We hear a lot about weight and nutritional concerns for school-age children and teens, as well as adults, but how are our toddlers faring when it comes to recommendations for healthy eating? The statistics are alarming. Survey research tells us that this age group does not fare any better than the older age groups.
In general, fruits, vegetables, and calcium tend to be low. Fried food, sweets, and processed food intake is high. As high as 11 percent of toddlers are consuming carbonated beverages, and some as early as age 2.
In contrast to their needs at this time of growing bodies, toddlers often are provided with foods low in nutrient density, but high in calorie density. In the studies on food intake, close to one-fifth of calories consumed by toddlers consisted of extra fats, sugars, dessert items, processed meats, and sweetened beverages. The same percentage of children in this age group consumed sweetened beverages as much as they did milk.
As with other life stages, obesity is on the rise for toddlers as well. Portion distortion by parents appears to be partly to blame and, unfortunately, the amount of food consumed by these children continues to increase. Treats and high-calorie foods should remain as treats and not a frequent part of daily eating. Think of the home as the place where children learn what healthy eating looks like.
Because young children have small stomachs and can not take in enough at one sitting to carry them through to the next meal, they do better when snacks are included between meals. Too often, however, these snacks are the source of empty calories. Snacks should be thought of as small meals, meaning they should contain the same healthy foods as would be available at meals.
A general guideline is to provide toddlers with at least three food groups at each meal and at least two at each snack time. Snacks should be preplanned so children have access to healthy options even if away from home and parents do not need to fall prey to the nearest fast food restaurant or convenience store.
Some nutrients are particularly important in these young years. Until about two years of age, fats should not be restricted since fat is needed for brain and nervous system development. Omega three's (such as DHA) and essential fatty acids (from polyunsaturated fats) are especially important.
Vitamin D is another nutrient that can be low in infants and toddlers that live in northern latitudes or who are not exposed to sunlight. At the present time, recommended dietary intake of vitamin D is 200-400 IU a day. Each 8 ounces of milk or fortified soy milk contains 100 IU, but some children may benefit from a supplement to fill the gap. Calcium is another nutrient of concern. Toddlers should get at least two servings of milk, fortified soy milk and/or yogurt daily to meet the 500 mg needed. Iron can be low for these children as well.
As with adults, toddlers rarely get adequate fiber. Parents can encourage fiber by offering more fruit, vegetables, beans, and whole grains. As fiber increases, so should fluids. Water and milk should be the beverages of choice, with 100 percent fruit juices included in small amounts (no more than about 4 oz a day). These guidelines for fiber and fluids are especially important if a child has a history of constipation.
Numerous food products are marketed to parents of young children. Many make claims that try to persuade the shopper to buy. Keep in mind that basic, less processed foods tend to be a better choice. In most cases, they are more likely to contain a wider variety of nutrients than less healthy foods with trendy substances added.
Parents of toddlers can attest to the fact that their offspring can be picky eaters. They may also go on "food jags" where they eat the same foods day after day. If children are growing normally and are offered primarily healthy foods, they usually are getting what their bodies need over several days or weeks. Remember that it may take numerous offerings of a food before the child may eat it. Don't give up. Encourage at least a taste. Introducing a variety of food tastes at an early age tends to broaden the foods a child will eat over time.
This can make life a lot simpler for parents in the years ahead. It also increases the likelihood that their child will be getting a wider variety of needed nutrients. Parents can create a better environment at meal times by having the family eat together, having everyone seated, turning off the TV, and keeping mealtime conversations pleasant. Parents should model healthy eating and mealtime behaviors, as children learn a lot by example. Children should be provided with a variety of healthy foods from which they can choose what and how much they eat within the options available. This allows them to exercise their independence and make choices within the realm of healthy eating.
Pamela Stuppy, MS,RD,LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy.
