Nutrition Through Variety
Babies grow at a lightning pace - 3 inches or so every 3 months.
A toddler, in contrast, grows at a much slower rate - only 3-5
inches in an entire year.
While growth slows somewhat, nutrition remains a top priority.
It's also a time for parents to shift gears, leaving bottles
behind and moving into a new era where kids will eat and drink more
independently.
The toddler years are a time of transition, especially between
12-24 months, when they're learning to eat table food and
accepting new tastes and textures. Breast milk and formula provided
adequate nutrition for your child as an infant, but now it's
time for toddlers to start getting what they need through a variety
of foods.
How Much Food Do They Need?
Depending on their age, size, and activity level, toddlers need
about 1,000-1,400 calories a day. Refer to the chart below to get
an idea of how much your child should be eating and what kinds of
foods would satisfy the requirements.
Use the chart as a guide, but trust your own judgment and a
toddler's cues to tell if he or she is satisfied and getting
adequate nutrition. Nutrition is all about averages so don't
panic if you don't hit every mark every day - just strive to
provide a wide variety of nutrients in your child's diet.
The amounts provided are based on the
Food Guide Pyramid
for the average 2- and 3-year-old. For kids between 12 and 24
months, the 2-year-old recommendations can serve as a guide, but
during this year toddler diets are still in transition.
Talk with your doctor about specifics for your child. And
younger toddlers may not be eating this much - at least at first.
When a range of amounts is given, the higher amount applies to kids
who are older, bigger, or more active and need more calories.
| Food Group |
Daily Amount for 2-Year-Olds |
Daily Amount for 3-Year-Olds |
Help With Servings |
| Grains |
3 ounces, half from whole-grain sources |
4-5 ounces, half from whole-grain sources |
One ounce equals: 1 slice of bread, 1 cup of ready-to-eat
cereal, or 1/2 cup of cooked rice, cooked pasta, or cooked
cereal. |
| Vegetables |
1 cup |
11/2 cups |
Use measuring cups to check amounts. Serve veggies that
are soft, cut in small pieces, and well cooked to prevent
choking. |
| Fruits |
1 cup |
1-11/2 cups |
Use measuring cups to check amounts. An 8- to 9-inch
banana equals 1 cup. |
| Milk |
2 cups |
2 cups |
One cup equals: 1 cup of milk or yogurt, 11/2 ounces of
natural cheese, or 2 ounces of processed cheese. |
| Meat & Beans |
2 ounces |
3-4 ounces |
One ounce equals: 1 ounce of meat, poultry or fish, 1/4
cup cooked dry beans, or 1 egg. |
Milk Matters
An important part of a toddler's diet, milk provides calcium
and vitamin D to help build strong bones. Toddlers should have 500
milligrams of calcium and 400 IU (International units) vitamin D
(which aids in calcium absorption) a day.
The calcium requirement is easily met if your child gets the
recommended two servings of dairy foods every day, but this amount
provides only half of the vitamin D requirement. The American
Academy of Pediatrics (AAP) recommends vitamin D supplementation of
400 IU per day if a child is drinking less than one liter (about 4
cups) of milk a day.
In general, kids ages 12 to 24 months should drink whole milk to
help provide the dietary fats they need for normal growth and brain
development. Reduced fat (2%) milk may be given if overweight or
obesity is a concern, or if there is a family history of obesity,
high cholesterol, of heart disease. After age 2, most kids can
switch to low-fat (1%) or non-fat milk. Your doctor will help you
decide which kind of milk to serve your toddler.
Some kids initially reject cow's milk because it doesn't
taste like the familiar breast milk or formula. If your child is at
least 12 months and having this difficulty, mix whole milk
with some formula or breast milk. Gradually adjust the mixture over
time so it becomes 100% cow's milk.
Some kids don't like milk or are unable to drink or eat
dairy products. Explore other calcium sources, such as fortified
cereals, calcium-fortified soy beverages, broccoli, and
calcium-fortified orange juice.
Meeting Iron Requirements
Toddlers should have 7 milligrams of
iron
each day. After 12 months of age, they're at risk for iron
deficiency because they no longer drink iron-fortified formula and
may not be eating iron-fortified infant cereal or enough other
iron-containing foods to make up the difference.
Cow's milk is low in iron.
Drinking a lot of cow's milk also can put a child at risk of
developing iron deficiency. Toddlers who drink a lot of cow's
milk may be less hungry and less likely to eat iron-rich foods.
Milk decreases the absorption of iron and can also irritate the
lining of the intestine, causing small amounts of bleeding and the
gradual loss of iron in the stool.
Iron deficiency can affect growth and may lead to learning and
behavioral problems. And it can progress to anemia (a decreased
number of red blood cells in the body). Iron is needed to make red
blood cells, which carry oxygen throughout the body. Without enough
iron and red blood cells, the body's tissues and organs get
less oxygen and don't function as well.
To help prevent iron deficiency:
- Limit your child's milk intake to about 16-24 ounces a
day.
- Serve more iron-rich foods (meat, poultry, fish,
enriched grains, beans, tofu).
- When serving iron-rich meals, include foods that contain
vitamin C (tomatoes, broccoli, oranges, and strawberries), which
improve the body's iron absorption.
- Continue serving iron-fortified cereal until your child is
18-24 months of age.
Talk to your doctor if you're concerned that your child
isn't eating a balanced diet. Many toddlers are checked for
iron-deficiency anemia, but never give your child a vitamin or
mineral supplement without first discussing it with your
doctor.
Reviewed by:
Mary L. Gavin, MD
Date reviewed: October 2008
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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