Baby & Toddler
Feeding young children: what are the choices?
Young children between the ages of 12 months and 3-4 years are growing and developing quickly. It is a very crucial time to make sure that children at this age are eating well and that they are getting all the energy and nutrients that they need.
This phase of the young child’s life is also an important time for him/her to learn about food and eating so that good habits are fostered and children learn to consume a healthy varied diet that can be enjoyed with the rest of the family. However at times it can be hard for parents to know exactly what toddlers should be eating and in what amounts.
One of the most common complaints of parents of toddlers is that they refuse to eat certain foods. Some children will be reluctant to try out new tastes and others will not accept foods with which they were previously familiar. This ongoing ‘battle’ between parent and child lasts till the child is about the child turns 6 after which most children will be more accepting of a variety of foods. Although fairly normal this period cannot however be ignored because it is very important that young children get used to eating a healthy, varied diet that includes food from the four main food groups. These include:
- Fruits and vegetables – 5 times/day
- Starchy foods – 5 times/day
- Protein foods – 2 times/day
- Dairy foods – 3 times/day
Fruits and vegetables
These are very useful in a child’s diet because they contain several vitamins and minerals so much needed for healthy development. Try to include as many coloured fruits and vegetables as possible. Vegetables are often initially rejected but do not give up on offering them over and over again.
Toddler sized portions of fruits and vegetables per day include:
- 1/2 to 1 small banana
- 4-8 grapes
- 1/4-1/2 medium apple
- 1-3 cherry tomatoes
- 2-6 carrot sticks
- 1-2 tablespoons broccoli/ pumpkin
- 1-2 tablespoons peas
Foods such as bread, rice, pasta, cereals and potatoes provide your toddler with energy, B vitamins and calcium. Several fortified breakfast cereals intended for young children can also provide iron, folic acid and, in some cases, vitamin D. In using these latter products be wary of the nutritional information on the pack and stay away from choosing cereals with a high sugar content. It is recommended that a young child’s portion (20-30g) of breakfast cereal does not contain more than 5g of sugar. Other suitable portions of starchy foods are the following:
- 1-3 tablespoons mashed potato/ sweet potato
- 2-4 tablespoons cooked rice/ pasta
- 2-4 potato wedges
- 1-2 oat/ rice cakes
- 1/2 – 1 slice of bread
At this young age whole meal cereals are not highly recommended and if used they should be offered gradually. Young childrens’ stomachs are still small and they can fill up very easily on such products with high levels of fiber. This could make them to stop eating before they have eaten enough energy to satisfy their needs.
These foods include meat, fish, eggs and pulses (.beans, lentils, chick peas). They provide protein and iron, both very essential for a growing child. Oily fish like salmon and fresh tuna is a very rich source of omega-3 fatty acids which are so important for proper brain maturation. Offering these foods with vitamin C-rich foods/drinks will also help enhance their iron absorption.
At 2 portions of protein per day some suggestions for suitable choices include:
- 2-4 tablespoons chicken/ veal/ beef
- 2-4 tablespoons fish
- 2-3 tablespoons baked beans
- 1 poached/ hard boiled egg
- Peanut butter on bread/ toast
To be continued.
By Ms.M Gatt