1. STARCHY CARBOHYDRATES
| NEEDED FOR | GOOD FOOD SOURCES | NOTES |
| • Energy • Fibre for the digestive • system • Vitamins and minerals |
Oats, rice, millet, buckwheat, quinoa, barley and corn. Pasta. Bread. Potatoes and yams | Give wholegrain unless your toddler has a small appetite and is underweight, then still Give wholegrain half the time. |
2. PROTEINS
| NEEDED FOR | GOOD FOOD SOURCES | NOTES |
| • Growth and development • Nervous system • Immunity |
Animal sources: meat, fish, eggs, and dairy products. Vegetable sources: Compete for proteins (contain all the vital amino acids) – Soya, quinoa, hemp seed, Amaranth. Complete proteins can be made up by combining grains with nuts or pulses e.g. beans on toast. | Choose free-range meat and omega-3 Eggs for lower saturated and potentially higher essential fats. Some plant proteins are complete and have all the vital amino acids, the best source is soya. Some only have some of the amino acids but combined with a grain provide all. |
3. FATS
| NEEDED FOR | GOOD FOOD SOURCES | NOTES |
| • Rich energy source • Essential fats are needed for a brain and nervous system development and cell membranes |
Saturated fats: From meat and dairy products. Monounsaturated fats: Olive oil, grapeseed oil. Polyunsaturated fats: Omega-3 essential fats – oily fish, walnuts, Grapeseed oil, hemp. In addition, flax seeds and oils. Omega-6 essential fats – sunflower and sesame seeds and oils. | Avoid hydrogenated fats, trans fats, and excess saturated fats. Gently shallow fry in olive or rapeseed oil. Bake with olive, rapeseed, or Coconut oil. Use the polyunsaturated fats mixed in with foods cold or once they are cooked and ready to eat. |
4. DAIRY
| NEEDED FOR | GOOD FOOD SOURCES | NOTES |
| • Calcium and vitamin D for the maintenance of normal bones • Fat for energy |
Milk and dairy products Calcium enriched dairy-free milk such as soya and oat would need additional fat adding to the diet Rice milk is not recommended at this age due to the potential arsenic content |
Dairy milk can be replaced by other foods and drinks Milk is included in recommendations for toddler’s diets due to the calcium, vitamin D, and fat content. Calcium and fat can be obtained from plant sources and vitamin D should be Supplemented at this age. If you prefer to not include dairy discuss calcium, fat and vitamin D sources with your healthcare provider |
5. Vegetables and fruit
| NEEDED FOR | GOOD FOOD SOURCES | NOTES |
| • Vitamins, minerals, and antioxidants • Fibre for the digestive system • The sweeter ones are an energy source |
All vegetables are good, go for as much variety as possible. Try to include 2-3 types at lunch and dinner. All fruits are good. As they are higher in sugar than vegetables. Offer vegetables before fruits at a meal to help ensure all are eaten. | The different colors have different nutrients so include green and orange/red vegetables and fruits each day |
6. Water
| NEEDED FOR | GOOD FOOD SOURCES | NOTES |
| • Temperature regulation • Aids digestion, preventing constipation • Transports nutrients Cushions spinal cord and joints |
Tap water is fine as is filtered | Do not offer a large drink with meals as it can fill small stomachs and reduce appetite. Choose a BPA-free water bottle |
Exercise
How much your toddler needs to eat depends on age, size, and activity. The Ministry of Health advises toddlers are physically active for three hours a day. This activity can be indoors and out and could include playing around the home and running, jumping, ball games, and paying on equipment in playgrounds outside.
The key nutrient needs
Relative to their size toddlers have a higher need for both calories and nutrients than adults. Do not however be tempted to load in the calories at the expense of the nutrients. To get the vitamins and minerals they need toddlers to need to have a variety of fruits, vegetables, starchy carbohydrates, protein and fat sources along with milk and water. The table below shows the key vitamins and minerals toddlers need with some suggested sources. In addition to diet, WHO recommends that all children from six months to five years old be given supplements, in the form of vitamin drops, which contain vitamins A, C, and D.
The role of supplements
Some nutrients can be difficult to obtain on a daily basis even with a good diet so the UK Department of Health recommends that all children from six months to five years old be given supplements, in the form of vitamin drops, which contain vitamins A, C, and D.
Some toddlers will take longer to introduce a good variety of foods, some may be reluctant to try new tastes and textures and some may just have small appetites. This can make it harder to get all the ideal foods and nutrients in and make parents concerned that their toddler is not getting all they need. It is important to inspire a positive attitude to food and this can be hard to do if meal times become stressful. Life also varies and through life, there will be some days of ideal diet and others where other activities simply get in the way of this.
A broad-spectrum baby vitamin and mineral formula containing a range of nutrients rather than just vitamins A, C, and D can help provide toddlers with some health insurance. In addition, parents some peace of mind. Broad-spectrum supplements may also be more effective as they may come closer to replicating the complicated natural synergy between different nutrients that we find in food.
Consider the Vitabiotics WellBaby Range; it includes a number of great-tasting supplements developed for children from the age of 1 month and 4 years.
Provides a carefully balanced range of essential vitamins and minerals to help safeguard your child’s diet.
Disclaimer
This information is not intended as a substitute for medical advice. If you have any concerns about your babies, health or diet please consult your registered healthcare practitioner
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