What’s right for a Toddlers Diet

They say it takes a village to raise a child. But here we are in mega cities and as parents constantly  struggling how even in nuclear setups, we do right by our child. Feeding a toddler while ensuring  he gets all the right nutrition is easier said than done. They are always on the move and rapidly  growing. A well fed child is playful and full of stamina ready to embark on new learning adventures. In contrast, a  child who is a picky eater or who consumes mostly  processed food is more likely to experience emotional and  behavioral problems. Good nutrition also positively impacts a child’s Bett wellbeing and sleep patterns.  Therefore, deciding what to feed a growing toddler becomes one of a parents biggest concern.  .

Here are some tips that can help you to navigate this mammoth task:

1. Seasonal Fruits – Fruits are juicy, come in different tastes – sweet and sour – and are full of essential vitamins and fiber. They can be eaten as it is or can be hidden in smoothies and shakes to keep the child full for longer durations.
2. Whole Grains & Millets – Focus on including unrefined grain servings like whole wheat or oats in your child’s chapattis, breads, pasta etc. Whole grains pack more dietary fiber, iron and B vitamins than their refined counterparts. Fermented millets in the form of idli and  dosa can also be super nutritious options to consider in your child’s tiffin snacks.
3. Vegetables – Your growing child’s meal should have 3 vegetables of different colors. Green vegetables like spinach are high in Vitamin K and Orange and Red vegetables provide Vitamin A. Peppers are a source of Vitamin C and Cabbages & Cauliflower are known as cruciferous vegetables that feed good gut bacteria.
4. Dals / Lentils are a good source of protein if you are a vegetarian. They are also rich in essential nutrients like iron and folate – that supports the development of body mass, growth of new cells and expanding blood volume in your little one.
5. Dairy Products – Milk, Curd, cheese and buttermilk all are essential parts of a healthy child’s diet. While milk will provide your child with calcium, curd and buttermilk are rich in beneficial bacteria that aid  digestion. Including cheese in your child’s diet ensures they receive  protein and essential vitamins as well.
6. Nuts and Seeds – Dry fruits can always be a part of your toddler’s snack time. Almonds, cashew nuts, walnuts and pistachios are rich in antioxidants and micro nutrients and the fiber content in dry fruits is much higher than fresh fruits. Your child’s hair & skin will  benefit from these. Pumpkin seeds and flax seeds are rich in omega 3 fatty acids that boost  immunity. Zinc in pumpkin seeds enhances the functioning of white blood cells. Sweet  craving of your child can be fulfilled with raisins, figs and apricot which are less likely to  cause tooth decay.
7. Beans and Legumes – Legumes and Beans are excellent sources of protein, carbohydrates, micronutrients and phytochemicals. They are also rich in antioxidants that help prevent cell damage and fight diseases and aging.
8. Good Fats – Ghee or clarified butter is a super food that contains essential fatty acids necessary for a child’s growth. The antioxidant and antiviral properties of Ghee strengthen the kid’s immune system while Butyric acid in ghee helps improve gut health. Fresh coconut  and sesame seeds are also great sources for healthy fats for children.
9. Eggs & lean meat – Adding eggs to your child’s diet can provide him iodine, iron quality protein, omega 3 fats and Vitamins A, D, E & B12. Kids who eat eggs at breakfast can feel full for longer durations and this can help them at school with concentration and energy  levels and reduce the need for extra snacks. Similarly, Lean meats like chicken breast & fish  can be a good dietary inclusion for a non-vegetarian’s diet.
10. Sugar – Choosing jaggery and dates over white sugar is a healthier option for kids. Jaggery contains iron, calcium, magnesium and other minerals. Its high fiber content aids in digestion and prevents constipation. Dates are known to have liver protecting properties  and they promote brain growth and development, improve eyesight and reduce the risk  of allergies. Both Jaggery and dates help regulate sugar cravings.

Healthy eating habits are a gateway to overall well being. A balanced diet should  be complemented with a regular meal schedule , proper  intervals and portion control. Model the eating habits that you want your  child to develop by involving them in meal preparation and being patient when introducing new foods.  Remember, Rome wasn’t  built in a day; your child will need  time to adjust to new tastes.