Having a snack that contains 'Tryptophan' may help your toddler to sleep. Tryptophan assists with the production of the hormones serotonin and melatonin which help us to sleep and then stay asleep. Foods containing tryptophan:

- banana
- beef
- brown rice
- chicken
- cheese
- eggs
- fish
- milk
- tuna
- turkey

Eating these foods with a high-carbohydrate food makes tryptophan even more effective. E.g. a glass of warm milk, peanut butter on wholegrain bread or a slice of cheese on wholegrain toast before bed may be the ticket! But remember not to let your toddler be too full before bed otherwise the body is busy digesting which can slow the "get to sleep" process down.

-Alissa

Meals should provide a variety of foods from each food group so when making lunch for your toddler think something starchy (to provide energy), something with protein (to keep them full) and something vege/fruity (to provide essential vitamins).

Sandwich Ideas: Is your toddler getting bored with marmite and cheese?
Use 2 slices of whole grain bread, a pita pocket or tortilla wrap and choose a tasty filling:

* Grated carrot + crushed pineapple
* Cottage cheese + chopped nuts + pinch curry powder + sprouts
* Grated carrot + crunchy low salt peanut butter
* Creamed corn + chopped celery
* Mashed egg + unsweetened natural yoghurt
* Lite cottage cheese + finely chopped dates
* Mashed banana + squeeze of lemon juice
* Low salt peanut butter + honey
* Sardines + spring onions
* Smoked chicken + lite cream cheese + dried apricots
* Salmon + low-fat mayonnaise
* Mashed banana + lite cream cheese + walnuts