Toddler Nutrition

25 Mar

TODDLER RECOMMENDED DAILY NUTRITION

On an average day, toddlers need about 1,000 to 1300 calories, 1.3 litres of water, 130 grams carbs, 13 grams protein. Toddlers daily calories must come from grains, vegetables, fruits, milk and meat and beans for a varied, balanced healthy diet.

TODDLER NUTRITION: GRAINS

Grains provide health benefits, including reducing the risk of some chronic diseases and it has many nutrients that are vital for healthy development, including several B vitamins and iron and magnesium.

Grains For 1-2 years old: 3 daily servings, half from whole-grain sources.

Grains For 3 years old: 5 daily servings, half from whole-grain sources.

One Serving Grain Portion Examples

One slice of whole grain bread
One mini bagel
Half cup pasta
Half cup rice
Half cup cereal

TODDLER NUTRITION: VEGETABLES

Eating vegetables is vital for a healthy diet. They are low in fat and provide many nutrients, such as potassium, vitamin A and C, that are important for your little one’s development.

Vegetables For 1-2 years old: 1 cup.

For 3 years old: 1 ½ cups.

TODDLER NUTRITION: FRUITS

As with vegetables, fruits are also vital for a healthy diet. Eating lots of fruits lowers the risk of developing diseases, such as heart attack. In addition, because fruits are so sweet, it’s a perfect replacement for processed food, that so many young children love! Fruits have many nutrients, such as vitamin C and antioxidants that help get rid of free radicals.

Fruits For 1-2 years old: 1 Serving

Fruits For 3 years old: 1 ½ Servings

One Fruit Serving Examples

1 Small Apple
1 Large Banana
1 cup sliced or cubed fruit like strawberries

TODDLER NUTRITION: HEALTHY FATS AND OILS

Healthy fats are vital for toddlers’ diet. You need to include nuts, seeds and healthy plant oils to your toddler’s diet in small amount and limit butter to very occasional use.

Protein For 1-2 years old: 1 servings

Protein For 3 years old: 1 servings

One Healthy Fat Serving Examples

2 Tablespoons of Avocado
1 teaspoon of olive oil

TODDLER NUTRITION: PROTEIN

Meats and beans provide a lot of protein. Protein forms new cells and repairs old cells in our body, by forming enzymes and hormones and providing calories for use as energy. Protein is made up of amino acids, of which nine are essential and must come from your diet.

Protein For 1-2 years old: 2 servings

Protein For 3 years old: 3-4 servings

One Protein Serving Examples

1 egg
1 ounce of meat or fish or seafood
1 tablespoon of nut butter like almond or cashew
Quarter Cup of cooked legumes or beans

TODDLER NUTRITION: MILK

Milk is very important for your toddler as it provides both calcium and vitamin D to help build strong bones. Always buy certified organic from the soil association or usda certificaation selection. You will find many options in your grocery store. In general, young kids, 1 and 2 years old, should drink whole milk to help provide the dietary fats that they need for normal growth and brain development. Once they are 3 years old, you can switch your little one’s whole milk to low-fat or non-fat milk. You can always book an appointment with your paediatrician to help you make the best decision.

However, limit your child’s milk daily intake to only 2 cups, as described above. This because, when young kids go from an iron-fortified formula to, usually, cow’s milk that doesn’t provide as much iron as needed. If you let your little one drink too much milk, they probably won’t be as hungry for the meals and won’t eat iron-reach foods. Also, milk decreases the absorption of iron and can irritate the lining of the intestine, causing small amounts of bleeding and the gradual loss of iron in the stool.

Milk For 1-2 years old: 2 cups milk or 2 servings of other dairy

Milk For 3 years old: 2 cups milk or 2 servings of other dairy

One Serving Dairy Examples

1 Cup Milk
1 Cup Yogurt
1 ounce cheddar

Now that you have an idea of what to include in each meal, it’s crucial you know something that is also important. Many parents love their children so much that give too much food to their little ones. Other parents, however, may decrease their child’s food intake. None of these options is beneficial for your kid. Unless you observe a huge difference in your toddler eating habits, like leave the plate full of food, or asking for much bigger amounts of it, you should not worry and follow the signs your kid gives you.

TODDLER NUTRITION: SIGNS YOUR LITTLE ONE IS HUNGRY

Reaches for or points to food.
Opens his or her mouth when offered a spoon or food.
Gets excited when he or she sees food.
Uses hand motions or makes sounds to let you know he or she is still hungry.

TODDLER NUTRITION: SIGNS YOUR LITTLE ONE IS FULL

Pushes food away.
Closes his or her mouth when food is offered.
Turns his or her head away from food.
Uses hand motions or makes sounds to let you know he or she is full.

Let your child decide how much he or she wants. Your child does not need to finish a bottle or all the food in the jar or on the plate. Food is not a good reward or punishment. In the end, talk to your child’s doctor or nurse if you are concerned about how much or how little he or she is eating.

Aside from the general nutrients you should include in each meal, check out an extended list of all nutrients your child needs per day plus examples of foods with those nutrients to inspire you for the next mealtime!

TODDLER NUTRITION: RECOMMENDED DAILY ALLOWANCES AT 1-3 YEARS OLD