The toddler years (2-5 years) are an important time for your child in terms of growth and development, and good nutrition is fundamental to healthy development. Additionally, it has been suggested that early dietary habits can impact both your child's immediate health and their health in later life.
Food Pyramid - The Food Groups The Department of Health and Children have developed the food pyramid which categorises food into groups, providing guidelines on portions sizes and the number of servings to be eaten from each group on a daily basis. However, children under 5 years require fewer servings and smaller portions which should gradually increase up to the guidelines recommended in the food pyramid. It is important to remember that a toddler's food intake and their rate of progression will be in accordance with their own individual growth and development.		Source: The Department of Health and Children (2005). For a full version visit www.healthpromotion.ie
Bread, Cereals & Potatoes Main function: Provides energy. Recommended servings: 1-3 years: 4 servings per day; 3-5 years: 4-6+ servings per day. Active children may have a higher energy requirement, and therefore, will require more servings from this food group. Examples of a serving: One slice of bread, one small bowl of cereal, three dessertspoons of boiled rice/pasta. Advice specific to young children: Whilst wholemeal and wholegrain varieties can help prevent constipation, too much fibre can make children feel very full very quickly, thereby, reducing their appetite for other foods. Fruit & Vegetables Main function: Provides vitamins, minerals and antioxidants essential for overall health and wellbeing. Recommended servings: 1-3 years: 2-4 servings per day; 3-4 years: 4+ servings per day; 5 years: 5 servings per day. Examples of a serving: One medium-sized fresh fruit, one small bowl of homemade soup, three dessertspoons of salad or vegetables. Milk, Cheese & Yogurt Main function: Provides calcium and a range of other nutrients required for health and wellbeing. Recommended servings: Three portions of dairy per day is recommended for children of all ages. Examples of a serving: 1/3 pint of milk, one carton of yogurt, one matchbox-sized piece of hard cheese (1oz). Advice specific to young children: Cows milk may be used in the preparation of foods from six months of age, but should not be introduced as a drink until one year. Whole milk is recommended for young children. Semi-skimmed or low-fat milk may be introduced from two years of age once your child is eating well. However, skimmed milk is not recommended for children under five years of age. Meat, Fish & Alternatives Main function: Provides protein for growth and development and other essential nutrients e.g. iron which is required for healthy red blood cells. Recommended servings: 1-3 years: 2 small servings per day; 3-5 years: 2 servings per day. Examples of a serving: One small pork or lamb chop, one medium sized-fillet of fish, two eggs. Advice specific to young children: Encourage children to eat unprocessed meat and fish as processed options tend to be lower in nutrients. "Top Shelf Foods" Included in this category are sweets, biscuits, fizzy drinks, cakes and many savoury snacks. These foods should only be consumed occasionally and in very small amounts as they tend to be low in nutrients and high in sugar and/or fat.

Nutritional Guidelines:

• The breakfast meal is a perfect way to get essential nutrients and energy for the school day ahead. Fortified cereals and milk can contribute to your nutrient intake.
• Since children often continue dietary habits into adolescence and adulthood, the good practice of not skipping breakfast at an early age may benefit their future.
• Example of a breakfast for school children:
  • Glass of orange juice
  • Unsweetened breakfast cereal with milk
  • Wholemeal toast
• Remember, wholemeal/ wholegrain options can assist in the steady release of energy throughout the morning.

Some ideal snacks include:

• Glass of milk
• Yogurt or fromage frais
• Fruit
• Bite sized vegetables
• Cheese and crackers
• Fruit scone
• Salad sandwich
• Unsweetened breakfast cereal and milk
• Fruit smoothie
• Toasted cheese slice
• Cup of homemade soup

• According to national guidelines on physical activity for Ireland, published by the Department of Health & Children and the Health Service Executive in June 2009, children and young people are advised to engage in moderate to vigorous activity for 60 minutes every day. Muscle-strengthening, flexibility, and bone-strengthening exercises should be included three times a week. In order to avoid excess weight gain or achieve/maintain weight loss, these recommendations need to be increased.
• Moderate intensity activity refers to activity that results in the heart beating faster than normal and breathing is harder than normal. Active recreation such as hiking, skateboarding and roller-blading and brisk walking fit into this category. Vigorous activity, causing the heart to beat much faster and you to breathe much harder, includes sports such as football, basketball, rugby, swimming and tennis.
• These activities should be ‘weight-bearing’ in order to promote good bone health. ‘Weight-bearing’ activities refer to activities during which your bones support your weight. These include most of the common sports with the exception of swimming and cycling.
• Muscle-strengthening exercises e.g. games such as tug-of-war and bone-strengthening exercises e.g. skipping, running, tennis should be encouraged.
• Encouraging your child to be active from an early age is important as such habits may continue into adolescence and adulthood.  Age-related decline in physical activity is not uncommon – during the teenage years teenagers should be encouraged to maintain their interest in sport and physical activity. 
•  Limit sedentary past-times such as playing video games, watching television and surfing the internet.