As your infant turns into a toddler, his growth rate slows down significantly from about 3 inches every three months to about 3 to 5 inches a year. Providing good nutrition for your toddler is important but more challenging because of their increased independence. To ensure good health and growth, you need to provide your toddler with a variety of nourishing foods. But remember, all you have to do is provide the food, let them decide what they eat. Forcing your child to eat will only create anger and tension at mealtimes.
Grains
Grains are an important source of calories for your toddler. They also provide B vitamins, iron and magnesium. To maximize your toddler's nutrient intake, try to make most of his grain choices whole-grain. Nourishing examples include whole wheat bread, whole grain cereals, oatmeal, brown rice, whole grain crackers, whole wheat pasta and whole wheat tortillas.
Fruits
Fruits provide your toddler with essential nutrients they need for growth, including vitamin C and vitamin A. Fruits are also a good source of fiber for regularity, potassium and folate. For better nutrition, offer your toddler more whole fruits rather than its juice. Nourishing fruits for toddlers include apples, oranges, melon, peaches, grapes, pineapple and bananas. All fruits should be cut into bite-size pieces to prevent choking.
Vegetables
While fruits are often well accepted by toddlers, vegetables tend to be more challenging. Don't give up. The more often your toddler is exposed to food the more likely they will want to try the new food. Like fruits, vegetables are also a good source of vitamin C, vitamin A, potassium, folate and fiber. Nourishing choices to include in your toddlers diet include broccoli, green beans, peas, corn, carrots, spinach, cauliflower and asparagus. Vegetables should be cooked soft and served in bite-size pieces to prevent choking.
Meat and Beans
Meat and beans provide protein, iron, zinc and phosphorus. Toddlers are at risk for iron-deficiency anemia and need good sources of iron in their diet to meet their needs of 7 mg a day. Healthy meat and bean choices include poultry, fish, ground meat, pork, hummus and tofu. Meats should be cooked tender and cut into bite-size pieces.
Milk
Milk is an important source of calcium and vitamin D, and necessary for bone health and growth in your toddler. Between the ages of 12 months and 2 years, your toddler should be drinking whole milk. The fat in whole milk is necessary for brain development. Cheese and yogurt are also good sources of calcium, vitamin D and fat. If your child cannot tolerate milk, you can try fortified soy milk.
