Healthy eating for toddlers and young children

Starting to instill healthy eating habits in the toddler years is a great idea, as young children are very impressionable. Toddlers are introduced to new tastes and textures as they transition from baby food to “real” food.

Keep in mind that toddlers have very small stomachs. It may be better to feed them 5-6 small meals a day, rather than three large ones. Depending on your child’s age, size, and activity level, your toddler needs between 1,000-1,400 calories a day. It is perfectly normal for your child to be ravenous one day and shun food the next. Appetites are often in flux at this stage. Don’t worry if your child’s diet isn’t up to par every day—as long as he or she seems to be satisfied and is getting what you consider to be a well-rounded diet, you are probably doing just fine!

Nutritional needs of toddlers and young children

An important part of a toddler’s diet is calcium (they need about 500 mg/day), and the best source of this nutrient is milk. Until the age of two they should drink whole milk, but older toddlers can usually switch to 2% or skim milk if given the okay from your pediatrician. If your kids are lactose intolerant or just don’t like dairy, try to incorporate calcium-rich foods like fortified soy products, cereals, and orange juice.

Keep an eye on your child’s iron consumption, too. Toddlers need 7 mg a day to prevent iron deficiency, which can affect growth, learning, and behavior. In infancy, breast-milk has a readily-absorbed type of iron, and baby formula and food is usually iron-fortified, so babies don’t need to worry about getting enough iron. After switching to “real” food, it's important to ensure that your child is eating good sources of iron like fortified cereals, small amounts of red meat (like soft meatballs), or eggs.

Dietary guidelines for toddlers and young children
Fruits and vegetables	Two servings each per day. These may be given as snacks, such as apple or carrot slices. Also try slipping in veggies in the form of soups.
Whole grains	Four daily servings. Can include buckwheat pancakes or multigrain toast for breakfast, a sandwich on wheat bread for lunch and brown rice or another whole grain as part of the evening meal.
Milk and dairy	Three servings, or one pint of whole milk per day. Cheeses, yogurt and milk puddings are useful alternatives.
Protein	Two servings a day. Encourage your child to try a variety of foods from this category, such as turkey, eggs, fish, chicken, lamb, baked beans, and lentils. NOTE: Nuts, although an excellent source of protein, are not a good choice for children under five due to the risk of choking.
Vitamins and minerals	Check with your child's doctor to be certain your child's diet is adequately meeting the recommended nutritional needs for this age group