“Anvi makes me run around the house at mealtime. “Manu is not growing well and he appears quite thin and weak compared to boys of his age. These are the complaints that we hear from most Indian toddler’s parents.
According to CDC, kids between the age of 1- 3 years are considered toddlers. It is a stage of rapid physical and intellectual development that prepares the children for their future achievement. WHO and UNICEF jointly developed a global strategy for infant and young feeding in 2003 considering the impact of feeding practices on the nutritional status, growth, and development, health, and survival in children. IYCF (Infant and Young Child Feeding) guidelines suggest that children should receive food from 4 or more of the following 7 food groups.
ENSURE OUR DIETARY DIVERSITY:
1) Grains, roots, and tubers
2) Legumes and nuts
3) Dairy products
4) Flesh foods (meats, fish, and poultry)
5) Vitamin A-rich fruits and vegetables
7) Other fruits and vegetables
When the child turns one year old, you can give him anything except spicy, salty, and deep-fried foods. The toddler has very little stomach capacity so he can’t take three big meals a day like an adult, so typically he needs 6 small interesting meals a day to fulfill his body’s energy requirements. Feeding the toddler in small intervals makes them healthy and less cranky compared to kids who are fed with more time gaps. At the age of 1 year, a child will learn to eat on his own the same food as the rest of the family. Having his own cute plate with attractive food will help the child learn to feed himself. At first, give him the food he likes and give him plenty of time to eat. He will be messy and slow at first so help the child that he gets most of the food in his mouth. Sit with the child while eating and praise him for eating. Make sure the child is hungry at mealtime and not just had a snack. If he refuses the food don’t force or pressurize him to eat, the more you struggle with your child over his eating preference the more determined he will be to defy you, and don’t be tempted to give him junk food instead.
Toddlers always like to feed themselves so whenever possible offer your child finger food such as breadstick, vegetable stick, chopped fruit instead of food that requires a fork and spoon to eat so that we can avoid injuries. Toddlers have different nutritional requirements from older children and adults. They are naturally active and are experiencing rapid growth so they need more energy and nutrients.
Children of this age need to drink regularly throughout the day to stay well hydrated and prevent constipation. Exposure to a range of fruit and vegetables in toddlerhood has been associated with acceptance of these foods at later ages. As adults, every toddler is different and will have different nutritional requirements. A large active toddler is different as he needs higher energy requirements than a small less active child. Both these toddlers will usually be able to regulate their food but the larger child will generally need more to eat. The amount a healthy toddler eats will naturally increase as he grows and his appetite increases.
ALWAYS REMEMBER THESE POINTS WHILE MAKING FOOD FOR A TODDLER
1. LOCAL FOOD – Due to marked geographic variations in India, it is important to consider local food preferences availability and affordability. It will be always best if we prefer locally grown vegetables and fruits.
2. EASILY DIGESTIBLE FOOD – Food should be homemade, less expensive, and easily digestible. Commercial food must be avoided due to cost and potential risk of harmful additives or high salt content.
3. ENERGY-DENSE – To account for small stomach size, meals can be made energy dense by adding sugar or jaggery and ghee or butter or oil. Energy value may also be enhanced by using fermented sprouts or toasted grains for the preparation of meals.
4. CULTURALLY AND CULINARY ACCEPTABLE – Non-vegetarian foods are rich in proteins though vegetarian food is equally good if used in combination with cereals and pulses. Example: Khichdi. Liking of a baby is equally important as some babies prefer spicy food while others like sweets.
AT ONE YEAR OF AGE
At this age, the child will get all the nutrition from proteins, fruits, and vegetables, bread and grains, and dairy. The child will start to crawl and walk and be much more active. They will eat smaller amounts at a time but eat more often, so always carry some snacks for them. Kids of one year of age should drink whole milk which will provide the dietary fat they need for normal growth and brain development. If he dislikes a new food, try giving it again later. It takes several tries for children to adopt new food.
AT 2 TO 3 YEARS OF AGE
When the child turns 2, the child’s diet should be moderately low in fat; a high-fat diet can lead to obesity in childhood. Children should eat a variety of food from each of the food groups: bread and grains, proteins, fruit and vegetable, and dairy products. Children also need plenty of calcium to support bone growth so include low-fat milk, yogurt, and cheese, cooked greens, and fish in the diet. Depending on their age, size, and activity level toddlers need about 1000-1400 calories a day.
Toddlers should have 700mg of calcium and 600IU of vitamin D a day. This calcium level is met if kids have 2 servings of dairy food every day.
FOOD PYRAMID
A food pyramid is a graphic representation of a balanced diet that grossly recommends the frequency and quantity of various food groups that can be given to children.
EAT SPARINGLY-SWEETS, FAT, AND OIL
The top shelf of the food pyramid such as Fats and oils, sweets like chocolate, biscuit, and cake should not be a part of your child’s daily diet. Filling up on food from this shelf spoils the child’s appetite. More nutritious food, sugary food, and drinks are also not good for your child’s teeth. The approximate quantity recommended in toddlers for sweet is 15-30 grams and fats and oil is 25-35gm.
