Toddler Nutrition: Understanding the Basic Food Groups for Kids
Every parent’s main priority is the health and happiness of their children. From the moment they are born, it is the parent’s responsibility to provide their offspring with the best care possible in order for them to grow and develop properly.
One of the things that must be paid closer attention to is nutrition. As soon as children hit the toddler age, they begin to familiarize themselves with different foods, tastes and textures.
However, for some parents, this may be very challenging because toddlers can be very picky about their food which may lead to potential issues and deficiencies regarding their health. That’s why it is important that good eating practices are established at an early age in order for the children to develop lifelong nutritional habits that are essential for proper development.
In general, the best healthy food for toddlers to eat should include all crucial nutrients that come from the five basic food groups which are explained below.
Fruits and vegetables
Fruits and vegetables are known to provide the best nutrients necessary for toddlers’ optimal growth and performance. They include numerous vitamins and minerals that play an important role in enhancing the immune and digestive systems in the body.
For example, fruits are an excellent snack choice for children especially if they have a sweet tooth. Instead of giving them highly processed foods, you can make tasty fruit snacks in order for them to get their daily dose of nutrients. These may include fresh fruits such as apples, bananas, peaches or strawberries, or dried fruits such as dates, raisins and apricots.
As far as vegetables are concerned, they make the perfect healthy addition for lunch and dinner meals. Some of the most liked veggies among toddlers include carrots, broccoli, sweet potatoes and greens. It is advised that they are well cooked and diced in order to make it easier for your children to eat and digest them.
Protein Nutrition
Toddlers are very active when they are young which means that they need foods that will boost their energy levels and keep their bodies going. A food group that does just that are proteins. They can be found in many different types of food, so meeting the daily recommendation for protein shouldn’t pose a challenge for parents. The best sources of proteins include eggs, lean meats, fish and poultry.
For example, fish is rich in fatty acids such as omega-3 and DHA which are important for the development of children’s eyes, brain and nervous system. That’s why it is advised that children eat small servings of a variety of fish one to two times per week.
On the other hand, meat is an excellent source of iron, zinc, fatty acids and vitamins D and B12 which are also essential for the proper growth of your toddler.
Whole grains
A great way to add flavor and texture to your child’s plate is through whole grains. This food group is best known for promoting healthy digestion as it is packed with fiber, vitamins, minerals and other plant compounds that are essential for the health of your little ones. Some of the most common types of whole grains include whole-wheat bread, oats, rice, pasta, quinoa and popcorn.
For example, oatmeal is one of the most favorite meals among toddlers. It is a very versatile choice as it can be customized to suit your child’s preferences. You can mix oats with different types of fruits and nut butter to increase the entire meal’s nutritional value while adding extra flavor and texture.
Another favorite whole-grain type among children is pasta. The best thing about it is that you can easily combine it with healthy ingredients such as vegetables and meat in order to turn it into a nutritional meal.
Dairy
Just like the other food groups, dairy products also play an important role in the proper growth and development of toddlers. They are rich in numerous nutrients with calcium and vitamin D as the most important ones for improving bone and teeth health. Dairy products such as milk, yogurt and cheese are considered the best sources of such nutrients.
The main issue that revolves around this food group is how much dairy are children allowed to take daily. The recommended intake of such products usually depends on the age of the toddler. For example, children 2-3 years old should take about 1.5 servings every day which usually amounts to one cup of milk, two slices of cheese or one tub of yogurt.
If your child is picky about this food group, you can easily hide them in smoothies, oatmeal and baked goods which you will combine with other healthy ingredients.
Water
Although water doesn’t appear on most food charts and pyramids, it is still an essential part of every toddler’s nutrition. It enables their bodies to carry out all kinds of functions as well as rehydrate them in order to regulate their body temperature.
Generally speaking, the amount of water every child should drink on a daily basis depends on several factors such as the activity they are doing, the weather temperature and their overall health. Toddlers usually are required to have a minimum of four to five cups of water a day which they can also get from the food they are eating.
Since some toddlers often forget or don’t want to drink plain water, you can boost their intake by making them flavorful drinks and giving them foods that contain water. For example, you can add a slice of lemon or lime to their cups or bottles in order to give it a different taste.
Final thoughts
While getting children to eat healthy foods is sometimes challenging for parents, it is crucial that they learn how important having good eating habits is from an early age. A toddler’s well-balanced diet should consist of various nutrients that will help them grow and develop properly while staying healthy and strong.
The key is to include foods from the basic food groups in order for the toddlers to get all the necessary vitamins and minerals. Even with picky eaters, you still have the option of experimenting with different food types and find the ones that will be best for your child’s overall wellbeing.