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Menu of a Healthy 2 Year Old

No matter how old your kids are you never stop worrying about their diet.  The two most popular questions I get are… “Do my kids eat DSCN1866enough variety of healthy foods?” and “Are they eating enough, period?”  I am currently writing a 2nd book about nutrition for pregnancy and kids and my son has been my guinea pig since day one.  I will fill it with recipes and guidelines but for now, here is a look at what I generally feed my 2 year old son on a daily basis…

I know his meals will probably seem a bit odd but he is a grazer, just like me.  He likes little bits of whatever I am making, eating or finds in the fridge or pantry.  Every week his likes and dislikes change and his appetite varies daily (one day he picks here and there and other days he eats more than I do).  The key is not to get frustrated and just go with the flow.  They have tiny tummies and know what their body needs.

Breakfast Options:

  • Breakfast Cereal Pudding: In a bowl I mix 1-2 ounces of plain goat yogurt, 2-3 ounces coconut pudding, a scoop of a raw and sprouted nut cream such as almond, pureed apple or peach sauce and a small amount of baby familia cereal.  Stir it well.  You might need to add a couple drops of maple or yacon syrup  for sweetening.
  • Steel Cut Oats: I soak the oats the night before and then cook them over the stove top for about 5 minutes.  Stir in coconut oil, cinnamon, vanilla, raisins and a scoop of coconut pudding.
  • Oatmeal with ground chia seeds stirred in
  • Yeast Toast: Ayden loves nutritional yeast, which is extremely high in protein and B vitamins.  I toast a piece of sprouted bread, spread a thin layer of coconut or olive oil over it, sprinkle it with Celtic Sea Salt and cover it with crushed nutritional yeast flakes.  Cut into squares.
  • Piece of Ezekiel sprouted cinnamon raisin bread with peanut butter and agave spread over the top.
  • Occasionally if I am making a raw pate in the morning, he likes to dip crackers in it for his meal (Generally it is my raw sunflower almond dip or cashew dill pate.
  • My raw dehydrated energy cookies are his favorite lately with peanut butter spread on top.
  • Redwood Hills goat yogurt and apple slices


  • Dried banana or mango chips from Trader Joes
  • raw cashews, roasted peanuts shelled, toasted almonds tossed with olive oil, nutritional yeast and Celtic Sea Salt
  • My raw dehydrated energy cookies
  • Raw Truffles
  • Goat Cheese
  • Fruit
  • Smoothie (hemp milk, goat yogurt, frozen berries, banana, Amazing Grass Kidz Superfoods, cinnamon)
  • Seaweed Rice Chips
  • Piece of a Vegan Raw Bar, Lara Bar or Amazing Grass Superfoods bar with chocolate
  • Few bites of a pate and Amy’s organic crackers
  • Air popped popcorn topped with olive oil, Celtic Sea Salt and nutritional yeast
  • Spelt pretzels
  • Raisins
  • Spoonful of peanut butter
  •  raw carrots, pealed persian cucumbers and raw corn on the cob (will only eat raw veggies right now)


  • Bottle: See recipe at the site:
  • Coconut water mixed with hemp milk or juice
  • Steeped mint tea w/ coconut milk and stevia
  • Alkaline water
  • Synergy Kombucha Tea – all flavors
  • Goat yogur Kefir
  • Bridget’s Chai (caffeine free)
  • Sips of my green drink made with Raw Reserve


Lately he has a couple of meals he really likes and pretty much sticks with it for about a week (the next week he is into something else)These are some of his recent favorites…

  • Cashew Mushroom Burger – Just Good Energy product
  • Corn tortilla w/ Cashew Dill Pate
  • Smoothie
  • Grilled cheese – Sprouted bread w/ my raw sunflower almond dip spread on the bread topped with sliced goat Gouda from Trader Joes.  I grill it quickly in coconut oil.
  • Pieces of raw crunchy veggies, especially cucumber, carrots and celery
  • quinoa
  • Crackers dipped in a veggie nut pate (he is all about dipping things!)
  • Ian’s gluten free organic chicken nuggets – on rare occasions
  • Sometimes all he wants is a bottle or 2 for dinner made with yogurt, coconut milk, Amazing Grass superfoods and goat milk
  • Redwood Hill strawberry or vanilla yogurt
  • Raw Bar
  • Occasionally he will eat what we are having but not so much lately J
  • Miso Soup
  • Goat Cheese quesadilla
  • Sweet Potato fries
  • Any type of pured veggie bisque soup
  • Raw tempeh dipped in Vegenaise or pate
  • Peanut butter spread on slices of banana and a piece of Sprouted toast with nutritional yeast

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