Although your toddler is small, it is important to set healthy eating patterns early in her life. She needs a variety of foods including small amounts of fruits and vegetables, full-fat dairy until she is over 2-years-old, meat, beans and whole-grains. Plan your toddler's meals in advance to ensure optimal nutrition, while avoiding processed foods and over-reliance on children's fast food selections.
Importance
Your toddler needs only 900 to 1,000 calories per day. Feeding him small, healthy meals that help him meet his caloric and nutrient requirements can help him form healthy eat habits that will help him avoid weight problems as he grows. A February 2008 study published in the "Journal of Pediatrics" found that children between the ages of 6 and 13 who had larger waist circumferences were more likely to suffer from metabolic syndrome, or risk factors for heart disease, type 2 diabetes and increased incidence of stroke. Your toddler's brain, muscles and body systems require healthy foods to grow and develop properly.
Easy Breakfast Meals
Breakfast is as important for a toddler as it is for adults, as it provides nourishment as well as energy to start her day. A toddler may enjoy cold cereal with small amounts of milk, or a custard-sized bowl of steel-cut oats. Add finely diced fruit to the cereals rather than fruit juice. Whole-wheat waffles or pancakes are quick to prepare with ingredients you have on hand. Teach her to enjoy the waffles with 100 percent fruit spread rather than sugar-filled syrup. Scrambled eggs and small, thin strips of toast take just minutes to cook and provide her with protein and whole-grains.
Easy Lunch Meals
If your toddler eats about 200 calories for breakfast, he can have another 200 to 300 calories for lunch and still leave adequate calorie amounts left over for snacks and dinner. Use whole-grain wraps sliced into bite-sized pieces as an alternative to heavy sandwich bread. Put shredded chicken, refried beans or shredded cheese into the wraps. An older toddler may enjoy finely shredded carrots, cucumber and small tomato slices with turkey or lean ham. He needs just 1 cup of fruits and up to 1 cup of vegetables each day. Serve him fruit in a cup, or give him unsweetened applesauce with his sandwich or wrap. Include either 1/2 cup of lightly sweetened yogurt or 4 to 6 ounce of milk with his lunch.
Easy Dinner Options
Your toddler can eat small amounts of the same foods you eat for dinner. Making your whole family healthy meals benefits each member. As you prepare dinner, set a goal of completing your toddler's nutritional needs for the day. You can offer 1/4 cup of quick-cooking brown rice with chunks of grilled chicken and steamed vegetables for dinner. Pasta dishes made with enriched or whole-wheat pasta provide extra fiber and nutrients. Add cooked spinach to the sauce for added nutrition. Make small pizzas on whole-wheat English muffins for the family, roll thin chicken strips in crushed whole-grain crackers and bake for 10 minutes or grill small lean-beef hamburgers for 8 to 10 minutes until thoroughly cooked. Cook whole or chunks of potatoes in the microwave for soft side dishes that are easy for your toddler to eat.
References
- "Journal of Pediatrics": Childhood Obesity Predicts Adult Metabolic Syndrome: The Fels Longitudinal Study; Shumei S. Sun, et al.; February 2008
- "Pediatrics": Dietary Recommendations for Children and Adolescents: A Guide for Practioners; Samuel S. Gidding, et al.; February 2006
- University of Hawaii: Munch on a Home Lunch
- Keep Kids Healthy: Feeding Your Toddler
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