EAT MODERATELY-MEAT, FISH, AND EGG
The second shelf of the food pyramid consists of meat, fish, and alternatives that provide protein for growth and development, the recommended servings per day is 2 small servings from any of the following:
1. Small pork/lamb chop
2. 2 slices roasted or boiled meat
3. 2 slices of chicken
4. Medium fillet of fish
5. 2 eggs
6. 6 tbsp of baked bean, peas, lentils
The approximate quantity recommended in toddlers for meat, fish & egg is 50 gram
EAT ADEQUATELY MILK, CHEESE, AND YOGURT
The third shelf of the food pyramid consists of milk, cheese, and yogurt which provide calcium for healthy bones and teeth, the recommended servings per day is 3 servings from any of the following:
1. 1 glass of full-fat milk
2. 1 carton of yogurt
3. One piece of cheese
4. 2 cheese slice
5. Small bowl of milk pudding
The approximate dairy product quantity recommended in toddlers is 500ml
EAT LIBERALLY-FRUITS AND VEGETABLES
The fourth shelf of the food pyramid consists of fruits and vegetables which provide vitamins and minerals essential for good health, the recommended servings per day is 2-4 servings from any of the following:
1. 1 medium-sized any fresh fruit
2. Small glass of unsweetened pure fruit juice diluted with plenty of water
3. Small bowl of chopped fresh fruit salad
4. 3 dessert spoons of stewed fruit
5. Small bowl of vegetables
6. Bowl of homemade vegetable soup
7. Paneer and vegetable paratha
8. Cheesy corn and vegetable cutlet
The approximate quantity recommended for fruit is 100 grams and vegetable is 150 to 300gram
CONSUME ADEQUATELY-CEREALS AND MILLET, PULSES
The fifth shelf of the food pyramid consists of cereals and pulses which provide energy to help work and play, the recommended servings per day is 4 servings from any of the following:
1. Chappati/mini bajra/oats uttapam/moong sprouts dosa, moong dal chilla
2. Multigrain paneer roti
3. Small bowl of cereal
4. 2 cream cracker
5. 1 medium potato
6. 3 dessert spoons of boiled rice
7. One small bowl of cooked daal.
8. Small bowl of sprouts khichdi
The approximate quantity recommended for cereals and millet is 60-30 grams and pulses is 30-60 grams.
INDIAN DIET PLAN FOR TODDLERS
| TIME | MENU |
| 7.00 AM(After waking up) | 1 glass milk + 4 soaked almond |
| 9.00 AM | Breakfast Choose any 1 from ● suji kheer / Ragi kheer / Vermicelli Kheer ● Soft cooked Rawa upma with finely chopped carrots ● Soft cooked Mung dal chilla with grated carrots and finely chopped spinach ● Curd with soaked poha, (add a little salt or sugar as per your kid’s taste), ● Soft dosa or Idli with sambar |
| 11.00 AM | 2-4 slices of apple / orange /pomegranate / Papaya / (any seasonal fruit) /wheat-based biscuits / ragi flakes (handful) |
| 1.00 PM | Lunch Choose any 1 from • Curd Rice / Dal + Rice / Sambar + Rice / Milk + Rice • Vegetable Pulav / Kadhi + Rice / Lemon flavoured rice • Vegetable Khichadi • Daliya upama (soup consistency) • Vermicelli upma • Soft cooked Roti or Phulka with Toru / Bottle gourd / Palak / Methi / Potato/ any Vegetable |
| 2.30 PM | Buttermilk (optional ) / Ragi kanji |
| 4.00 PM | Choose any 1 from the below-mentioned options • Oats porridge with chopped apple or banana • Fruit Smoothie With Almond Or Walnut (at room temperature) • Milkshakes • Hot milk with 4 Biscuits • Atta Laddu–2 small • Dry fruit chikki • Sliced / Boiled veggies like Carrot, Broccoli with curd dip, • Tacos with vegetable-based greek yogurt dip. Homemade wheat cake piece. |
| 6.00 PM | • Spinach Soup/Carrot soup/Tomato Soup (grind corn kernel in a mixer) • Fruit Juice During Warm Climate |
| 8:00 PM | For dinner choose any suitable option from breakfast/lunch menu |
| 10:00 PM (BEDTIME) | 1glass Milk + 4 Soaked Almonds |
Toddlers should be encouraged to eat with friends and family as children will often accept new food if they see their peers trying them. Try to make attractive colored food items with interesting shapes. Hydrating the body is important so a toddler should drink water about 5-6glasses per day. Always carry a water bottle and homemade snack while you travel with a toddler.
Don’t worry about your kids’ food just observe whether he is gaining weight with time and whether he is active throughout the day.
