If you are raising a toddler, then you need very few reminders of how it can be a real struggle to get your little one to eat a nutritious and balanced meal.
Christina Schmidt, M.S., nutritionist and author has spent some time in the trenches giving parents the guidance they need to turn their kitchens into mêlée-free toddler bistros.
Here is the third in a series of her tried and true tips:
? Fruit juice flunks out of the toddler bistro diet. You may think that fruit juice is a healthy option for your child—and it is compared to soda and sugary drinks—but note that fruit juice still has a high sugar content, and it lacks protein. Milk and water are bistro favorites.
? Soda pop not! Toddlers should be drinking milk and water. Soda contains empty calories, meaning that its calories are missing vitamins, minerals, and fiber. Soda displaces better beverages like milk from toddler diets and can compromise the immune system, dehydrate, interfere with nutrient absorption, and contribute to obesity.
? Water wise. Train your toddler early on to select water from the menu. This refreshment is popular when served in fun cups, and it can be flavored with slices of orange or other fresh fruits.
? Skip the salt. We get plenty naturally. Use half the salt called for in recipes and choose low-salt brand foods. Oh, and keep that shaker off the table!
? Look for “full” signs. Trust your toddlers when they act or say that they are full. “Full” signs are turning the head away, throwing or playing with food, eating more slowly, trying to ditch the high chair, feeding the begging dog, and simply not finishing. Focus on offering many types of nutritious foods many times.
? Whenever you can, opt for organic! Look for the USDA 100 Percent Certified Organic seal on foods. It means that no artificial ingredients or preservatives are present and that foods are grown without conventional pesticides, antibiotics, hormones, irradiation, or genetically modified foods. Organic foods have also been found to contain more nutrients than regular produce.
? Bravo for breakfast! Studies show that toddlers who eat breakfast are better behaved, have increased attention spans, have better problem-solving skills, have boosted metabolisms, and have a lower risk for obesity than those who skip this meal.
? The case for carbohydrates. Although carbohydrates are the diet buzzword of the twenty-first century, toddlers need them! Carbs are the brain’s first choice for fuel. They get a bad rap because of the “refining” process, how they are cooked, and the fact that they are often over-eaten. Go for 100 percent whole grains in breads, rice, pasta, and cereals. Carbohydrates are also in beans, fruits, and vegetables, especially the starchy veggies like corn, potatoes, and peas.
? Protein. Toddlers need protein for growth, tissue repair, muscles, hair, skin, hormones, healthy bones, and healthy immune systems. Protein also helps fight plaque buildup on teeth! Foods with a protein punch include meats, fish, and dairy products.
? Calcium. Calcium is essential for strong bones and teeth! Only 50 percent of children ages one to five meet the recommended daily amount for calcium, and it ranks as one of the most common nutrient deficiencies. Not to worry: one cup of milk plus one-half cup of yogurt will satisfy your toddler’s daily calcium requirement.
? A side of supplements. It is easy to go overboard when considering the wide array of supplements available in today’s market. Toddlers should get the bulk of their nutrients from their actual food rather than from using nutritional supplements as an excuse to eat candy and french fries.
? Incorporating iron. Iron from meats, poultry, and fish is more easily absorbed by humans than iron from plant sources. Vitamin C foods and foods high in protein increase iron absorption. If you have a famous spaghetti sauce recipe, try cooking it in a cast-iron pot. This is another way to add iron to your veggie-based foods.
? Everything tastes better outside! Make simple picnics and have your toddler help you find just the right spot to enjoy your outdoor dining! Older toddlers can help choose and prepare healthy selections for the picnic. Pack it up in a fun, colorful container. Your children may surprise you and try that piece of broccoli that they typically reject if it is served outside with a picnic.
? Make your kitchen the gathering place for family fun. Many recipes are handed down over generations and are like diaries for families. Learning the basics of good health and nutrition is that secret extra ingredient that you can share with your child.
? Praise them! Reinforce healthy eating with praise and role modeling. You will be amazed how far this will take you.
? Keep a sharp eye on toddler tubbiness. (Baby fat is fine – obesity is not.) Some cultures believe that chubby children are healthier. On the contrary, clinically overweight toddlers are in greater danger of developing chronic diseases. They also battle peer ridicule and poor self-esteem.
Christina Schmidt, M.S. is a nutritionist and author of The Toddler Bistro: Child-Approved Recipes and Expert Nutrition Advice for the Toddler Years (Bull Publishing Company, 2009, ISBN: 978-1-933503-19-6, $16.95) which available in bookstores nationwide. She is also the author of The Baby Bistro, The Baby Bistro Box, and The Toddler Bistro Box. For more information, please visit www.BabyBistroBrands.com.
