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Toddler Nutrition
Toddler Nutrition
 The
question on many parents mind is, how do I keep my toddler healthy?
The answer to that question is as simple as going to your refrigerator.
Toddlers need healthy foods in order to have energy, ward off colds
and flu’s, and get the bone structure they need to grow. Following
are some suggestions for a healthy toddler diet. Keep in mind that
as you keep healthy food in your house your toddler will be used
to eating it instead of sugar-filled “junk” food. Teaching
healthy eating habits by example is one of the most effective ways
to help your little one develop the nutritional habits she needs
to grow up strong!
Breads, cereals, rice, and pasta (4-5
or more servings)
Examples of servings:
½ - 1 slice whole-grain bread
½ bagel
½ - ¾ cup unsweetened breakfast cereal
¼ - ½ cup cooked pasta or rice
2-5 whole-grain crackers
Other good choices: cornbread, English muffins, muffins, rice cakes
Vegetables (2 or more servings)
Examples of servings:
¼ - ½ cup cooked vegetables
1/3 - ½ cup raw vegetables
Good choices: asparagus, beets, broccoli, carrots, cauliflower,
corn, green and red peppers, green beans, kale, peas, potato, pumpkin,
squash, sweet potato, tomato, vegetable juices, zucchini
Fruit (2 or more servings)
Examples of servings:
¼ - 1 piece of fruit
¼ - ½ cup cooked fruit
½ cup juice
Good choices: apples, applesauce, apricots, bananas, cantaloupe,
fruit cocktail, 100% fruit juices, grapefruit, kiwifruit, nectarines,
oranges, peaches, plums, strawberries, watermelon
Dairy products (3-4 servings)
Examples of servings:
¾ cup milk
½ - ¾ ounce low-fat cheese
½ - ¾ cup low-fat yogurt
Other good choices: low-fat cottage cheese, custard, ice milk
Meat, fish, poultry, and legumes (2 or 3 servings)
Examples of servings:
1-2 ounces lean meat, fish, poultry, or tofu
1 egg
¼ cup cooked dried beans
1-2 tbsp peanut butter
Other good choices: shellfish, dried peas, lentils, reduced-fat
cold cuts
Facts on Fat
Children younger than age 2 need as much as 50% of their daily calories
from fat for healthy growth and brain development. After age 2,
up to 30% of calories should be derived from fat. Once your child
is 2 or 3 years old, you can start reducing dietary fat by:
· switching from whole milk to low-fat or nonfat milk
· serving more fish and poultry and cutting back on red meat
· removing the skin from poultry and trimming fat from meats
· reducing butter and margarine use
· using low-fat cooking methods such as baking, broiling,
grilling, poaching, and steaming
· serving fiber-rich foods, including whole-grain breads,
cereals, dried peas and beans, fruits, and vegetables
Facts on Fiber
Fiber becomes important in your child's diet after age 3. Dietary
fiber may play a role in reducing the chances of heart disease and
cancer later in life. If you follow the suggestions on fruit and
vegetables servings each day, and you make sure to buy only whole-grain
breads and cereals, you'll be well on the way toward helping your
child develop good eating habits he'll continue through his life.
You can boost fiber by serving fresh salad with
your meals, adding oat or wheat bran to any baked goods you make,
and offering legumes such as chickpeas, lentils, and kidney beans
at least once a week. If you think that your child isn't getting
much fiber, be sure to increase his fiber intake gradually, since
excessive fiber can cause painful bloating and gas. Don't forget
to have toddlers drink plenty of water each day as well, since liquid
intake can help reduce the chances of fiber-related intestinal distress.
Be aware that excessive fiber intake can interfere with the body's
absorption of crucial vitamins and minerals.
Calcium Counts
Making sure your toddler or preschooler gets enough calcium should
be another priority. Sufficient calcium now can mean stronger, healthier
bones for your child later. Children ages 1 to 3 require 500 milligrams
of calcium each day; from age 4 to age 8, the requirement is 800
milligrams each day. After age 8, the requirement jumps to 1,300
milligrams per day. You can meet these guidelines by offering your
children good sources of calcium such as:
· low-fat or nonfat milk
· low-fat or nonfat yogurt
· low-fat cheese
· tofu
· salmon (with bones)
· calcium-fortified fruit juices
· ice cream (occasionally)
Taming the Sweet Tooth
Almost everyone has a sweet tooth, and that attraction to sweets
can make it difficult to keep toddlers and preschoolers from choosing
candy, cookies, and cakes over healthier fare. You can't do much
to take the sweet tooth out of the kid, but you can keep sweets
out of your pantry. Children who feast on sugary foods wind up with
little appetite for better food choices, so let sweets be a "once-in-a-while"
snack. This way you'll help your child develop a taste for other
foods.
If, like most toddlers, your child loves cereals,
make sure to buy unsweetened varieties and sweeten them up with
slices of fruit or raisins. At some point your child may beg you
to buy some high-sugar, low-nutrition cereal. If you give in, "dilute"
the sugary cereal with an equal amount of low-sugar, whole-grain
cereal. Brush up on ways to sweeten foods without adding processed
sugar. Fruit juices, unsweetened applesauce, and prune purees can
be used in place of fats and sugars in many recipes.
While you're at it, ditch the caffeine as well.
Caffeine doesn't belong in a child's diet. Since it's a stimulant,
it can interfere with your child's concentration and ability to
sleep well. Avoid soft drinks and iced tea, since these can contain
large quantities of caffeine.
Remember to keep snack time healthful. Provide
attractive, nutritious alternatives to high-calorie, low-nutrition
packaged snack foods. A snack can be a little bit of a leftover
meal or half a sandwich. Children love finger foods at snack time,
so stock up on:
· bite-sized pieces of cheese or cheese
sticks
· cut-up fresh veggies and fruit (beware of choke foods)
· dried fruits, such as raisins, figs, and prunes
· graham crackers and whole-grain crackers
· pretzels
· frozen fruit juice bars
Nutritional Supplements
If your child is eating a variety of healthful foods, he probably
doesn't need dietary supplements of any kind.
Iron deficiency caused by nutritional inadequacy is unusual after
age 2. However, if your child rarely eats meat, doesn't like iron-fortified
cereals of any kind, and stays away from iron-rich vegetables, he
may need additional iron and zinc. To boost your child's intake
of iron without supplements, first try to get him to eat some of
the following foods each week:
· Liver
· Beef
· Dried beans
· Dried fruit
· Baked potatoes
· Oatmeal
· Iron-fortified cereals
Do not let your toddler or preschooler drink excessive
amounts of milk (more than a quart per day). Too much milk can interfere
with the absorption of iron and cause intestinal bleeding.
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