Brenda Khan
A toddler's diet is extremely important as it impacts their health, growth and development in the short and long term. Toddlers need about 1,000-1,400 calories a day, depending on their age, size and activity level. Their diet should include foods from all of the main food groups, with at least five toddler-sized portions of bread, rice, pasta, cereals and potatoes, and five hand-sized portions of fruit and vegetables. It is also important to ensure that they are getting enough iron and vitamin D.
| Characteristics | Values |
|---|---|
| Calories | 1,000-1,400 per day |
| Calcium | 700 milligrams per day |
| Vitamin D | 600 IU per day |
| Iron | 7 milligrams per day |
| Portion size | Toddler-sized portions |
| Number of meals | Small meals and regular snacks |
| Food groups | 5 core food groups |
| Drinks | Water, milk, juice |
| Sugar | Avoid added sugars |
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What You'll Learn
Iron-rich foods and supplements
Iron is needed at all stages of a child's growth and development. It supports brain development and immune function, and helps in the production of muscle cells and red blood cells, which carry oxygen throughout the body. Iron deficiency can affect growth and may lead to learning and behavioural problems. It can also lead to iron-deficiency anaemia.
Toddlers should have 7 milligrams of iron each day. After 12 months of age, they are at risk of iron deficiency because they no longer drink iron-fortified formula and may not be eating iron-fortified infant cereal or enough other iron-containing foods to make up the difference. Cow's milk is low in iron, and drinking a lot of it can put a toddler at risk of iron deficiency. Toddlers who drink a lot of cow's milk may be less hungry and less likely to eat iron-rich foods.
There are many iron-rich foods that can help meet the recommended daily intake of iron. These include:
- Meat, poultry, and fish
- Fortified cereals and oatmeal
- Beans, chickpeas, and lentils
- Tofu
- Eggs
- Dark green leafy vegetables like kale, broccoli, and spinach
- Pumpkin seeds
- Raisins
- Green peas
If your child follows a vegetarian or mostly vegetarian diet, it is recommended that you aim for twice as much iron as the recommended amount, as the body does not absorb nonheme iron, which is found in plants, as easily as heme iron, which is found in meat and seafood.
To enable the body to absorb more iron, serve iron-rich foods alongside foods rich in vitamin C, such as:
- Tomatoes
- Broccoli
- Oranges
- Strawberries
- Blueberries
If your child is not getting enough iron from their diet, you may need to consider iron supplements. Iron supplements for adults contain far too much iron to give them safely to your child, but there are many supplements available in tablets or liquid formulations that are made specifically for young children. Your doctor will be able to advise you on whether your child needs an iron supplement and which type is best for them.
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Dairy and calcium
Dairy products are among the best natural sources of calcium. The percentage of fat in milk and other dairy foods does not affect their calcium content—nonfat, 1%, 2%, or whole milk all contain about the same amount of calcium. Toddlers should have 700 milligrams of calcium a day, which can be met by giving them two servings of dairy foods.
However, some toddlers may not like milk or cannot eat or drink dairy products. In such cases, there are other ways to ensure your toddler gets enough calcium. Fortified plant-based drinks and yogurts are excellent sources of calcium. Non-dairy milk, such as pea-protein blends and soy milk, can be good sources of calcium as long as they are fortified with calcium. One cup of non-dairy milk offers 300-350mg of calcium, which is almost half of the recommended daily intake for toddlers.
There are also several calcium-rich foods that can be added to your toddler's diet. These include low-oxalate vegetables such as broccoli, kale, and bok choy, which have very good calcium absorption rates of around 50-60%. Calcium-set tofu, fortified drinks and breads have good absorption rates of around 30%. Smaller amounts of calcium can be obtained from beans, nuts, and sesame seeds. Spinach, Swiss chard, and rhubarb are calcium-rich but should not be relied upon as they contain compounds called oxalates, which inhibit the absorption of calcium.
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Whole grains
There are many easy ways to incorporate whole grains into a toddler's diet. For example, you can offer them whole grain cereals with less than 5g of sugar and 3g or more of fibre per serving. Cooked quinoa or uncooked oats can be added to meatloaf, meatballs, stuffed peppers, muffins, or pancakes. You can also try substituting refined grains for whole grains, such as choosing whole-grain tortillas, pita bread, or English muffins instead of white flour options. Other whole grain options include brown rice, bulgur wheat, oatmeal, and barley, which can be added to soups or salads.
