The energy needs or requirements of a small child are not very large.
This is a general guide to feeding your young child: Each day, a child between the ages of 1 and 3 needs approximately 40 calories for every inch (2.54 cm) of height. This means, for example, that a child who is 32 inches (81.28 cm) tall should consume an average of approximately 1,300 calories per day, but the amount varies depending on individual body type and activity level.
A child’s portion should be approximately one‑quarter of an adult’s portion.
For example, this is an average‑sized meal for a child:
- One ounce of meat or 2 to 3 tablespoons of beans
- One to two tablespoons of vegetables
- One to two tablespoons of fruit
- A quarter of a slice of bread
Your young child will receive enough calories along with all the protein, vitamins, and minerals they need from an average daily intake similar to that shown in the following chart.
Average daily intake for a young child
| Food group | Portions per day | Number of calories per day | One serving is equivalent to |
|---|---|---|---|
| Grain | 6 servings | 250 calories | Bread, ¼ to ½ slice Cereal, rice, pasta (cooked), 4 tablespoons Cereal (dry), ¼ cup 1 to 2 soda crackers |
| Vegetables | 2 to 3 servings | 75 calories | Vegetables (cooked), 1 tablespoon per year of age |
| Fruit | 2 to 3 servings | 75 calories | Fruit (cooked or canned), ¼ cup Fruit (fresh), half Juice, ¼ to ½ cup (2‑4 oz) |
| Dairy | 2 to 3 servings | 300‑450 calories | Milk, ½ cup Cheese, ½ oz (1 inch or 2.54 cm cube) Yogurt, ⅓ cup |
| Protein (meat, fish, poultry, tofu) | 2 servings | 200 calories | 1 oz (equivalent to 2 one‑inch or 2.54 cm cubes of solid meat or 2 tablespoons of ground meat) Egg, ½ of any size, yolk and white |
| Legumes (dried beans, peas, lentils) | 2 servings | 200 calories | Soaked and cooked, 2 tablespoons (⅛ cup) |
| Peanut butter (just soft) | – | 95 calories | Thin layer on bread, toast or soda cracker, 1 tablespoon |
I’m not going to give you a long list of ingredients or 1001 healthy snack recipes. I’m suggesting that with just 7 ingredients, and maybe a few extras, you can make at least 33 recipes.
What’s more, they’re simple and you can have them ready in no time if you’re organized. This will help you make the most of the food you already have at home and turn it into new options that will appeal to your children.
Let’s begin.
First of all, I’ll introduce you to the ingredients we’ll be using, and then I’ll share some different options or recipes you can make with them. As you’ll see, there are representatives from each food group: starches or carbohydrates, proteins, and fats.
However, it’s NOT necessary for your child’s breakfast, mid‑morning snack, or afternoon snack to include a food from each group. What’s important is the overall quality of the meal throughout the day, and that all the foods are high‑quality #realfood, avoiding processed foods.
Ingredients
There are seven main ingredients that form the basis of some of the recipes, and a few extras that will add color, flavor, aroma, or texture. You might be wondering why I chose these ingredients, and the answer is simple.
Many of them are foods I suggest my patients incorporate into their diets, but in many cases, they don’t know what to do with them. So, since I imagine this is a common question, that’s why I chose them for this post.
The ingredients I suggest can be substituted with similar ones. For example, in some recipes you can choose another seasonal fruit instead of an apple, cashew nuts instead of almonds, or a plant‑based drink enriched with calcium and vitamin D instead of milk.
IMPORTANT: When buying the ingredients, none should contain added sugars or refined flours. There should also be no processed ingredients.
- Oat flakes and oat flour (just crushing the flakes is enough).
- Wholemeal loaf bread or wholemeal toast (the real kind).
- Fruit: Ripe banana and apple.
- Egg
- Dairy products: natural yogurt and cow’s milk.
- Unsalted and unfried nuts: hazelnuts, almonds, walnuts and peanuts (although the latter could be called a legume).
- Avocado
Extras: defatted cocoa powder, raisins, 70‑99% dark chocolate, cinnamon, extra virgin olive oil, spices, vanilla extract, and yeast. You can also add vegetables (tomato, mushrooms, cucumber, etc.).
Snack recipes
And the ideas arrived! You’ll see that some are very simple and others more complex. Some just require you to grab the ingredients and mix them, while others even require turning on the stove. I don’t mean to overwhelm you with these recipes, as I can tell you firsthand that they aren’t that difficult or time‑consuming to make. Sometimes all it takes is a little love.
