Your toddler’s development
As your baby advances from being an infant to a toddler, this is a period of intense physical and mental development, as your toddler’s brain gets ready for the challenge of more developed walking and talking. So to help ensure the healthiest growth and development for them, a balanced diet is essential.
Why your toddler’s diet is different to yours
A balanced diet for a toddler is very different to ours. Their nutritional needs differ, and these differences need to be taken account of when planning your toddler’s meals.
Portion sizes - Your toddler's tummy is at least 5 times smaller than yours. That's why they need to eat small amounts of energy and nutrient rich foods frequently throughout the day. To get the right balance of energy and nutrients, your toddler tends to need 3 balanced meals a day with 2 nutritious in-between snacks.
Energy and nutrient needs - Toddlers are not mini-adults, they need a diet relatively high in fat and low in fibre. Although fibre is a good thing, it's very filling and so too much of it may not provide your toddler with enough of the energy and nutrients they need. Different foods have different nutrients so ensuring your toddler eats a wide variety of food from all the food groups is important to give them a balanced diet, as well as for their healthy growth and development.
So what is a ‘balanced’ diet?
A balanced diet is made up of a combination of the following:
Breads and Cereals
- Such as: bread, cereals, rice, pasta or noodles
- Include some wholemeal cereals and bread
- Aim for at least 4 servings each day and remember carbohydrates can be served as snacks too
Fruit and Vegetables
- Try and offer a range of different coloured fruit and vegetables as they all contain different nutrients
- Aim for at least 2 servings of fruit and at least 2 servings of vegetables per day.
Milk and Milk Products
- Such as: milk, cheese and yogurt
- Milk should be part of your toddler’s diet every day but be sure to include other calcium rich dairy food too
- Your toddler should be having 2-3 servings of milk and milk products per day which can include snacks
Meat and Meat Alternatives
- Such as: meat, fish, chicken, eggs and pulses
- This food group provides your baby with essential iron, zinc and B vitamins
- Your toddler should have at least 1 serve each day
Fat and Sugar
- Such as: oils, butter, cakes and biscuits
- You can include these in your toddler’s diet, but make sure that this is an extra and do not use to replace one of the other food groups
Foods to avoid
Some foods need extra attention when preparing them, whereas others are best avoided.
- Salt should be avoided; keep it to a minimum when cooking and instead use herbs and spices to season. Remember to check the salt content in pre-prepared food, too.
- Additives and sweeteners, like those found in drinks and sweets, should be avoided
- Foods like lollies, chocolate, chips and fizzy drink are not nutritious snacks and should be limited and kept for special occasions only.