A Guide to Nutrition for 1-2 Year Olds

Fueling Tiny Bodies, Big Dreams

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Dr Praful Gowda

4/11/20243 ನಿಮಿಷ ಓದಿ

Fueling Tiny Bodies, Big Dreams: A Guide to Nutrition for 1-2 Year Olds

The toddler years are a whirlwind of growth and development. Your little one is constantly on the move, exploring the world and learning new things every day. To keep up with this incredible journey, their bodies need a balanced and nutritious diet. This article explores the basic principles of toddler nutrition, offering dietary advice and feeding practices for new parents to ensure their child thrives.

Building Blocks of a Healthy Toddler Diet:

Imagine a healthy toddler diet as a beautiful, colorful plate. Each food group contributes essential nutrients for your child's development:

  • Fruits and Vegetables: A rainbow of fruits and vegetables provides vitamins, minerals, and fiber. Aim for 2-3 servings of vegetables and ½ serving of fruit daily.

  • Grains: Whole grains offer sustained energy and fiber. Choose whole-wheat bread, pasta, and brown rice. Include 4 servings daily.

  • Protein: Lean protein sources like fish, chicken, beans, and nut butters (avoiding whole nuts due to choking hazard) are crucial for building strong muscles. Aim for 1 serving daily. Consult your pediatrician before introducing peanuts or other potential allergens.

  • Dairy: Milk and fortified dairy products provide calcium and vitamin D for strong bones and teeth. Offer 1-1½ servings daily. Limit whole milk intake to under 500 ml a day after 12 months to prevent overconsumption and iron deficiency.

Dietary Advice and Feeding Practices:

  • Variety is Key: Toddlers are curious little explorers, and their palates are no exception. Offer a variety of healthy options from each food group to expose them to different tastes and textures.

  • Mindful Portions: Toddler appetites can be unpredictable. Offer age-appropriate portions and let your child decide how much to eat.

  • Make Mealtime Fun: Create a positive and relaxed mealtime environment. Let your child explore their food with their hands (under supervision) and encourage self-feeding as they develop their motor skills.

  • Limit Unhealthy Options: Avoid sugary drinks, processed foods, and excessive amounts of juice. These offer little nutritional value and can displace healthier choices. Read here on how to avoid junk foods in children.

  • Be Patient and Persistent: It's normal for toddlers to be picky eaters. Don't force-feed, but consistently offer healthy options. They'll come around eventually.

  • Family Meals: Eating together as a family promotes healthy eating habits and provides opportunities for children to observe and mimic their parents' eating behaviors.

  • Role Modeling: Set a positive example by eating a variety of nutritious foods yourself. Children are more likely to try new foods if they see their parents enjoying them.

 

Important Considerations:

  • Iron Deficiency: After 12 months, iron deficiency becomes a concern. Include iron-rich foods like fortified cereals, beans, and lean meats in your child's diet. Consult your pediatrician about iron supplements if needed.

  • Cow's Milk: Whole milk is recommended until age 2 for adequate fat intake. Switch to low-fat or nonfat milk after 2.

  • Continue Breastfeeding: Breast milk remains a valuable source of nutrients and antibodies for toddlers. Continue breastfeeding for as long as you and your child desire, ideally until at least 2 years old.

    Read here about guidelines on breastfeeding practices.

    Read here about how to start complementary feeding after 6 months of age.

Model diet chart for 1-2 year old:

Morning: Two idli/dosa/appam/puri with vegetable/pulse curry. Everyday, we can rotate the item so that child will take it without hesitancy. Add little amount of ghee or oil and jaggery/sugar to food, wherever possible to enhance its nutritive value. You may add some milk, if demanded.

11 AM: Half the banana/other fruits. Always give fresh and seasonal whole fruits after removing peel and seeds to avoid choking. Avoid fruit juices. Let them enjoy whole fruits. Teach your child to peel-off fruit, remove its seeds, and let him/her enjoy the process.

 Noon: Rice with sambar or chapati with dal, meat/fish/egg or/and green leafy vegetables should also be offered .

 4 PM: Upma/Dosa/Egg/Bread with butter/pulses/vegetable curries as appropriate.

 Milk: 50–100 mL or use milk to make porridge .

Night: Chapati/Dosa/Rice/Uthappam/Khichdi with dal/curd/vegetable curry as appropriate.

Bedtime: 100 mL milk with half teaspoonful sugar. Offer frequent breastfeeding as and when demanded by the child.

Note: This diet chart is representative. Modify it according to culture, acceptability, availability, and affordability. Rotate foods to offer more variety.

References:

Further Reading:

 

 

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