Infants grow rapidly and eat a lot to support their tremendous growth rate. However, your toddler’s growth will slow around age two. As a result, he will have less of an appetite. He will also become more mobile, giving him freedom to explore his surroundings. Mobility means he will be burning more calories. During this transitional period it is essential that your toddler eat well-balanced, nutritious meals.
Caloric Needs
Each child is unique and toddlers grow at different rates. However, nutritionists generally recommend that toddlers consume between 1,000 to 4,000 calories every day. Those calories should come from a menu consisting of fruits, vegetables, grains, milk, meat and beans. By age two, your little one should eat three meals and one or two healthy snacks every day. The eating habits your child develops now will stay with her throughout her life.
Milk
Calcium and vitamin D are integral components of a toddler’s diet. They help in brain development and in strengthening children’s young bones. The best source of calcium is whole milk. Toddlers should drink two cups of whole milk every day. If your child refuses milk or doesn’t drink enough, offer her 1 ½ ounces of a natural cheese, or two servings of yogurt, fortified cereals or fortified orange juice.
Fruits and Vegetables
In addition to two cups of milk, toddlers should eat one cup of fruits and one cup of vegetables every day. Some toddlers resist fruits and vegetables the first time they are offered. Experiment with different ways of preparing them. Some children prefer crispy, raw vegetables, while others like their veggies boiled, so they are soft. Offer small amounts of dips with vegetables or mix fruit into yogurt. Set a good example by eating fruits and vegetables with each of your meals.
Protein
Two-year-olds need at least 2 oz. of protein every day, while three-year-olds need 3 to 4 oz. of protein daily. Every meal should contain at least one serving of protein. Examples of protein sources include meat, eggs, beans, tofu and peanut butter. Consult your child’s pediatrician before serving peanut butter for the first time.
Grains
Grains, especially whole grains, are an essential element to a toddler’s diet. Two-year-olds should eat 3 oz. of grains, with at least half coming from whole-grain products, while 3-year-old children need 4 to 5 oz. of grains each day. Again, half of those servings should come from whole-grain products. Whole grain foods help minimize constipation, obesity and the risk of heart disease. Examples of whole grain foods are oatmeal, brown rice, whole wheat bread, whole wheat pasta and whole grain cereals. Don’t give up if your child resists whole grain foods. Introduce small amounts into his meals frequently until he adjusts to the taste and texture of this food group.
