Toddlers (1-3 years) are very energetic and they are always active, trying to sit, stand, walk, run, talk, etc. They explore new things by making keen observations and fine-tuning grasping skills by picking up items, foods, etc, with tiny fingers, playing and putting them in the mouth. It is a crucial phase in the progression of overall growth and development for the toddler. They must develop the right eating habits with adequate nutrition. Understanding the essential nutrient requirements for a toddler, its benefits and their sources and including them in the child's daily diet is significant.
Macronutrient requirement
ENERGY
PROTEIN
FAT
CHO
1000-1400 kcal
13 g/day
30 g/day
130 g/day
Energy (Calories): The calorie requirements vary based on their activity levels and individual needs
Protein: It is essential for tissue repair, growth, and energy supply. Excellent protein sources for toddlers include meat, poultry, fish, eggs and dairy products, as well as plant-based sources like lentils, pulses, nuts, seeds, milk, and milk products.
Fat: It is crucial for brain development and aiding the absorption of vitamins A, D, E, and K. Healthy fat sources for toddlers encompass nuts, seeds, avocados, cheese, butter, nut butter, ghee and oily fish.
Carbohydrates: They are the primary source of energy. Recommended carbohydrate sources for toddlers include fruits, vegetables, whole grains, pasta, and controlled sugars like honey and jaggery.
Micronutrient Requirements
CALCIUM
IRON
ZINC
VITAMIN A
VITAMIN C
VITAMIN D
700 mg/day
11 g/day
3 mg/day
500 mg/day
25 mg/day
10 mcg/day
Calcium: It supports strong bones and teeth formation. Optimal sources of calcium for toddlers include milk and dairy products, ragi, almonds, and leafy green vegetables.
Iron: Iron enables the transport of oxygen in the body. Iron-rich foods for toddlers include meat, poultry, fish, beans, iron-fortified cereals, green vegetables, beetroot, and pomegranate.
Zinc: It plays a pivotal role in immune function and growth. Zinc sources for toddlers encompass meat, poultry, fish, beans, seeds, and whole grains.
Vitamin A: It is essential for vision, growth, and immunity. Foods rich in vitamin A for toddlers include carrots, sweet potatoes, cantaloupe, orange juice, and various colourful fruits and vegetables.
Vitamin C: It supports the immune system and wound healing. Good sources of vitamin C for toddlers include citrus fruits, strawberries, broccoli, and tomatoes.
Vitamin D: It aids calcium absorption and bone health. Vitamin D sources for toddlers include natural sunlight, fortified milk, and oily fish.
Fibre: Toddlers require around 12-15 grams of fibre daily to promote a healthy digestive system. Whole grains, vegetables and fruits are good sources of fibre.
Feeding Guidelines for Toddlers
Giving small, frequent meals and snacks throughout the day.
Make mealtime positive experiences; avoid pressuring your toddler to eat and encourage them to eat on their own.
Pay attention to healthy eating habits like sitting as a family at mealtime.
Encourage exploration of different foods and textures.
To prevent dehydration, encourage children to drink several glasses of water or other fluids during and after physical activity.
Provide healthy beverage choices like fresh fruit juices with chia seeds, smoothies, etc.
Involve your toddler in cooking activities such as fruit and vegetable shopping, washing veggies, arranging food, mixing, stirring, pouring, measuring, and serving.
Lastly, be a good role model to your little champ. Although toddlers may not consume everything offered, providing diverse and nutritious choices is vital to ensure they receive the nutrients for optimal growth and development.
Here are a few recipes that can be tried at home.
TODDLER RECIPES
1. Green Moong Dal Chilla Wrap
Moong dal chila wrap is a nutritious, innovative, tasty and delicious recipe for toddlers. It's vegetarian's most popular superfood. It can be served as breakfast or an evening snack option. It is rich in high-quality protein and vitamins A,B,C and E and minerals such as calcium and potassium. It helps in digestion and enables healthy weight gain in toddlers.
Ingredients
For chilla
Split green moong dal/Green gram with the skin - 1 cup (soaked overnight)
Salt - to taste
Water - as required
For Stuffing
Mashed boiled potatoes - 2
Kala namak/Black salt - 1 teaspoon
Adrak/Ginger - 1/2 teaspoon chopped
Roasted cumin seeds powder - 1 teaspoon
Salt - as per taste
Red chilli powder - 1/2 tsp
Chaat Masala - as per taste
Cheese - grated for garnishing
Method
For Chilla:
Wash Green moong and soak for 6-8 hours or overnight. Strain water and grind it into a smooth batter.
Pour the batter into a bowl and add salt. Mix it well.
For Stuffing:
Take mashed potatoes in a bowl. Add black salt, chaat masala, salt, roasted cumin seeds powder, red chilli powder, chopped green chilli and chopped ginger.
Mix them well.
