You may not be able to control how much your toddler eats, but you can control what is offered. Work on developing healthy eating habits, while helping meet nutrient needs at the same time, by offering a variety of nutrient-rich foods from each of the food groups. Toddlers have smaller stomachs so you should offer three meals and at least two snacks a day to provide a number of opportunities to meet needs.
Breakfast
In addition to providing a variety of foods for your toddler, it is also important to provide the right portion size. A good rule of thumb is to give your toddler 1 tbsp. of food for each age in years. For example, a serving of fruit for a 2-year-old would be 2 tbsp. A healthy breakfast meal for your toddler may include 1/4 to 1/3 cup of whole grain cold cereal, 4 oz. of milk and 2 to 3 tbsp. of banana. Toddlers under the age of two need the fat in whole milk for proper brain development.
Morning Snack
For morning snack, try 2 to 3 graham crackers with 1/4 to 1/3 cup of juice. If your toddler is a picky eater, do not be afraid to offer new foods. Try a new food with a familiar food to prevent outright refusal of the meal or snack. You may have to reintroduce a new food several times before its tried.
Lunch
While you don't want to be a short order cook at meal times, you do want to keep your toddler's food simple. Limit casseroles and mixed foods, instead keep foods separate. A healthy lunch for your toddler may include one slice of whole wheat bread, 2 to 3 tbsp. of turkey meat, 1 tsp. of mayonnaise 1/4 to 1/3 cup of soft cooked carrots and 4 oz. of milk.
Afternoon Snack
Avoid any foods that your child can choke on, such as grapes, hot dogs, large pieces of meat, nuts, popcorn, raw carrots, pretzels and raisins. Sticky foods, such as peanut butter and marshmallows, can also be difficult for your toddler to eat. In addition, you should always cut foods into small pieces and never leave your toddler unattended during meal times. A healthy snack idea for your toddler may include 1/4 to 1/3 cup of whole grain ready-to-eat cereal and half of an apple peeled and cut into bite size pieces.
Dinner
Food allergies can also occur during the toddler years. The most common food allergies include milk, soy, peanuts and other nuts, wheat, eggs, fish and shellfish. Talk to your doctor if concerned about food allergies. A healthy dinner meal for a toddler may include 1 to 3 tbsp. of ground meat, 1/4 to 1/3 cup of soft cooked broccoli and 1/4 to 1/3 cup cooked pasta with 1 to 2 tsp. of margarine.
Member Comments