By the age of two years, children generally have the key foods introduced and their diets are more in line with the rest of the family. There are still some foods to avoid such as foods, which are easy to choke on, including whole nuts, foods that are potentially allergenic such as peanuts, and those with a higher food poisoning risk such as runny eggs and raw fish. Young children do not need added salt or sugar, just what comes naturally in the food. They are busy growing and burning up energy running around so they still need more calories and nutrients than adults for their size. It depends on your child how quickly you reduce the higher fat foods, such as full-fat milk. This is needed as a toddler but can be switched to semi-skimmed when they get older. All young children need a rich supply of vitamins, minerals, and other nutrients so, just like in the previous stages, their diets need to be based on a good variety of healthy foods.
Setting the standard
Our attitudes to food are shaped not only by the flavour but also by many other factors. How we introduce foods to our children may influence how they feel about food so just as with weaning keep the experience positive.
Show your child how you enjoy healthy foods and encourage them to try a variety of foods. It usually takes about 10-15 tries within a month before a child will find a new food familiar and acceptable. For those who are reluctant to try new things include a variety of foods and when introducing a new food, combined with a familiar and liked food as part of the meal rather than a completely new meal. Just as when food is first introduced still choose the best quality food you can afford. Organic foods reduce the risk of adding a chemical burden to an immature body so are worthwhile where possible.
Food preparation
Young children’s immune systems are constantly developing and it is normal to pick up colds and viruses. Foodborne infections should be prevented so some extra care is still needed.
Safe drinking
Drinks should now be from a cup rather than a bottle. Open cups are best but if using a lidded cup choose a free-flow type with no valve. This encourages children to sip rather than suck and is better for their teeth. Baby bottles increase the time the milk is spent in contact with the teeth and can encourage decay so should be avoided. This is especially the case with a bedtime drink. Choose BPA free drinking cups and water bottles.
A little more on salt
Young children only need a little salt. Salt comes naturally in some foods and is added to many foods such as baked beans and tomato sauce. Avoid a high intake of processed food and do not add extra salt to young children’s foods.
Sodium is part of salt and is usually what is shown on the food label. Food that contains 0.6g of sodium, or more, in a 100g is a lot, and foods with 0.1g, or less, in a 100g, is a little.
What young children need to eat
By the age of two children are usually eating family meals and eating most of the foods the rest of the family eats. Appetites do vary and as long as all the food groups are covered and your child is growing, they should be getting all they need.
Calorie needs
From the start of weaning children’s calorie needs steadily increase as they age, grow, and become more active. Stomachs are still small at two years so they need to be regularly filled with nutrient-rich foods. It is difficult to know how much your child is eating if they graze all day, so aim to give your child a meal or snack every three hours with only water in between. There is still no need for high calories nutrient-depleted foods such as confectionery and sugary drinks. A diet based on healthy foods can provide all the calories needed especially with the inclusion of healthy fats such as those in avocados, ground nuts and seeds, dairy products, and small-sized oily fish (to minimize toxicity). As your child gets older and their stomachs get bigger, there is less reliance for calories to come from fat and lower-fat versions of foods such as dairy milk, which contain saturated fats, are more appropriate. Do however stick to semi-skimmed rather than skimmed for the vitamin content.
Whole or half foods?
Before the age of two, it is often advised to avoid wholegrain starchy carbohydrates, such as wholemeal bread, brown rice, and pasta, being more than 50% of toddler’s intake, with white refined carbohydrates making up the rest. This is to avoid the additional fibre filling up small stomachs before enough calories have been eaten.
There is also a concern that the phytic acid in grains and soya beans can reduce the absorption of calcium, magnesium, iron, copper, and zinc from the gut. Wholegrains however provide more nutrients than refined, so unless your child has a smaller than usual appetite and is underweight generally stick to whole grains. The longer these foods are avoided the harder it will be to introduce them later so only avoid whole rather than refined starchy carbohydrates such as rice, bread, and pasta on your healthcare practitioners’ advice, they are after all depleted of at least 15 key nutrients. Over the age of two years, starchy carbohydrates should generally be wholegrain rather than white.
The key food groups
To ensure your child is getting all the nutrients required and to continue educating your child in terms of what a healthy diet looks and tastes like, base their diet on the key food groups. This will help, as they get older and need to make choices themselves. It is never too early to start this education as children have to start making choices from their first reception year of school and the early influences lay the foundations of food attitudes for life.
Exercise
How much your child needs to eat depends on age, size, and activity.
It is advisable for young children 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 playing on equipment in playgrounds outside
The key nutrient needs
Relative to their size young children have a higher need for both calories and nutrients than adults. Do not be tempted to load in the calories at the expense of the nutrients. To get the vitamins and minerals they need children to need to have a variety of fruits, vegetables, starchy carbohydrates, protein, and fat sources along with calcium-rich foods or drinks and water.
The table below shows the key vitamins and minerals young children need with some suggested sources. In addition to diet, it is recommended that all children from six months to five years old be given supplements, in the form of vitamin syrup, which contains vitamins A, C, and D. Consider the Vitabiotics Wellkid range.
It includes a choice of great tasting supplements developed for children from the age of 4 years to 12 years and provides a carefully balanced range of essential vitamins and minerals to help safeguard your child’s diet.
| NUTRIENT | WHAT IT DOES | FOOD SOURCES |
| Vitamin A | Contributes to the maintenance of normal vision, skin and immune system functioning | Oily fish Cheese and butter. Carotenes (which are converted to Vitamin A): dark green leafy vegetables, carrots, sweet potatoes and broccoli. A supplement is recommended |
| B Vitamins including Folic Acid | Vitamin B12 and B3 contributes to the normal functioning of the nervous system and contributes to the normal function of the immune system. Folic acid contributes to the normal function of the immune system and normal blood formation | Green vegetables, brown rice, chickpeas, and fortified cereals are a good source of folic acid. The other B vitamins are found in whole grains, brown rice, bananas, beans, eggs, meat, poultry, and fish. |
| Vitamin C | Vitamin C increases iron absorption and contributes to the normal function of the immune system. | Fruits and vegetables including: peppers, broccoli, Brussels sprouts, berries, oranges and kiwi fruit. A supplement is recommended. |
| Vitamin D | Needed for normal growth and development of children’s bones. | It is made by the action of sunlight on the skin but in the UK not in enough quantity to support a baby’s rapid bone development. Food sources include oily fish, eggs, and fortified breakfast cereals. Vitamin D occurs in few foods so a supplement is recommended. |
| Vitamin E | Contributes to the protection of cells from oxidative stress. | Vegetable oils, cereals and grains. Ground nuts and seeds |
| Vitamin K | Contributes to normal blood clotting. | Green leafy vegetables and broccoli. |
| Calcium | Needed for normal growth and development of children’s bones | Dairy and fortified plant milks, cheese and other dairy foods. Green leafy vegetables. Soya beans and tofu. Nuts. |
| Iron | Contributes to normal oxygen transport in the body. Contributes to normal cognitive development of children. | Red meat. Iron-fortified cereals. Plant sources are lower in iron but tend to come along with vitamin C, which aids absorption. Good sources include: greens, spinach, tofu, broccoli and lentils. |
| Zinc | Contributes to the normal function of the immune system.Height | Meat and fish. Cheese and eggs. Pulses. Wholegrain cereals |
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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