Nutrition for Toddlers
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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.
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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. |
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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.
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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.
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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.
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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.
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"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.
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Fluids
Adequate fluid intake is very important for toddlers. Milk and water are the most suitable choices. Aim for 6-8 cups of fluids per day.
Snacks
Toddlers should eat 3 meals per day and 2-3 snacks at regular intervals. Healthy snacks are very important as they can help to meet their energy and nutrient requirements. Below are some snacks that may be enjoyed by your toddler:
- Fresh fruit
- Glass of milk
- Unsweetened breakfast cereal with milk
- Vegetables - cut into manageable pieces
- Homemade smoothie using fruit and yoghurt
- Cheese and crackers
- Bread, toast, small scone
Whole nuts and popcorn should be avoided until at least 5 years of age to reduce the risk of choking.
Some Issues Common to Toddlers
Fussy Eaters
Fussy eating is a common occurrence among toddlers where a child may refuse to eat certain foods or even to eat at all.
Some tips:
- Monitor your child's food and fluid intake. If a lot of small snacks or excessive amounts of fluid are consumed throughout the day, this can result in your child feeling too full and can decrease their appetite and desire to eat at mealtimes.
- If your child refuses to eat certain foods, replace the food with an alternative choice from the same food group.
- Try to keep mealtimes relaxed, free from conflict and distraction. Remain calm, offering gentle encouragement and praise when food is eaten.
Body Weight
The maintenance of a healthy body weight is a necessity for both immediate and long-term health. A healthy, balanced diet and a physically active lifestyle are fundamental to a healthy body weight. Additionally, habits acquired during childhood may continue into adolescence and adulthood. Hence, the encouragement of healthy patterns from a young age is essential.
It is also worth noting that toddlers require a higher fat intake than adults. Fat contributes to their energy intake, fat soluble vitamins and essential fatty acids. As your child grows older fat requirements decrease, and lower-fat options may be gradually introduced into their diet.
Tips for Teeth
Caring for teeth from an early age is essential and sets up good dental practice for later life.
Some tips:
- Toothpaste should not be used before two years of age. Use a pea-sized amount of fluoride toothpaste from two years.
- Supervise and assist with brushing until your child is seven years of age.
- Avoiding fizzy drinks and a diet high in sweets and sugar. Remember that milk and water are the most tooth-friendly drinks. Milk also contains nutrients which are beneficial for tooth development and research suggests that cheese may actually assist in preventing dental decay.
- Log onto the Dental Health Foundation's Website for more advice www.dentalhealth.ie
