Toddler Nutrition: What to Feed and What to Avoid

Toddlers require all the nutrition for their growth and development. Toddlers are also known to be fussy eaters, preferring certain foods, textures, or even colours over others. How can you ensure your toddler gets all the nutrition required for their growth? What do you avoid or wait a little longer to introduce? Here is a comprehensive guide for all toddler parents worried about nutrition.

Toddler Nutrition

During the first 12 months of a baby’s life, they get most of their nutrition from breastmilk or formula. Although solid foods are introduced gradually from the 6th month onward, milk remains the most commonly consumed food. 

As toddlers grow, their need for nutrition and calories will increase. Toddlers can get their nutrients from various food sources like fruits, vegetables, nuts, seeds, legumes or meat. However, not all toddlers may eat these foods, and some may even refuse to try. 

At such times, many parents struggle to strike the right balance between providing interesting foods and sufficient nutrition. This is where the thin line between what to feed or not feed a toddler becomes blurred. 

What to Feed Your Toddler?

What can you provide your toddler to ensure they receive all the essential nutrients required for their growth and development?

1. Milk – Until your baby is 6 months old, exclusive breastfeeding or formula is recommended by the WHO. This ensures they receive all the necessary nutrients and some immunity from the mother.
2. Fresh Fruits – Fruits are full of essential vitamins, minerals and fibre required for a toddler’s growth, immunity and digestion. They are tasty, colourful and can be paired in multiple ways, making them both interesting and nutritious. 
3. Vegetables – Vegetables are high in fibre, which is essential for digestive health. They are also rich in vitamins A, B, C and E, which support vision, brain function and energy production. Ensure your toddler eats at least one cup of vegetables a day.
4. Meat – For those who eat meat, it can be a great source of protein and iron for your toddler’s growth and nutrition. Red meat is rich in iron, and white meat is rich in protein. Fish is rich in omega-3 fatty acids, which are important for brain function and cognitive development. 
5. Eggs – Eggs are an excellent source of protein, choline and omega-3 fatty acids, which are all essential for brain function, immune strength and vision development. Eggs are nutrient-dense and easy to digest when compared to meat and various other foods. 
6. Green Leafy Vegetables – Vegetables like spinach, broccoli and cabbage are rich in iron, folate and vitamin A. It helps carry oxygen throughout the body, improving immunity and developing vision, especially in dim light. 

What Not to Feed Your Toddler?

Toddlers can be very difficult if they have decided on something to eat. They also tend to be hungry almost all the time. Many parents, out of desperation or a lack of awareness and resources, resort to snacks or readily available foods to satiate the toddler. 

Here is a list of foods you ought to avoid giving your toddler – 

1. Honey – Yes, honey is all natural, full of anti-bacterial qualities, but it is not suitable for children below 12 months of age. 
2. Added Sugar – No matter how tempting it may be to give your baby foods loaded or even laced with sugar, to get them to eat it, it is not recommended. 
3. Salty Foods – It is recommended that infants under 1 year of age avoid salt. You can slowly introduce salt and sugar to babies after their first birthday. Processed foods, canned foods and store-bought snacks are high in salt and other flavourings, which are best avoided.
4. Animal Milk – Avoid giving cow’s milk to babies below 12 months of age. Their bodies cannot process the components present in animal milk, thus leading to intolerance and digestive issues. 
5. Fish High in Mercury – Fishes like king Mackerel, shark, swordfish and other shellfish are rich in mercury and are not recommended for kids’ consumption. 
6. Unpasteurised Foods – Unpasteurised milk products or juices can contain harmful bacteria that can put your child at risk. Their immune system is still insufficiently developed to combat such bacteria.
7. Sugary Drinks – Sodas, soft drinks, canned juices or even flavoured milk are loaded with sugar. They are very unsafe for young children as they can cause a lot of damage to their brain development, dental health and also increase the risk of type 2 diabetes. These drinks are highly addictive and low in nutrients.  
8. Caffeine – In many households, elders casually allow toddlers to sip their tea or coffee. This is not recommended as caffeine can increase anxiety, heart rate and blood pressure in toddlers. 
9. Trans-Fats – Fried foods, store-bought or packaged foods, contain a lot of trans-fat, salt, and other additives, which can cause a lot of damage to a child’s overall health, increasing the risk of obesity and other complications. 
10. Choking Foods – Toddlers are still learning to handle food and chew properly. Foods like whole grapes, nuts, berries and popcorn can get stuck in your toddler’s throat and become dangerous very quickly. Never let them eat such foods without adult supervision. 

Also read: Healthy Toddler Recipes for Growing Kids

How to Make Toddlers Eat?

When your toddler refuses to even try a bite of the food you prepared with care and love, what do you do? Do you force-feed them, threaten them, or just yell at them to finish eating? No, you can’t do any of the above if you want your child to develop a positive attitude towards food. 

Here are some tips and tricks to follow instead – 

• Identify or develop new recipes using the same ingredients. A little change in the taste or combination can encourage children to try more than just a bite.
• Focus on the presentation when you can change the recipe. You can cut or mould the food into shapes, create a mini theme on the plate, and develop a story for it. 
• Dedicate each day to a colour and give them foods of that colour. You can include generous portions of fruits, vegetables, or mix pureed vegetables with food items for natural colouring. Children are attracted to colour and are more open to trying such foods. 
• Let your child’s plate have foods from various groups. Even if they take a few bites from each, they will derive enough nutrients for the day. If they reject the foods completely, you can always resort to their safe food if you don’t want them to stay hungry.
• Eat with your toddler and lead them by example. Let them take food from your plate. Eating with parents and other adults encourages toddlers to try new foods and also learn eating habits. 
• Invest in cookie cutters for shaping vegetables, pancakes, etc. Cookie cutters are not a big investment and are very easy to use. 

Book an online appointment with Dr. Tanuj Kumar Verma for Paediatric related issues.

Precautions to Take

No matter what foods you give your toddler, remember to – 

• Never let them eat fruits or vegetables that are not properly washed, as the skin can contain harmful bacteria such as E. coli or Salmonella. 
• Cut foods into small pieces to avoid choking.
• Offer toddlers the same foods that the rest of the household is eating. Just reduce the spice and salt to make it toddler-friendly.
• Don’t force your toddler to finish their plate, as the pressure can create a bad relationship with food and also discourage them from trying new foods.
• When introducing new foods, monitor closely for allergies. If the food does not suit them, try giving it again after a few months. 

Conclusion

Getting your toddler to eat can be a challenge. With a little patience, creativity and encouragement, you can get most toddlers to try and start eating the foods the rest of the household is eating. A diet chart that includes foods from all food groups can be very helpful in planning your weekly meals. 

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