Bistro Baby: Healthy Foods for Toddlers When You’re Traveling Overseas

I recently received this question from a mom who needed help planning for healthy feeding for her toddler while their family was traveling and staying in hotels overseas. It is a common challenge among parents to find nutritious foods while on the go, so I thought I would share in case you are planning one more trip during the last few days of summer or brainstorming easy preschool and day care snacks.

“We are searching for ideas for feeding our little one while staying in hotel rooms during our time in abroad. We know that it is going to be hard to do much in the way of food preparation. Any advice or suggestions for feeding him while on the go?”

In general, toddlers can eat most of the same foods as adults, just in smaller portions, softer versions, and with fewer spices. When you are stopping at restaurants for a bite, most countries have a menu version of a side pasta dish with tomato or cheese sauce, chicken tenders, or slices of bread, meats and cheese. Look for fruit and vegetable options also such as a chopped fruit and yogurt cup, slice of vegetable pizza, or cup of vegetable soup with crackers or grated cheese.

Healthy snacks for stocking in the car and hotel room are whole grain crackers, dry low sugar cereal, and maybe non-refrigerated fruits and vegetables such as bananas, apples, raisins, tomatoes, or raw green beans. Toddlers love to dip foods, so look for some ketchup or other local condiment that he can try dipping. Single serving cups of yogurt and applesauce are also very nutritious and portable.

If you have a kitchen in the hotel or can get baked potatoes or sweet potatoes, you can try mashing or slicing those with yogurt or dip. Iron fortified rice cereal is an excellent staple food, as is oatmeal. Another option is to look for canned, low sodium vegetable and chicken soups to serve. You can drain the broth and serve the contents as finger food. Once you arrive at your destination and know what foods are easily available to purchase, check the grocery aisles for shelf stable foods and beverages. Always choose pasteurized beverages.

Keep an eye on your toddler for any allergic reaction when you are serving a foreign food. The most common allergenic foods are eggs, soy, wheat, fish, shellfish, tree nuts, peanuts, and cow milk. If you don’t know his history with these foods, introduce one at a time and watch for any type of reaction such as hives, wheezing, or diarrhea.

Herring is a very common fish abroad and it is very nutritious. Stir some canned herring together with cream cheese and serve it on sliced bread or crackers. Watch to see if your toddler reacts to the fish, but if he’s OK with it, that is a perfect source of healthy omega three fats and protein. In the U.S., we have other canned fish options such as canned salmon, light chunk canned tuna, or sardines. I know it sounds horrible, but you never know till you try it! This month’s recipe is a surprise winner, donated by the Colorado State University Omega 3 for Baby and Me research program.

Omega 3 Spaghetti
1 (16 oz.) package spaghetti noodles
1 (25 oz.) jar your favorite spaghetti sauce
1 (8 oz.) package sliced mushrooms
2 small zucchinis, sliced
3 (2 oz.) packages sardines
Grated parmesan cheese, optional

In large saucepan, sauté sliced mushrooms and zucchini. Cook noodles according to directions on package. Add spaghetti sauce and sardines to vegetable mixture. Stir to break up sardines. Cook until sauce is heated through. Toss noodles and sauce in large serving bowl. Serve with Parmesan cheese, if desired.