Healthy Nutrition for Toddlers

Although I’ve talked before about picky eating habits and how to chase down your toddler with healthy food, I’ve never delved into the realm of nutrition. At my most recent visit to the pediatrician for my little one, her doctor talked a lot about making sure she was getting a diverse range of foods to round out her diet. Eggs, fruits, chicken, whole wheat toast, lots of water, and milk… of course.

But unfortunately, there’s no eating guide for toddlers, no fool proof plan to make sure she’s getting the right vitamins, minerals, and nutrients from the food I’m giving here. At least, I didn’t think there was, until I started Googling “Toddler Nutrition.”

And so here we are… In the midst of a column about this very topic.  Here’s what I’ve learned so far.

Eating Less

Toddlers do, in fact, need to eat less than their baby counterparts. Children do most of their big growth spurts during their first year, so things start to move slower through the toddler years. When that happens, your little one needs fewer calories and has a smaller appetite, tending more often to “graze” than to sit and eat a full meal.

However, according to Keep Kids Healthy, there are some habits that could be keeping your toddler from eating enough. Avoid these common mistakes (some of which I’m guilty of) to improve your toddler’s appetite:

• Giving her more than 16-24 ounces of milk every day
• Giving her more than 4-6 ounces of juice every day (although some say to skip the juice entirely!)
• Letting her fill up on sweets and snacks
• Forcing her to eat when she isn’t hungry
• Giving her oversize servings. Toddlers usually eat ¼ serving sizes of adults, so use that measurement as a general guideline.

Eating Right

Okay, so now that you know all about what we’ve been doing wrong (or maybe you’re doing it right and it’s just me), let’s talk about what we can start doing right. Counting calories isn’t necessary, but if your child is gaining weight too quickly or not at all, it might help to have a number in mind as a target. The average toddler needs about 1300 calories a day, bur remember that these can’t all come from juice and milk. It’s important to build a solid “food pyramid” for your toddler that is well balanced and full of vitamins and other necessities. Check out the Kids' Food Pyramid for more guidance.

A good range of calories to aim for, according to Kids Health, is 1000-1400 per day. This range depends on your toddler’s size and activity level, but you can learn to trust your own judgment as a parent to determine if she needs to eat more or less. A basic breakdown of what your little one needs every day looks something like this:

• Two year olds need: 3 ounces of whole grains, 1 cup of vegetables, 1 cup of fruits, 2 cups of milk, and 2 ounces of meat/beans every day.
• Three year olds need: 4-5 ounces of whole grains, 1 ½ cups of vegetables, 1 ½ cups of fruit, 2 cups of dairy, and 3-4 ounces of meat/beans every day.

Choose smart food options to maximize your toddler’s nutrition as well. Stick to things like whole wheat toast, rice or pasta for their source of grains.  Vegetables like carrots or broccoli, with nice bright colors, are a great option when steamed. Fruits can include bananas or softened diced apples. Dairy doesn’t have to be milk, but rather, try some yogurt or natural cheeses. Finally, choose lean proteins like chicken, eggs, or cooked beans for your little one to enjoy.

Adding a Vitamin

Of course, even with the most balanced of diets, your toddler needs a multivitamin every day, just like Mom and Dad. Talk to your pediatrician about the right diet plan and vitamin choice for your toddler at your next visit! Happy eating!