Nutrition & Movement Guidelines to Support Your Toddler’s Growth
As you make a dash for your little one who is too close for comfort at the edge, the newborn phase seems distant. 12 months flew by, and now your precious baby is a toddler ready to explore their surroundings, and food, with newfound curiosity and independence. Whether you want to hit repeat or are as eager as they are, this period marks a significant transition in their development, both physically and emotionally.
Setting aside time to understand and support the changes that are unfolding is important for ensuring that your bundle of joy grows up to be strong and healthy. The journey can be challenging so this blog aims to support you by providing insights into what and how much your toddler should eat. We will also provide a few tips on creating a positive mealtime environment and recommendations for staying active.
What's on the Menu?
Meals and Snacks
According to UNICEF’s feeding guidelines, at this stage your toddler needs approximately three meals a day, about ¾ to 1 cup of food each, and two snacks to keep their energy levels stable throughout the day. It is essential to offer a variety to ensure your child gets all the necessary nutrients. Perhaps you parent a picky eater and raised an eyebrow at the numbers or maybe you chuckled at the thought of keeping up with one who loves the very sight of food. Here are some suggestions:
Balanced Diet
A balanced diet is key to supporting growth and development. Mix it up with:
- Fruits and Vegetables: These are rich in vitamins, minerals, and fiber which are vital for your child's immune system and digestive health.
- Whole Grains: Foods like bread, pasta, and rice provide complex carbohydrates which are an excellent source of energy.
- Plant-Based Proteins: Foods such as beans, lentils, tofu, and nuts are great sources of protein, fiber and other essential nutrients.
Beverages
What your toddler drinks matters. Go heavy on water and light on sweetened juices. Keep filling that sippy cup with plain water because it hydrates without adding unnecessary calories. Limit juice intake to help prevent excessive sugar consumption and tooth decay. For those navigating allergies and intolerances, transitioning to fortified plant-based milks such as soy, can be beneficial.
Setting the Scene
Just as your environment impacts you, it helps to shape your toddler. Creating a positive one for mealtime is crucial for fostering healthy eating habits and encouraging them to try new foods. Here are two tips to optimize your mealtime environment:
Limit Electronics at the Table
Electronics have become ingrained in our lives and can take over if boundaries are not in place. Focus on family time and enjoying the meal together by designating the time as an electronics free period. This practice encourages social skills and helps children associate mealtime with relaxation and enjoyment.
Model Healthy Eating
By now you have seen that your toddler learns by example. Research shows that parents, through their feeding practices, not only encourage the adoption of culturally appropriate eating patterns but also contribute significantly to the development of healthy eating habits in children. Your child will mimic you, so be a good role model for them.
Keeping your Toddler on the Move
Movement is crucial for your child's development from day one. A systematic review of 24 studies concluded that higher levels of physical activity were linked to benefits such as improved amounts of body fat, cognitive and motor skill development and better psychosocial well-being during early childhood.
Consider joining in the fun while implementing some of these recommendations from the Canadian Physical Activity Guidelines for the Early Years (0-4 Years):
- Aim for at least 180 minutes (3 hours) of varied physical activity daily.
- Include activities that develop movement skills.
- Gradually increase intensity, working towards 60 minutes (1 hour) of energetic play by age 5.
Takeaway
By making mealtimes nutritious and fun, you're not only supporting your toddler's physical growth but also laying the foundation for lifelong healthy eating habits. Remember to swap the screens for physical activity so they can enjoy the numerous benefits. Be patient and flexible in your approach and give yourself grace when challenges occur because every child develops at their own pace. With love, understanding, and a bit of creativity, you'll navigate this exciting phase of your child's life with confidence.
Reset Research Team: Lawrentina D'Souza, Alexa Gavrilidis, Deeksha Kumar, Reisa Herbert, Julia Tuccitto