When shopping for whole grain products, check the ingredient list to ensure that whole grain is listed as the first ingredient. Look for "whole wheat" or "brown rice" and keep an eye out for the whole-grain symbol, which is usually black and gold. It is important to note that not all whole grain products are healthy, so be sure to read the labels carefully and choose options that are low in added sugars, sodium, and saturated fats.
By introducing whole grains to toddlers at a young age, you can help them develop healthy eating habits that will benefit them throughout their lives.
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Portion sizes
Toddlers need small meals and regular snacks. Meals should include items from three or more food groups, such as protein, grains, and vegetables. Snacks should include items from two food groups, such as fruit and dairy. It's important to include at least five toddler-sized portions per day, such as bread, rice, pasta, cereals, and potatoes. These provide energy and the B group of vitamins. Higher-fibre starchy foods, like whole-grain cereals and brown rice, provide extra nutrients but should be introduced gradually as they can impact appetite. From the age of two, you can start to introduce more wholegrains.
It's recommended that toddlers have around five hand-sized portions of fruit and vegetables a day. It's a good idea to keep cut vegetables in the refrigerator and fresh fruit on the counter for quick and easy snacks. You can also portion healthy snacks into individual-serving-size containers and leave them in a basket on the bottom shelf of the pantry, at kids' eye level.
It's important to recognise when your toddler is hungry and when they are full. Some signs that they might be hungry include getting excited or opening their mouth when offered food, or using hand motions or certain sounds. You should let them tell you when they're full and not force them to finish all the food on their plate.
It's also important to be patient and persistent when offering new foods, as toddlers can be fussy eaters. It may take a child up to 8 to 10 tries to accept a new food, so keep offering it in a relaxed environment. You can also try serving a new food with a meal you know they already like.
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Healthy drinks
The drinks toddlers consume can shape their taste preferences for life. It is important to limit their intake of sweetened beverages, such as soda, sports drinks, sweetened milk, and sweet teas. These drinks are high in added sugars and can increase the risk of obesity, nonalcoholic fatty liver disease, and diabetes. Instead, toddlers should be encouraged to drink water, which is critical to their health and necessary for many vital processes in their bodies. Water is sugar-free, fat-free, calorie-free, and additive-free, and if it comes from the tap, it likely contains fluoride, which helps prevent cavities. Toddlers can also drink small amounts of 100% fruit juice, although this should be limited due to its high sugar content, which can irritate their stomachs and increase the risk of cavities.
Unsweetened milk is another healthy option for toddlers. Milk is a good source of calcium and vitamin D, which are important for building strong bones and teeth. However, it is recommended to wait until a child is at least one year old before introducing milk, as cow's milk can put infants at risk for intestinal bleeding and contains too many proteins and minerals for their kidneys to handle. After one year, pasteurized, plain whole cow's milk or fortified, unsweetened soy milk are good options.
For toddlers who are allergic to dairy proteins, unable to drink milk for medical reasons, or who are vegan, plant-based milk alternatives can be a suitable substitute. It is recommended to speak with a doctor or registered dietitian to find the best option for the child's nutritional needs.
Coconut water is another healthy hydration option, especially when a child is sick and needs to rehydrate. It is rich in nutrients and electrolytes. However, it is important to read the labels when purchasing coconut water, as some brands contain added sugars and artificial flavors. Smoothies are also a great way to incorporate fruits and vegetables into a toddler's diet, as long as they are homemade and made with nutritious ingredients.
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Frequently asked questions
A toddler's diet should consist of foods from all of the main food groups. This includes fruits, vegetables, protein, grains, and dairy.
The amount of food a toddler needs depends on various factors, such as their age, size, and activity level. Generally, toddlers need about 1,000-1,400 calories per day, divided into small meals and regular snacks.
Toddlers require a variety of nutrients, including iron, calcium, vitamin D, and vitamin C. Iron-rich foods such as meat, poultry, fish, and beans are essential to prevent iron deficiency and anaemia. Calcium and vitamin D are important for bone health, while vitamin C aids in iron absorption.
Yes, toddlers should avoid foods and beverages with added sugars and artificial sweeteners. Squash, juice, and sweetened drinks are unnecessary and can cause tooth decay. It is best to give them water as their main drink, along with milk.
