Fridge Staples
Feeding practices established in infancy through childhood play a pivotal role in shaping life long health. As a pediatric dietitian, my goal is to make sure I am providing my children with the most nutrient dense meals and snacks possible. Here is a list of my go-to fridge staples that I always have on hand to feed my children.
1. Eggs
We love eggs! They pack a nutritional punch for being so small. Eggs are loaded with high-quality protein, brain-boosting choline, fat, iron and vitamins – all of which are super important for growing littles. One large egg provides a significant amount of a baby’s and toddler’s daily choline needs.
Egg Ideas
- Eggs don’t just have to be served for breakfast – add a hard boiled egg to a snack to make it more balanced with protein.
- Make an egg salad sandwich.
- Add vegetables to scrambled eggs for a colorful, nutrient-dense meal!
- Mini egg bites are a great size for little eaters. Add spinach and cheese for a nutrient boost.
- Try using eggs for french toast if the texture or look of eggs is off-putting to them.
2. Vegetables
My fridge is always stocked up on a variety of fresh vegetables! Vegetables are full of fiber, vitamins and minerals. We all know veggies are important, but sometimes it is such a struggle to get our children to eat them. With vegetables (as with any food), exposure is key! The more you present them to your children the more likely they will be to try them.
Vegetable Ideas
- Try putting out a plate of fresh vegetables for your children to munch on all day.
- Engage in food play like broccoli trees or carrot pencils.
- Cut cucumbers or peppers into fun shapes.
- Pair with a delicious dip to increase your child’s receptiveness to trying a new or non-preferred food.
Tip: Try prepping a large batch of veggies by washing and chopping them all at once—this way, they’re ready to grab for a snack, veggie tray, or meal. This can make eating veggies so much easier.
3. Avocados
Avocados are such a versatile nutrient dense food! Loaded with fat, fiber, folate, potassium, and magnesium, they support brain development, energy, and digestion.
Avocado Ideas
- Get creative with avocado toast! Top with chia, hemp or ground flax. Allow your children to pick their toppings.
- Make homemade guacamole. This could be a fun and easy activity to get your child involved in.
- Serve as a topping for chili or soup.
- Mash it with sardines for a nutrient packed spread.
4. Berries
Packed with antioxidants, fiber, and vitamin C, berries are a delicious and nutritious way to fuel your child’s growing body and brain. Berries are an easy option for an on-the-go snack and are fun to eat – think raspberry finger hats!
Berry Ideas
- Try a berry and yogurt parfait.
- Make berry chia seed jam.
- Use them to make a homemade berry popsicle
- Add them to water for a fun fruit flavor boost.
5. Cheese
Cheese is full of calcium, fat, and protein for sustaining energy, and calcium is important for our children’s growing bones. Check out our full blog post on meeting your toddler’s calcium needs. Cheese is also a very versatile food – there are numerous types and a variety of ways to serve it.
Cheese Ideas
- Combine it with your child’s favorite fruit or vegetable for an easy balanced snack.
- Shred some on steamed broccoli or cauliflower.
- Add cottage cheese to scrambled eggs.
- For babies, opt for lower sodium cheese options like swiss, fresh mozzarella, and no salt added cottage cheese.
Tip: have a cheese tasting contest with your child trying different cheeses, describe their characteristics and have them pick their favorite!
6. Peanut butter
Peanut butter was featured in the pantry staple blog – but keeping it in the refrigerator can help avoid the separation that happens with natural peanut butter. Peanut butter is high in calories, containing plenty of fat and protein for our children’s growing bodies. Remember to choose a sugar and salt-free option whenever possible!
Peanut Butter Ideas
- Add peanut butter to any meal or snack to make it more filling.
- Peanut butter goes great with celery for older eaters
- Try apple peanut butter ‘nachos.’
- Make peanut butter banana roll ups with a whole wheat wrap.
7. Nutritional Yeast
Nutritional yeast has fiber and vitamin B12. It adds a savory, cheesy/nutty flavor to foods.
Nutritional Yeast Ideas
- Nutritional yeast can be sprinkled on anything- roasted vegetables or pasta for example.
- It can be added to soup as a thickener.
- Nutritional yeast is commonly used in vegan diets specifically in mac and cheese.
- It can also be added to tofu scramble for a nutrient boost and cheesy flavor.
- Nutritional yeast can be used in homemade pesto.
8. Yogurt
Yogurt is full of calcium, protein, and probiotics. It is one of my children’s favorite snacks to have stocked up in the fridge. We add hemp, chia seeds, ground flax, and fruit to make it more fun and filling. For children under 2, look for a full-fat yogurt. Need a dairy-free yogurt? Check out our grocery guide for dairy-free yogurt recommendations.
Yogurt Ideas
- Add it to smoothies.
- Use yogurt to make a more nutrient dense veggie dip.
- Mix it with peanut butter for a fun fruit dip.
- It is a great substitute for sour cream.
9. Chia Seed Jam
Chia seed jam can be made just by boiling berries with chia seeds! Recipe linked here. It is really that easy to make a nutrient dense jam that has no added sugar compared to traditional jams and jellies. Chia seeds naturally have gelling properties making them perfect to make to jam. If not homemade, Chia Seed Smash Jam is a great store-bought option!
Chia Seed Jam Ideas
- Amp up traditional PB&J sandwiches by using this more nutrient-dense jam.
- Add chia seed jam to yogurt to naturally sweeten it.
- Use it as a pancake or waffle topping.
10. Seeds: Hemp Hearts, Chia, Ground Flax
These seeds were also featured in the pantry staples blog. Keeping them in the fridge can extend their shelf life.
Chia seeds contain calcium, iron, and omega-3’s.
Hemp contains protein, omega-3’s and zinc.
Ground flax contains fiber, iron, and omega-3’s.
Seed Ideas
- We love to sprinkle these on everything from yogurt, peanut butter toast, and waffles.
- Add them to smoothies.
- Top roasted vegetables with ground flax or hemp.
Check out Tiny Sprouts Superseed blends that are designed to enhance the nutrition of babies’ diets starting at six months of age. Affiliate link here.
Pair this list with our pantry staples blog to keep your kitchen stocked with nutrient-dense foods. With these essentials on hand, you’ll be better equipped to prepare balanced, nourishing meals that support your children’s growth, energy, and development—day in and day out.
Looking for more on this topic? Our grocery guide is filled with dozens of product recommendations and nutrient information- this is your ultimate guide when shopping for your little ones, all while keeping health in mind!
Want more? My course is a 100% evidence-based approach to starting solids in a way that encourages a healthy dietary pattern from the start.
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Cinthia Scott is a Registered Dietitian (RD) and International Board Certified Lactation Consultant (IBCLC) with over 7 years experience in the field of dietetics. Cinthia focuses on ensuring optimal nutrition in the first 1000 days of life to ensure optimal growth and development as well as set the stage for long-term health. Cindy is an author, starting solids expert, and advocate for caregivers receiving evidence based education and support surrounding breastfeeding and starting solids.
Cinthia is co-author of the 101beforeone Starting Solids Book, “101beforeone -baby-led feeding cookbook,” and is the founder and owner of The Baby Dietitian LLC which is her private practice built to provide virtual 1:1 services for caregivers surrounding infant nutrition, toddler nutrition, and breastfeeding support. Cinthia is also the creator of the Starting Solids 101 Program which provides caregivers 1:1 support from a Pediatric Dietitian on how to provide optimal nutrition from the start and create healthy eating habits that will last their whole lifetime. To work with Cinthia, you can access her services here.
Cinthia provides tons of free information for parents on her social media accounts as well.
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