If you feel like you’re running a 24/7 snack bar, trust me—you’re not alone. As a dietitian and mom of three, I’ve lived through the endless snack requests. Toddlers seem to have a radar for snacks, and it can leave you wondering… “Is all this grazing okay?”
The short answer? It depends. Toddlers are growing fast, so snacks are essential, but constant snacking can sometimes make mealtime tricky (as you likely already know). In this post, I’ll break down why your little one asks for snacks all the time, when grazing works, and how to set up a snack routine that keeps everyone happy (and well-fed). Let’s dive in!
Why Toddlers Love Snacks
Toddlers have small tummies and big energy needs! They’re growing rapidly, which means they genuinely need fuel throughout the day. Snacks aren’t just a preference—they’re often a necessary source of fuel for their brains and bodies.
But constant requests for snacks can leave you wondering if you’re meeting their nutritional needs. If you’re unsure about how much protein or other nutrients your toddler requires, check out my blog post on how much protein your preschooler needs. When thoughtfully planned, snacks can fill nutritional gaps and keep kids energized during playtime, daycare activities, and everything in between. P.S. As The Learning Tree’s resident dietitian, you can rest assured that your little one is getting nourishing snacks that support their growth and energy needs!
What is Grazing? The Pros and Cons
Grazing, AKA snacking throughout the day without structured meals or snack times, has its pros and cons. On the one hand, allowing your child to listen to their hunger cues can help build a positive relationship with food. On the other hand, constant grazing can make it harder for kids to feel hungry at meals, potentially leading to missed opportunities to fill nutritional gaps. Oh, and it means you’re pretty much in the kitchen 24/7.
Is Grazing Okay?
This is going to be a very nuanced answer! I used to be a proponent of the adage “The kitchen is closed after XX time. You’ll have to wait until your next meal or snack time to eat.” But oh how my professional opinion has changed! You can read more about my mindset around this on my Instagram post, where I share my experience of shifting away from the “kitchen is closed” rule.
I used to recommend and practice this rule as a gold standard for all families, thinking it would help teach kids about self-regulation at mealtimes. But after 15+ years working with families and seeing how kids’ appetites fluctuate, I’ve learned that this rule can feel like just another form of pressure. For some kids, it might translate into a bit of a threat—“If I don’t eat now, I’ll go hungry until the next meal.” And we know that pressure around food isn’t helpful for building a confident eater.
The truth is, every child is different. Kids’ appetites fluctuate depending on so many factors—growth spurts, activity levels, what they ate the day before, etc. And for some kids, sticking to a rigid eating schedule doesn’t always work. Yesterday, my son (although NOT a toddler!) polished off a hearty dinner, and 25 minutes later, he asked for a snack because he was “starving.” In that moment, I paused. He’d had two sports activities, gym class, and hours of active play. He was likely going through a growth spurt, and his body needed more fuel. I decided to offer him a piece of toast with peanut butter and banana slices, which he happily devoured. Had I stuck to the “kitchen is closed” rule, it would have discouraged him from trusting his hunger cues and left him uncomfortable.
So, my take as a dietitian is that although “grazing” isn’t ideal for anyone and doesn’t really teach kids how to self-regulate their appetite, “structure with flexibility” is a nice alternative.
This means spacing meal and snack times out every 2-3 hours, but being attuned to your kids and offering flexibility at times when they really genuinely didn’t feel up to eating at mealtime. Maybe they weren’t feeling well, they were overly distracted or they didn’t have the appetite. OR perhaps they’re going through a growth spurt and are genuinely hungry soon after eating a good meal.
Feeding is complex, and intuition plays an important role. Boundaries are necessary, but a one-size-fits-all approach just doesn’t work. Trusting your parental instincts is key in navigating your child’s hunger cues.
Building a Snack Routine That Works
Set a predictable schedule
If your little one grazes on food all day and is constantly asking for “a snack”, you might start to notice they aren’t hungry come mealtime. This is when grazing isn’t so great, and can impact a child’s mealtime (and perpetuate picky eating). I’ve definitely faced this with my own kids. Sometimes, they’ll ask for a snack right before dinner, and while I’m all for listening to hunger cues, I’ve learned the importance of keeping mealtimes a bit more structured. You might find these strategies for handling before-dinner snack requests helpful, too.
That said, I also make room for flexibility. If my kids are particularly active that day or are going through a growth spurt, I’ll adjust their snacks accordingly, and we move on without stressing about sticking to a rigid schedule. This gives them the chance to listen to their bodies while keeping mealtimes calm and enjoyable. By maintaining a flexible snack schedule, you’re teaching your toddler to tune in to their hunger signals while also ensuring they get the right amount of fuel for their busy day.
Focus on satisfaction
Think of snacks as mini-meals: pair a carbohydrate with a protein or healthy fat (e.g., cheese and crackers or apple slices with seed butter). If you’re wondering how to expand your toddler’s food variety, check out my tips for encouraging toddlers to try new foods.
In Summary
It’s totally normal for toddlers to ask for snacks often, as they have big energy needs and small tummies. Grazing (snacking throughout the day) consistently can be exhausting for parents and can contribute to picky eating behaviours at mealtimes. The key is establishing structure with flexibility – a schedule that supports your child’s hunger cues without disrupting mealtimes. Offering nourishing and satisfying snacks between meals, while allowing some flexibility based on activity levels and growth, helps kids stay energized without compromising their appetite for meals. Every child’s needs are different, so trust your instincts and adjust as needed!