Keep Your Toddler Healthy – Nutrition Information
Toddler nutrition can be tricky – parents commonly struggle with getting toddlers to eat enough, eat nutritiously, and eat consistently. Parents are often surprised by the sudden drop in appetite in toddlers when they are still so active, but growth rate slows significantly after one year of age as well. Additionally, they are transitioning from a primarily milk-based diet as an infant to a primarily solids-based diet as a toddler.
Many times toddlers will eat great one day and then eat nothing the next day. Toddlers who will “only eat” chicken nuggets may decide they hate them after 2 weeks and refuse to eat them. Eating is one of the few areas that toddlers can exert their independence, and they often will do so. I encourage parents to think about toddler nutrition as a week-long journey. If your toddler is eating a good variety of fruits, veggies, proteins, grains, fats, and dairy on a weekly basis, you are doing fine. No toddler eats everything they need consistently every day.
Here are some guidelines to help you get YOUR toddler on the right path to healthy eating.
What should my toddler be drinking?
- Always: Milk (whole milk until age 2, then low fat) and water.
- Sometimes: 100% fruit juice (up to 4oz per day)
- Never: soda, sweet tea, sports drinks, flavored milk, energy drinks, less than 100% juice
How often and how much should my toddler eat?
3 meals and 2 snacks daily. Promote family mealtime! Avoid grazing throughout the day, as this keeps your toddler full and unable to eat the variety of foods given at mealtimes.
Keep in mind, a typical serving size for this age is about 1/4 a cup – or the size of your toddler’s fist.
What food should my toddler eat?
- 5-6 servings of fruits/veggies
- 3-4 servings of dairy
- 2-3 servings of protein
- 4-6 servings of grains
What if my toddler is picky?
Remember: YOU are the parent. YOU are in charge!
Choose healthy foods and offer the right amount, and you will teach your child to have healthy eating habits from the start. Many toddlers are picky eaters. As long as you offer healthy foods regularly, and avoid giving in to demands for the same foods over and over, he or she will eat as much as needed of what you have given. Toddlers will not starve themselves, but they will hold out if they think you will give them what they want.
Fighting about eating can make things worse. Do not force toddlers to finish what is on the plate, but don’t make them something different if they don’t eat what you give them – this only teaches them to wait for you to give in to what they want rather than trying new foods. I am a huge fan of the “no thank you bite,” which means whatever foods you put on the plate must be tried with one bite before your child can say “no thank you” to the rest of the portion.
This is not an easy part of toddlerhood. It is one of the few areas of their lives where toddlers can exert independence and choose for themselves – and they often do. Choose your battles but strive for offering good, nutritious foods and drinks to set your family up for success!
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