Planning is key! You can save the simpler options for weekday snacks and the more elaborate ones for the weekend. You can also prepare some on the weekend and have them ready to use during the week. For example: pancakes, applesauce, or homemade “Nutella.” Oh! And even if some of them seem like they should be eaten hot, it’s not necessary.
1. Banana and apple
| Ingredient | Quantity |
|---|---|
| Small banana | 1 |
| Apple | ½ |
Preparation: Peel the banana and the apple. Cut each of them as you like, into large or small pieces. You can give them fun shapes.
2. Apple compote
| Ingredient | Quantity |
|---|---|
| Apple | 1 |
| Cinnamon | to taste |
Preparation: Peel the apple and cut it into wedges. Arrange the wedges in a silicone container or microwave‑safe container. Add cinnamon to taste. Microwave on full power for 3‑4 minutes. Once cooked through, blend with an immersion blender. Store in a glass jar.
3. Dried fruits and raisins
| Ingredient | Quantity |
|---|---|
| Almonds | to taste |
| Hazelnuts | to taste |
| Walnuts | to taste |
| Raisins | to taste |
Preparation: Mix the ingredients in the proportions you like best.
4. 100% Peanut Butter
| Ingredient | Quantity |
|---|---|
| Unsalted, unroasted peanuts (in shell) | as needed |
Preparation: Shell the peanuts. Place them in a bowl of water to maximize their nutrients. Dry them with a cloth or paper towel, or roast them in a dry pan. Place them in a food processor or blender suitable for this purpose; avoid using a conventional blender. Blend until finely ground and creamy.
Note: You can also buy it online or in herbal shops. Remember that the only ingredient should be peanuts.
5. Cocoa spread like “Nutella”
| Ingredient | Quantity |
|---|---|
| Small avocado | 1 |
| Raisins | 1 tablespoon |
| Unsweetened cocoa powder | 1‑2 tablespoons |
| Milk | 2 tablespoons |
| Hazelnuts | 35 g |
| Vanilla extract | a few drops |
Preparation: Put all the ingredients in the blender container and blend until you get a creamy texture. Quantities can be adjusted to taste.
Notes: Keep in mind that avocado oxidizes quickly, so don’t make too much and try to use it within 2‑3 days.
6. Apple with cocoa cream
| Ingredient | Quantity |
|---|---|
| Apple | 1 |
| Cocoa cream (recipe 5) | 1 tablespoon |
Preparation: Wash the apple well. Cut it into wedges, leaving the peel on. Put the cocoa cream in a small bowl for dipping.
7. Banana, peanut butter and almonds
| Ingredient | Quantity |
|---|---|
| Banana | 1 |
| 100% peanut butter (recipe 4) | to taste |
| Almonds | to taste |
Preparation: Peel the banana and cut it horizontally. Spread peanut butter and add almonds on top.
8. Banana, ground almonds and cinnamon
| Ingredient | Quantity |
|---|---|
| Banana | 1 |
| Ground almonds | to taste |
| Cinnamon or defatted cocoa | to taste |
Preparation: Peel the banana and cut it horizontally. Add ground almonds on top and sprinkle with cinnamon or defatted cocoa.
9. Apple with peanut butter and cinnamon
| Ingredient | Quantity |
|---|---|
| Apple | 1 |
| 100% peanut butter (recipe 4) | 1 tablespoon |
| Cinnamon | to taste |
Preparation: Wash the apple well. Cut it into wedges, leaving the peel on. Sprinkle with cinnamon. Place peanut butter in the center for dipping.
10. Apple donut with peanut butter and whole nuts
| Ingredient | Quantity |
|---|---|
| Apple | 1 |
| 100% peanut butter (recipe 4) | to taste |
| Almonds or walnuts | to taste |
Preparation: Wash the apple well. Cut it horizontally into slices, removing the core. It should have a donut shape. Spread peanut butter on top and arrange almonds or walnuts.
11. Banana mug cake
| Ingredient | Quantity |
|---|---|
| Egg | 1 |
| Ripe banana | ½ |
| Oat flour | 2 tablespoons |
| Baking powder | 1 dessert spoon |
| Vanilla essence | a few drops |
Preparation: Blend all the ingredients and place them in a breakfast mug. Microwave on full power for 30 seconds. If it’s not set, microwave for another 10 seconds until it is. Check with a toothpick.
Notes: You can add cocoa powder or dark chocolate chips to the mixture. You can also dissolve the chocolate in milk and pour it over the top once it has set.
