Essentials of a Balanced Diet for Toddlers

by Robert Johnson Blogs on Latest News

Millions of Americans are unaware of how their dietary choices affect their health and well-being. Lack of care for one’s eating habits are developed at a young age and food and nutritional research continues, we have a greater idea of what habits we should and should not be sharing with our children. The first 1000 days are extremely crucial for a child and their development for their later years. Children just a year old are given fries and brownies while toddlers are introduced to potato chips and soft drinks. By the time they’re adults, the average American is subsisting on a diet full of saturated fats and processed foods. Data gathered by the National Center for Health Statistics found that only 30 percent of infants in the country are eating vegetables regularly and even those who are getting vegetables in their diets are having mashed potatoes be the main source. They’re also consuming around five teaspoons of added sugar and 1,500 milligrams of sodium! A lack of awareness is largely to blame for this
imbalanced diet; however, knowing what your toddler needs nutritionally can ensure they start healthy eating habits early on. Some essential elements of a toddler’s diet include:

1. The Basics

The American Heart Association recommends no more than 900 kcal per day for one-year-olds and no more than 1,000 kcal per day for toddlers between ages two and three. These calories should come from whole grains or high-fiber bread and cereals instead of processed flour. When buying ready-made food, make sure whole grains are the first ingredients on the list and give no more than two ounces per day to infants. Do not feed low-fat milk to children below the age of two. Similarly, fruits and vegetables are essential elements of a baby food diet. Children that are just a year old should be given a ¼ cup of fruits and vegetables whereas toddlers can be served more. You can either make homemade baby food blends or serve your child ready-made organic baby food blends. Little Spoon offers fresh and organic ingredients, made to make meal time easy for busy parents who want the freshest foods for their baby. Make sure the ready-made blends are free of added preservatives and sugars and made using fresh, local ingredi
ents. Also, children must have active play time for at least 60 minutes every day, and they must not be overfed or force-fed. Instead, encourage self-regulation.

2. Meeting Essential Requirements

Children between the ages of two and three are at a high risk of developing iron deficiencies because they’re no longer fed iron-fortified formulas or infant cereals. To prevent this, include iron-rich foods like kale, spinach, pumpkin seeds, and lentils in your toddler’s diets. As for calcium, toddlers must have around 700 milligrams of calcium. They must also have 600 IU of vitamin D. Serving whole milk, unless you have a family history of obesity or heart disease, can be an excellent source of calcium and vitamin D. Protein isn’t usually a concern as long as your child’s diet is balanced. Protein is commonly found in veggies, lentils, eggs, natural yogurts, cheeses, butter, chicken, and fish.

3. Improving Immunity

Micronutrients are vitamins and minerals that help improve immunity and protect children from infections and allergies. Little Spoon offers Boosters, their add on powders to help battle everyday common health issues. Fruits and vegetables like carrots, oranges, and strawberries are rich in vitamin C and immunity-boosting phytonutrients and carotenoids. Lack of sleep also makes children susceptible to illnesses, so make sure your toddler gets as much as 12 to 13 hours of sleep each day. If your child does get sick, don’t rush to giving your children antibiotics for a cold or sore throat; in fact, a few colds or ear infections each year is normal and helps build up an immunity.