Health and Wellbeing

Nutrition Tips for Toddlers - Foods for their Future!

The rapid growth and development that occurs during the toddler years demands an energy-dense diet rich in both variety and nutrients. Early dietary habits can contribute to a child’s immediate health and wellbeing while also impacting on dietary habits and health in later life.

Food Groups

The Food Pyramid offers dietary guidelines aiming to provide a balanced. healthy diet (www.healthpromotion.ie). However, children under 5 years require fewer servings and smaller portions which should gradually increase up to the guidelines recommended in the food pyramid. It is important to remember that a toddler’s food intake and their rate of progression will be in accordance with their own individual growth and development.

Outlined are the main food groups and examples of suitable portions for children aged 1-5 years:

Bread, cereals and potatoes:

  • Provide energy.
  • 1-3 years: 4 servings/day; 3-5 years: 4-6+ servings/day.
  • Example: 1 bread slice, small bowl of cereal, 3 dessertspoons of boiled rice/pasta.

Fruit and vegetables:

  • Contain vitamins, minerals and antioxidants.
  • 1-3 years: 2-4 servings/day; 3-4 years: 4+ servings/day; 5 years: 5 servings/day.
  • Example: 1 medium-sized fresh fruit, small bowl of homemade soup, 3 dessertspoons of salad or vegetables.

Milk, cheese and yogurt:

  • Rich in calcium and other essential nutrients.
  • Three portions of dairy a day is recommended for children of all ages.
  • Example: 1 glass of milk (⅓ pint), 1 carton of yogurt, 1 matchbox sized piece of hard cheese (1oz).

Meat, fish and alternatives:

  • Provide protein for growth and development.
  • 1-3 years: 2 small servings/day; 3-5 years: 2 servings/day.
  • Example: 1 small pork or lamb chop, medium sized fillet of fish, 2 eggs.

‘Top shelf’ foods:

Included in this category are sweets, biscuits, fizzy drinks, cakes and many savoury snacks. These should only be consumed occasionally and in very small amounts as they tend to be low in nutrients and high in sugar and/or fat.

Fussy Eaters

Fussy eating is a common occurrence among toddlers where the child may refuse to eat certain foods or even to eat at all. Some tips include:

  • Monitor your child’s food and fluid intake. If a lot of small snacks are consumed throughout the day, this can decrease their appetite and desire to eat at mealtimes. Excessive fluid intake can cause the child to feel too full to eat solid foods.
  • If your child refuses to eat certain foods, replace the food with an alternative choice from the same food group.
  • Try to keep mealtimes relaxed, free from conflict and distraction.
  • Remain calm. Offer gentle encouragement and give praise when food has been eaten.

Family Role

Family members act as dietary role models for the toddler whilst also determining the availability of foods in the home. By adding variety to your own diet and encouraging
the whole family to sample new (healthy!) foods, this can influence your toddler to do the same.

Body Weight

The maintenance of a healthy body weight is a necessity for both immediate and long term health. Encouraging your toddler to eat a balanced diet and be active from an early
age is important as such habits can continue into adolescence and adulthood. Essential to note is that toddlers require a higher fat intake than adults in order to provide
sufficient energy, fat soluble vitamins and essential fatty acids.

Nutritious snacks for your toddler

Toddlers require 3 meals per day and 2-3 snacks. Below are some healthy snacks that can be enjoyed by your toddler:

  • Fresh fruit
  • Glass of milk
  • Unsweetened breakfast cereal with milk
  • Vegetables- cut into manageable pieces
  • Homemade smoothie using fruit and yogurt
  • Cheese and crackers
  • Bread, toast, small scone Whole nuts and popcorn should be avoided until the child is at least 5 years to reduce the risk of choking.

 

Did you know?

A baby is born with approximately 25g of calcium and increases to about 1200g when fully grown. This calcium can be obtained through a calcium-rich diet. Milk, cheese and yogurt are among the best sources of dietary calcium.


NutriMyth of the month

Myth: An allergy to cow’s milk is for life.

Truth: Studies show that 85% of cow’s milk allergy cases resolve after three years of age, but remember re-testing of food allergies should always be conducted under medical supervision.


Health and Wellbeing Evenings

The National Dairy Council is jointly organising Health and Wellbeing Evenings with Arrabawn Co-op in the Claregalway Hotel, Thurs 7th May and with Wexford Creamery in the Ferrycarrig Hotel, Thurs 14th May. Doors for both events open at 7.30pm. All Welcome. Click on links above for further details and directions.

 

Don't miss our May edition Shaping up for Summer – available online from Monday 22nd May 2009