12. Natural yogurt with apple compote
| Ingredient | Quantity |
|---|---|
| Natural yogurt | 1 |
| Apple compote (recipe 2) | 1 tablespoon |
Preparation: Add 1 tablespoon of applesauce to the natural yogurt. Stir.
13. Natural yogurt with oat flakes, apple and cinnamon
| Ingredient | Quantity |
|---|---|
| Natural yogurt | 1 |
| Oat flakes | a few tablespoons |
| Apple | 1 |
| Cinnamon | to taste |
Preparation: Place the yogurt in a glass or bowl, add the diced apple and the rolled oats. Sprinkle with cinnamon to taste. Mix all the ingredients if desired.
14. Natural yogurt with nuts and raisins
| Ingredient | Quantity |
|---|---|
| Natural yogurt | 1 |
| Walnuts | 1 handful |
| Raisins | 1 tablespoon |
Preparation: Put the yogurt in a bowl, add the walnuts and raisins. Mix all the ingredients.
15. Porridge or oatmeal, peanut butter and cinnamon
| Ingredient | Quantity |
|---|---|
| Milk | as needed |
| Oat flakes | as needed |
| 100% peanut butter (recipe 4) | 1 tablespoon |
| Cinnamon | to taste |
Preparation: Boil the milk and add the rolled oats. Let it sit for a minute, until it forms a paste. Place it in a bowl. Add 1 tablespoon of peanut butter and stir. Finally, sprinkle with cinnamon.
Note: You can infuse the milk with cinnamon, cloves, ginger, or lemon or orange peel.
16. Porridge or oatmeal with banana
| Ingredient | Quantity |
|---|---|
| Milk | as needed |
| Rolled oats | as needed |
| Banana | 1 |
Preparation: Boil the milk and add the rolled oats. Let it sit for a minute, until it forms a paste. Put it in a bowl. Slice the banana and arrange the slices on top.
Note: You can infuse the milk with cinnamon, cloves, ginger, or lemon or orange peel.
17. Oatmeal, banana, raisin and hazelnut cookies
| Ingredient | Quantity |
|---|---|
| Ripe bananas | 2 |
| Rolled oats | as needed |
| Raisins | 1 tablespoon |
| Hazelnuts | 1 tablespoon |
Preparation: Mash the bananas with a fork and mix with the raisins and hazelnuts. Blend until smooth. Add the rolled oats until the dough is pasty. Blend again. Shape as desired and place on a baking sheet lined with parchment paper. Preheat the oven to 180°C (350°F) and bake for 15‑20 minutes, or until the cookies begin to brown.
Notes: I used a food processor to blend the dough. I achieved the shape by placing the dough in star‑shaped molds and removing them before baking.
18. Oatmeal, banana and raisin bars
| Ingredient | Quantity |
|---|---|
| Rolled oats | as needed |
| Ripe banana | 1 |
| Raisins | 1 tablespoon |
Preparation: Mash the bananas with a fork and mix with the rolled oats and raisins. Use a cookie cutter or cut the mixture into bars. Preheat the oven to 180°C (350°F) and bake for 15‑20 minutes, or until the bars begin to brown.
Note: The proportions of banana and oats will vary depending on how you prefer your bars. If you want them firmer, use more oats than banana, and if you want them softer, do the opposite.
19. Oatmeal pancakes with apple compote
| Ingredient | Quantity |
|---|---|
| Oat flakes | 1 cup |
| Milk | 1 cup |
| Small ripe banana | 1 |
| Cinnamon | 1 dessert spoon |
| Vanilla essence | a few drops |
| Apple compote (recipe 2) | for topping |
Preparation: Blend all the batter ingredients. If you prefer a thicker batter, add more rolled oats; if you prefer a thinner batter, add milk. Lightly grease a non‑stick frying pan with oil using a paper towel. Place it over medium heat. Add a ladleful of batter and cook for about 2 minutes per side, or until golden brown. Flip them with a spatula. Serve with apple compote.
20. Oatmeal pancakes with peanut butter
| Ingredient | Quantity |
|---|---|
| Oat flakes | 1 cup |
| Milk | 1 cup |
| Small ripe banana | 1 |
| Cinnamon | 1 dessert spoon |
| Vanilla essence | a few drops |
| 100% peanut butter (recipe 4) diluted in milk | for topping |
Preparation: Blend all the batter ingredients. If you prefer a thicker batter, add more rolled oats; if you prefer a thinner batter, add milk. Grease a non‑stick frying pan with oil using a paper towel. Place it over medium heat.
Add a ladleful of batter and cook for about 2 minutes per side, or until golden brown. Flip them with a wooden spatula or plastic spatula. Top with peanut butter that has been previously diluted in a little warm milk.
