Children's nutritional needs increase proportionately along
with their growth; the more the children grow, the more nutrients their bodies need. In
order for these nutritional requirements to be met, sufficient amounts of
protein, carbohydrates, fats, vitamins and minerals are to be included in their daily food intake. Now is the perfect time to incorporate these good dietary practices.
KEY
FOODS FOR TODDLERS
Base your child's intake on the following food groups to
ensure they are getting all the important nutrients. Healthy prepared family
food is the best option rather than pre-prepared toddler foods in the
market. Make it a habit that your child receives the following food groups everyday:
Carbohydrates
Serve at least one kind of starchy carbohydrate such as
bread, rice, pasta, noodles, cereals or potatoes. Too much of these fibre-rich
carbohydrates for young children could inhibit the absorption of some minerals. As the toddlers grow older, gradually introduce
them to higher fibre-carbohydrate foods i.e whole wheat pasta, brown or red
rice and oats.
Fruits and Vegetables
Vegetables are a brilliant source of protein! About a handful in
size be it fresh or fresh-frozen. Serve colourful fruits and vegetables before
the main meal when children are most hungry. These foods contain essential
nutrients important for the children's optimum health, growth and development. If you are having
a hard time feeding your child with vegetables, then try to purée the vegetables to make soups,
sauces, casseroles. Make it an effort to always dine every day together with your children so your children can follow you as a good positive example. Avocados are most often readily available and are also a 'super food' for providing excellent daily nutritional value.
Milk and dairy foods
Adding milk on cereals or in drinks, puddings and sauces is
another option to ensure milk requirement is met. Prepare dairy products such
as cheese, natural yoghurt and fromage frais to offer variations; these basically
contain the same nutrients as fresh milk.
Meat, fish and alternatives
Meat and fish food group is a good source of protein,
vitamins and minerals and can be eaten once or twice a day. Nutrition experts
recommend at least two servings of oil-rich fish such as tuna, mackerel, salmon,
sardines as these types are rich in omega-3 fatty acids. Have a variety of red
meat (beef, mutton, lamb) and white meat (chicken, turkey) servings; adding vegetables and beans/ lentils. Eggs are considered
one of the 'super foods' as it contains little bit of almost every nutrient the
body needs. Do add pulses and beans in their diet as these are good sources of
iron and protein.
FOODS TO BE CAREFUL WITH
Avoid giving sugary processed 'artificial' foods which includes store bought packaged meals, sauces and spreads. Always read the product labels and be sure the food items do not include tans-fats, palm and canola oils, extra added sugar, high fructose corn syrup, artificial colours, flavours, preservatives, stabilizers and enhances. Is best to always avoid purchasing packaged food including processed cakes, biscuits, crisps, sweets and sweetened sugary drinks. Sugary foods also contribute to
dental decay especially when eaten or drunk in between meal. Always aim to provide real, whole, natural foods.
WATER
Water is still the best drink of choice. Water hydrates the body, cleans the mouth and teeth, and is really the main drink choice that young children need.
Instilling healthy and nutritious diet practice during early
childhood years is best to support the children's growth and development. Be a role
model to your child by creating positive and healthy habits; it will
definitely reap its rewards in the future for a healthy mind, body and soul.
