Breast milk and formula provide infants with all the nutrients they need. However, toddler hood is a time of transition when children leave the bottle behind and learn to eat and drink more independently. Toddlers gain autonomy by developing self-feeding skills, improved motor skills, appreciation for food tastes and preferences, awareness of table behavior and increased energy and nutrient requirements. A healthy diet for toddlers should include a variety of foods from each food group to support proper growth and development.
Calories
A toddler's calorie needs depend on age, size, growth rate and activity level. During the transition from infancy into toddler hood, your child requires 900 calories per day. Toddlers ages 2 to 3 need between 1,000 to 1,400 calories per day. Trust your own judgment and your toddler's cues to determine if your child is satisfied and getting enough nutrition. While your toddler's nutrition is important, do not worry if your child does not eat the same every day. Providing your child with a wide variety of nutrients each day will help them meet their nutritional needs overall.
Fruits and Vegetables
Toddlers require approximately 19 g of fiber per day and eating a variety of fruits and vegetables is an excellent way to meet this recommendation. Your toddler should eat at 4 to 5 servings of fruits and vegetables each day. On average, 1-year-olds need 3/4 cup of vegetables and 1 cup of fruit, 2-year-old toddlers require 1 cup of vegetables and 1 cup of fruit and 3-year-olds need 1.5 cups of vegetables and 1.5 cups of fruit. To prevent choking, serve vegetables that are soft, cut into small pieces and well-cooked. Limit the amount of juice you provide you toddler by offering fresh, canned or frozen fruit most often as it is lower in sugar and calories.
Grains
Grains are rich in carbohydrates, either as starch or dietary fiber. Therefore, the grain group includes foods such as bread, bagels, muffins, ready-to-eat cereal, rice, pasta, crackers and cooked cereal. Typically toddlers require 4 to 6 servings of grains per day. One serving is equal to 1 slice of bread, 1 cup of cereal and 1/2 cup cooked pasta or rice.
Dairy
It is recommended that toddlers receive 500 mg of calcium and 400 IU of vitamin D daily. Calcium needs are easily met by consuming the recommended amount of dairy. However, only half of the vitamin D needs are met. For this reason, the American Academy of Pediatrics recommends vitamin D supplementation of 400 IU per day. Toddlers need 2 servings of dairy products per day to meet their nutritional needs. A serving of dairy is equal to 1 cup of milk, 8 oz. of yogurt, 1 oz. of cheese. Until toddlers reach 2 years of age, they should drink whole milk. Whole milk provides the right amount of dietary fats necessary for proper growth and brain development.
Meat and Beans
Protein is essential to promote growth and development, muscle repair, strong bones, healthy skin and red blood cell formation. Protein should account for 5 to 20 percent of your toddler's daily calories. This is equal to 1.5 oz for toddlers who are 1 year old, 2 oz. for 2-year-old toddlers and 3 or more ounces for toddlers who are 3 years old. Good sources of protein-rich foods include meat, poultry, fish, dry beans and peas, peanut butter and eggs.
Additional Tips
Exploration and discovery mark the toddler years, so the best way to make food appealing is to offer your toddler a variety of foods with different tastes, textures and colors. Good nutrition provides your toddler with the energy they need for moving, playing and learning. Make foods simple and avoid mixing foods. Offer new foods one at a time. Involve your child in meal planning and preparation. Make mealtime a fun, relaxing family event. Remember to set a good example of healthy eating for your child.
References
- KidsHealth.org; Nutrition Guide for Toddlers; Mary L. Gavin, M.D.; October 2008
- American Heart Association: Dietary Recommendations for Healthy Children; January 28, 2011
- MayoClinic.com: Nutrition for Kids -- Guidelines for a Healthy Diet; July 19, 2009
- Cleveland Clinic: Feeding Your Toddler -- Ages 1 to 3 Years; July 15, 2009
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