack
Afternoon
Toast fingers, hummus or vegetable sticks
Meal
Afternoon
A small portion of the family meal
- Let your toddler lead. They decide how much to eat, and appetites change from day to day.
2
Milk after 12 months
Milk becomes a drink, not a meal. You can keep breastfeeding for as long as you and your child want.
From 12 months: Full-fat cow’s milk as a main drink
12–18 months: Move from bottle to an open cup
From 2 years: Lower-fat milk if your child eats and grows well
Growing-up milks aren’t necessary for most toddlers. Too much milk can fill them up and leave less room for iron-rich foods.
3
A different diet
Toddlers aren’t small adults. For their size, they need more energy and nutrients than grown-ups, but their stomachs are still small.
Full-fat dairy
Choose full-fat milk, cheese and yoghurt until at least age 2.
Easy on fibre
Too many high-fibre foods fill small tummies before they get enough energy.
Low salt and sugar
Skip added salt, and avoid sweets and sugary drinks.
Water and milk
The best everyday drinks. Ask your doctor about vitamin D drops.
4
Food for toddlers
Offer something from each group every day.
Fruit & veg
A variety of colours
Starchy foods
Bread, rice, pasta, potatoes
Protein
Meat, fish, eggs, beans, lentils
Dairy
Milk, cheese, yoghurt
5
Development milestones
Toddlers learn something new almost every week. Around these ages, many children:
- Walk alone
- Say several words
- Feed themselves with a spoon
- Run and kick a ball
- Put two words together
- Copy what you do
- Climb well
- Speak in short sentences
- Play with other children
This information is for general guidance only and doesn’t replace advice from your doctor, midwife or health visitor.
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