Toddlers need to eat a well-balanced diet because it optimizes their growth and development by providing them with adequate amounts of essential nutrients. Toddlers may be making the transition to more solid foods and less baby food purees, so be sure that the items you offer your child are chopped into small pieces to prevent choking.
Calorie Needs
The average calorie needs for a toddler are 1,000 to 1,400 calories per day. However, if your toddler is very active, he may need additional calories and a toddler who isn't that active may need less. Your toddler's size may increase or decrease the number of calories he needs every day as well and he will need about 40 calories per inch in height, reports Keep Kids Healthy. A pediatrician can help you determine the right number of daily calories for your toddler.
Variety
Toddlers need a variety of foods from each food group, which maximizes nutrient intake. This includes fruits, vegetables, grains, protein foods, dairy and healthy fats. If your toddler turns her nose up at certain foods or is unwilling to try new foods, keep offering them and she may eventually try them. The County of Lambton Health Services Department recommends serving new things when your toddler is hungry and providing foods you know she likes with them. It may take up to 10 tries for your toddler to try something she has never had or thinks she doesn't like. Offering a variety of different-tasting foods beginning when she starts solid foods at 4 to 6 months of age increases the chances that your toddler will be more willing to eat a variety of healthy foods.
Nutrients
Several nutrients are vital for a growing toddler and getting enough of each supports healthy development, both physically and mentally. Calcium is one such nutrient and supports healthy bones and teeth. Your toddler will get what he needs from milk, cheese and yogurt. Iron is another vital nutrient because it aids in normal growth, learning and behavior. Iron is found in meats, whole grains, eggs and fortified cereals. Protein, healthy fats and carbohydrates supply energy and aid in muscle health. Vitamins A and C support immunity and eyesight. Omega-3 fatty acids help brain development and protect a toddler's heart. A well-balanced diet is the best way to be sure your toddler is getting enough of each, but if you are concerned about his intake, talk with his doctor about a daily multivitamin.
Amount of Food
You may be surprised at how little food a toddler needs to meet nutrient requirements. In general, toddlers need six servings of grains, three servings of vegetables, two servings of fruit, two servings of protein and 16 to 20 ounces of milk each day. Keep in mind that a toddler's serving size is much smaller than yours. Offer your toddler 1/4 to 1/2 of what you normally serve yourself or about 1 tablespoon per year of age, which in your toddler's case is 1 to 2 tablespoons of each food at mealtime. Offer three meals and two snacks per day or six smaller meals, depending on how much your toddler eats at one time.
References
- Help Guide: Helping Your Kids Develop Healthy Eating Habits
- County of Lambton Health Services Department: Feeding Your Toddler
- KidsHealth; Nutrition Guide for Toddlers; October 2008
- Keep Kids Healthy: Feeding Your Toddler
- What to Expect: Is My Toddler Eating Enough?
- Kids Health; Feeding Your 1-to 2-Year Old; August 2008