21. Oatmeal pancakes with cocoa cream and banana
| Ingredient | Quantity |
|---|---|
| Oat flakes | 1 cup |
| Milk | 1 cup |
| Small ripe banana | 1 (plus extra for topping) |
| Cinnamon | 1 dessert spoon |
| Vanilla essence | a few drops |
| Cocoa cream (recipe 5) | for topping |
Preparation: Blend all the batter ingredients. If you prefer a thicker batter, add more rolled oats; if you prefer a thinner batter, add milk. Lightly grease a non‑stick frying pan with oil using a paper towel. Place it over medium heat.
Add a ladleful of batter and cook for about 2 minutes per side, or until golden brown. Flip them with a wooden spatula or plastic spatula. Spread with chocolate spread and top with banana slices.
22. Wholemeal toast with peanut butter and banana
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| 100% peanut butter (recipe 4) | to taste |
| Banana | 1 |
| Cinnamon (optional) | to taste |
Preparation: Spread peanut butter on the toast, slice the banana, and place the slices on top. You can sprinkle with cinnamon.
23. Wholemeal toast with banana and dark chocolate
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Ripe banana | 1 |
| 70‑99% dark chocolate | to taste |
Preparation: Mash the banana with a fork and spread it on the toast. Grate or chop the chocolate and place it on top.
24. Wholemeal toast with apple compote
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Apple compote (recipe 2) | to taste |
Preparation: Spread the toast with apple compote.
25. Wholemeal toast with avocado
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Avocado | to taste |
| Tomato (optional) | to taste |
Preparation: Spread tomato on the toast (optional). Cut a few thin slices of avocado and arrange them on top of the toast.
26. Wholemeal toast with avocado and cherry tomatoes
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Avocado | to taste |
| Cherry tomatoes | to taste |
Preparation: Simply place the sliced or mashed avocado on top of the toast. Then, serve with whole cherry tomatoes or halved tomatoes placed on top.
27. Whole wheat toast with guacamole
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Avocado | 1 |
| Tomato | to taste |
| Onion (optional) | to taste |
| Cilantro (optional) | to taste |
| Lemon | to taste |
Preparation (two ways):
Option 1: Mash the avocado with a fork in a bowl. Dice the tomato and add it. Squeeze in a little lemon juice and sprinkle with cilantro. Mix all the ingredients well.
Option 2: Put the avocado, onion, and a squeeze of lemon juice in a blender. Blend with an immersion blender.
Spread the guacamole on the toast.
28. Wholemeal toast with avocado and grilled mushrooms
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Tomato | to taste |
| Avocado | to taste |
| Mushrooms | to taste |
Preparation: Spread tomato on the toast. Cut thin slices of avocado and arrange them on top of the toast. Slice the mushrooms thinly and grill them. Place them on top of the avocado.
29. Wholemeal toast with avocado and fried egg
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Avocado | to taste |
| Quail eggs (or chicken egg) | as needed |
Preparation: Cut thin slices of avocado and arrange them on top of the toast. Crack the egg and place the inside of the egg on a small plate. Pour the egg from the plate into a griddle or non‑stick frying pan. When you see that it’s cooked on one side, flip it over with a plastic spatula. Be careful not to overcook it so the yolk doesn’t get runny. Add the egg on top of the toast with avocado.
30. Wholemeal toast with avocado and scrambled egg or omelet
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Avocado | to taste |
| Egg | 1 |
| Extra virgin olive oil | to taste |
Preparation: Cut a few thin slices of avocado and place them on a piece of toast. Make a scrambled egg or an omelet in a frying pan. Add the scrambled egg or omelet to the toast. Drizzle with extra virgin olive oil.
31. Wholemeal toast with scrambled egg or omelet
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Tomato | to taste |
| Egg | 1 |
| Oregano | to taste |
Preparation: Spread the toast with tomato. Make a scrambled egg or omelet in a frying pan. Place the scrambled egg or omelet on top of the toast and sprinkle with oregano.
32. Wholemeal toast with a French omelet and cherry tomatoes
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| French omelet | 1 |
| Cherry tomatoes | to taste |
Preparation: Make a French omelet in a frying pan and place it on a piece of toast. Add halved cherry tomatoes on top.
33. Wholemeal toast with cocoa cream
| Ingredient | Quantity |
|---|---|
| Wholemeal toast | 1 slice |
| Cocoa cream (recipe 5) | to taste |
Preparation: Spread the toast with cocoa cream.