Nutrition for Li’L Ones®:
Introducing dairy to your toddler
Naturally you want the best for your toddler. Registered Dietitian and Mom, Cara Rosenbloom, offers these ten useful tips about toddler nutrition:
- Milk products are important: Healthy bones are built on calcium and vitamin D, both of which come from milk. Toddlers need two daily servings from the "Milk and Alternatives" food group (one serving = one cup of milk; ¾ cup of yogurt; 50 grams of cheese). By age two, toddlers can enjoy a variety of cheeses and other dairy products. Yogurt is another calcium-rich bone-builder. To avoid added sugars, look for yogurt that is plain or naturally sweetened with fruit juice.
- Serve vegetables and fruits: According to Canada’s Food Guide, toddlers should consume four servings from the "Vegetables and Fruits" group each day. A serving is equal to ½ cup of any fresh, frozen or jarred vegetable or fruit. Some kids shy away from vegetables in favour of sweeter fruits, but since both contain important vitamins and fibre, it’s a perfectly healthy habit. If veggies are low on your toddler’s priority list, continue to serve them anyway. Some toddlers need to taste a food about 15 times before it becomes acceptable to their picky palate. And, mix it up. If raw or crunchy vegetables don’t go over well, try steamed, stir-fried, baked, broiled or shredded varieties until you find what they like.
- Opt for whole grains: Most toddlers enjoy the options from the "Grain Products" food group, which includes bread, pasta, pancakes, crackers and cereal. They should eat three servings per day, which is usually quite easy to achieve. One serving is equal to a slice of bread, 30 grams of cereal or ½ cup of pasta or rice. Choose whole grains most often, such as oatmeal, whole wheat bread and brown rice, and look for cereals with at least 4 grams of fibre per serving.
- Protein is essential: Iron-rich foods in the "Meat and Alternatives" food group are an important dietary staple, and toddlers need two servings per day to ensure sufficient protein intake. A serving is: 75 grams of any meat, poultry or fish; two eggs; ¾ cup of tofu or legumes; or two tablespoons of peanut butter. Some children have a hard time with chewy textures like steak but enjoy eating ground beef, well-cooked chicken and plain fish. Legumes are another great option – chickpeas, kidney beans and lentils are the perfect size for little hands and are a super source of iron and dietary fibre.
- Some fats are better than others: Fat is essential for normal growth and development, but the type of fat is important. Steer clear of processed foods that are made with shortening or hydrogenated oils – these will be rich in saturated and trans fats, which are unhealthy. Rely on unsaturated fats found in oils, nuts, and fish, and look for omega-3 fats where possible. Toddlers need sufficient intake of the omega-3 fat called DHA, which supports the physical normal development of the brain, eyes and nerves primarily in children under two years of age. It can be found in salmon, trout, enriched eggs and Dairy-Oh! Milk® and Li’L Ones® yogurt.
- Snacking can be healthy: Since toddlers have little tummies, they need to constantly re-fuel with a variety of healthy meals and snacks. Toddlers should have some food every three to four hours to keep their energy levels stable. For most toddlers, that means three meals and two snacks each day. Keep in mind that “snacks” are different than “treats” – a snack is any food that fits into the four food groups, such as carrot sticks, pita and hummus, yogurt or an apple. Treats, which should be reserved for special occasions, include cake, cookies, candy and chips.
- Hydrate with water: Toddlers quickly move from bottles to sippy cups to big-kid glasses. Since children at this age have a poor sense of thirst, it’s important to offer beverages often and remind them to drink. Water is the best choice, since it is calorie-free and refreshing. Milk is important, but should be capped at two cups per day. If you offer juice, limit daily servings to no more than ½ cup and make sure it is 100% fruit juice. Sugar-sweetened beverages, such as pop, lemonade, fruit drinks and iced tea, are not nutritious for toddlers and should be used as treats only.
- Shake the salt habit: Briny pickles, crunchy pretzels and easy-to-chew deli meats are toddler favourites, but parents should limit intake of these extremely salty foods. Toddlers require only 1000 mg of sodium per day, and one pickle has 785 mg of the salty stuff! Other high sodium products to limit are canned soups, frozen dinners and some breakfast cereals (yes, even sweet foods can be loaded with salt). Read food labels carefully and choose lower sodium foods most often.
- Go easy on picky eaters: Plain pasta every night for a month may seem boring to you, but it may bring great joy to your toddler. Picky eating habits are common in toddlers and are usually short-lived. As long as your child is not losing weight, picky eating habits are not cause for concern. Remind yourself that you may not be able to control you child’s food choices, but you can control your reaction. Parents who are able to stay calm during picky food jags will have the easiest time getting through the rough patches. Getting angry or upset over the situation will only make it worse. And remember, you probably prefer certain foods over others, so it only makes sense that your toddler has preferences too.
- Table manners will develop...eventually: As toddlers learn to feed themselves, sometimes more food ends up on the floor - or on their clothes - than it does in their mouth. Kids love to experiment with food using all of their senses, and this is a normal and expected phase in their development. To minimize your post-meal clean up, provide your child with small amounts of food at one time so there is less to play with, and offer “seconds” if desired. As their dexterity and hand-eye coordination continue to develop, so will their ability to self-feed. Until then, have the camera ready for the spaghetti-bowl-on-the-head moments!