For Chilla Wrap:
Heat a pan and sprinkle oil in it. Now, wipe the oil. Pour a ladleful of batter and spread as thin as possible. Cook both sides on medium flame.
Cool the chilla for 30 to 40 seconds. Then, spread stuffing on one side.
Now, roll the chilla. Cut into two pieces from the center. Sprinkle some grated cheese.
Moong Dal Chilla Wrap is ready to be served.
2. Dates and Dry Fruits Ladoo
Sl. No.
INGREDIENTS
QUANTITY (g/ml)
1.
Kimia dates
12 pieces
2.
Almonds
20 g
3.
Walnuts
20 g
4.
Pista
20 g
5.
Flax seeds
20 g
6.
Pumpkin seeds
20 g
7.
Sunflower seeds
20 g
8.
Makhana
15 g
9.
Muskmelon seeds
20 g
10.
Watermelon seeds
20 g
11.
Sesame seeds
20 g
METHOD
Grind the dates to fine-paste.
Dry roast all the nuts and seeds.
Crush the seeds and nuts.
Mix dates paste and seeds. Add ghee and mix well.
Grease ghee on your palm, take a small portion of the mixture and make a small laddu.
Then, store all the laddu in a tight jar.
This ladoo contains calcium, iron, protein and energy that can help in increasing energy in the body and keep the toddler energetic and active and increase haemoglobin as well. Flax seeds and walnuts contain omega-3 fatty acids, which help in a child's eye and brain development3.
3. MILLETS PROTEIN POWDER
Sl. No.
INGREDIENTS
QUANTITY (g/ml)
1.
Barnyard Millet
100 g
2.
Pearl millet
100 g
3.
Little millet
100 g
4.
Kodo millet
100 g
5.
Finger millet
100 g
6.
Proso millet
100 g
7.
Almonds
50 g
8.
Walnuts
50 g
9.
Pumpkin seeds
30 g
10.
Makhana
15 g
11.
Pistachio
50 g
12.
Cashew
50 g
METHOD
Clean all the ingredients and wash them properly.
Dry all the wet ingredients under sunlight or at room temperature.
Heat a Pan, and dry roast the ingredients.
Grind all the ingredients into fine powder.
Sieve out the solid particles from the powder.
Store the fine mixture of power in a dry container.
This powder can be added to their milk, chapati, chutneys, ladoos, etc. Millets are whole grain that contains a lot of protein, antioxidants, and nutrients. They may have numerous health benefits. Plus, they're gluten-free, making them an excellent choice for parents wanting to follow a gluten-free diet for their toddlers.They are a good source of fiber, which keeps constipation at bay.
4. VEG SPROUT FINGERS
Sl. No.
INGREDIENTS
QUANTITY (g/ml)
1.
Green gram whole (soaked and sprouted)
30 g
2.
Onion
15 g
3.
Carrot
20 g
4.
Beans
20 g
5.
Capsicum
20 g
6.
Potato
30 g
7.
Rice flour/corn flour
40 g
8.
Chili powder
7 g
9.
Garam masala
5 g
10.
Salt
As per taste
11.
Oil
For shallow fry
METHOD
Cook sprouted green gram in a pressure cooker.
Chop all the vegetables (onion, carrot, beans and capsicum).
Boil potato, carrot and beans for 10 to 15 minutes.
Take a bowl, add cooked vegetables, green gram, onion, capsicum, chili powder, garam masala, salt and mix it well.
Make finger shapes from the mixture, dip in the rice flour/corn flour and shallow fry.
Serve with mint chutney or sauce.
5. MULTIGRAIN MIXED COLOR PANCAKE
Sl. No.
INGREDIENTS
QUANTITY (g/ml)
1.
Wheat flour
30 g
2.
Barley flour
20 g
3.
Bajra flour
20 g
4.
Broken wheat flour
10 g
5.
Rice flour
10 g
6.
Curd
50 ml
7.
Carrot Juice
30 ml
8.
Beetroot juice
30 ml
9.
Pomegranate juice
30 ml
10.
Date Syrup
20 ml
11.
Baking soda
1 tsp
12.
Salt
As per taste
14.
Oil
10 ml
METHOD
Take a bowl add all flours, curd and mix well
Add beetroot, carrot and pomegranate juice to the mixture.
Add salt, sugar powder and a pinch of baking powder and mix the dough well.
Heat a pan, pour the dough and cook well on both sides.
Make two to three pancakes.
Drizzle date syrup and serve it.
Compared to pancakes made from only white flour, these pancakes have a deeper, more exciting flavour, along with more fibre and nutrients, as this pancake mixture contains a variety of millets.
In summary, meeting the nutritional needs of toddlers aged 1-2 years is crucial for their growth and development. Providing a balanced diet rich in proteins, fats, carbohydrates, and essential micronutrients like calcium, iron, zinc and vitamins A, C, and D is vital. Creating a positive mealtime environment and offering a variety of nutrient-dense foods support their health and set the foundation for lifelong eating habits.
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