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Key Nutrients for Toddlers and Preschoolers
Regardless of whether your child is a picky eater or an over-eater, there are key nutrients that your child needs on a daily basis. These include Protein, Carbohydrates and Good Fats.
In an ideal world, each meal and snack should consist of the following:
- Protein: Meat, chicken, fish, nuts and seeds (or peanut butter), milk, yogurt, cottage cheese, cheese (or dairy alternatives), eggs, tofu, soy beans, and legumes (kidney beans, chickpeas, black beans, lentils). Protein should be ¼ of the meal or snack.
- Carbohydrates: Try to make ½ of the meal/snack a fruit or vegetable (yes, these are carbohydrates) and ¼ of it whole grain choices of starchy carbohydrates (breads, cereals, rice, pasta, crackers, potatoes, quinoa, couscous). Aim to be as colourful as possible in your fruit and vegetable selections—every colour reflects different physical molecules and different nutrients. A colourful diet can be fun and is an easy way to make sure your kids are getting all of their vitamins and minerals. In addition to Vitamins C, B (particularly foliate) and A, fruit and vegetables are important sources of potassium, iron (particularly in vegetables) and fibre. The bright colours in your fruits and vegetables are shown through phytochemicals (including beta carotene, lycopene, lutein, and many more). These phytochemicals act as antixoidants which help with disease prevention and general well-being.
- Fat: Don’t be afraid of good fats in all your meals and snacks with nuts and seeds, ground flaxseed, canola, olive oil and fish (particularly salmon).
By following these nutritional guidelines right from the start, you can create healthy eating habits for your child that last their lifetime.
More on this topic — Parenting Solutions,
More on this Age & Stage — Toddlers, Preschool,
When it’s time to introduce your baby to solids, there is no need to feel overwhelmed. Regardless of whether it’s your first or your fourth time, you can make it fun, and it doesn’t hurt to review these simple steps.
What to Feed?
This tends to be the biggest question of all, and recommendations vary widely on what to start with. Iron-fortified rice cereal is the most common recommendation, because it is least likely to cause allergic reactions.
Where to Feed?
This is much more important than you think. You are teaching good eating habits which begin with structure in a common ‘eating’ area. Babies and children like to know what to expect. When they are at the kitchen table, they will learn what to expect and what is expected from them.
When to Feed?
Pediatricians now recommend introducing solids at six months. This is to encourage breast-feeding for longer periods, and research shows that it’s not necessary to introduce solids earlier. Speak with your family doctor, pediatrician or a dietitian if you need some guidance.
How to Make?
Make your own, buy jarred or frozen baby food as you feel comfortable. Give your baby a spoon, too, so they feel they are a part of the experience. Think calm, quiet and consistent:
- Calm—this means you. Your energy will affect what and how well your baby eats. Try not to get frustrated when your baby won’t eat what you’ve prepared. Freeze leftover food in small portions and keep trying to reintroduce it. You may have to introduce a new food up to 15 times before you have success.
- Quiet—this means the setting. Loud noises (TV, music, other children playing) can be very distracting. Even though your baby may be hungry, the entertainment may be more exciting.
- Consistent—this means time and place. Babies are not dependent on the nutritional content in food until they are closer to one year (breastfeeding and formula provide them with the key nutritional items they need), so at this stage, they are really just learning how to eat.
Introducing solids definitely has its challenges, but by setting proper expectations for both yourself and your baby, you will have more success in the long run.
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