( 
)
Nutrition in a Nutshell
There are 5 basic food groups that you should know: Grains,
Proteins, Fruits, Vegetables, and Dairy. Each food group provides
unique nutrients that cannot be found in other sources. This is
why it is important to feed your child choices from each food group
every day. Here's what your toddler needs each day:
Grains: Include cereals, breads, rice, bagels, crackers,
etc. Choose whole-grain items when possible. Toddlers need
4-6 servings from this category each day.
Protein: Includes meats, nuts,
poultry, fish, eggs, beans. Choose lean cuts when possible.
Toddlers need 2 servings from this cateory each day.
Fruits: Toddlers need 2-3 servings of fruit each day.
Vegetables: Toddlers need 2-3 servings of vegetables each day.
Dairy: Includes milk, yogurt, cheese. Toddlers need 2-3 servings each day.
So What is a Serving??
Serving sizes are based on age, so there is no one "right" answer to
this question. For a child 12-24 months old, the following are
appropriate servings:Grains - 1/4 cup cereal or rice, 1/2 slice bread, 1/4 bagel.
Protein - two 1 inch cubes of meat, 1 egg, 1 tablespoon peanut butter, 1/4 cup beans
Fruits - 1/4 cup
Vegetables - 1/4 cup
Dairy - 1/2 cup milk, 1 oz. cheese, 1/2 cup yogurt or cottage cheese
So How Do I Get my Toddler to Eat All This??
We all know that if a toddler doesn't want to eat something, he's not going to - and you shouldn't force him. It is very important that we build healthy eating habits in our children beginning at an early age. You should never force your child to clean his plate or finish his vegetables. What you can do, however, is encourage healthy choices. Here are the steps to do this:- Offer a variety of foods at different times during the day
- Give your toddler choices - he can have either apples or grapes for snack
- Don't pressure your child to try something new - simply make new choices available
- Don't be discouraged if your child says he doesn't like something - research shows that it takes up to 10 different tastings to develop a true dislike
- Finger foods are more likely to be accepted by toddlers - they like to feel independent
- Let your child help with food preparation - if they feel involved, they will be more inclined to give it a try
- Try to make mealtimes fun and enjoyable times - not a high-pressure time
Fun Food Ideas for Your Toddler
Sometimes parents get into a "food rut". We serve our children
the same things just because we know they'll like it. How many
times have you tossed your child a graham cracker in hopes that it
makes a good snack? Here are some ideas for you to try out on
your toddler:
Ants on a Log - cover the
"tube" part of the celery with peanut butter, sprinkle raisins on
top. Takes care of 1 vegetable serving and 1 protein serving.
Gogurt - these are tubes of
yogurt that can be frozen and taken out of the freezer an hour before
snack time. Kids love them, and yogurt is great for them!
Takes care of 1 dairy serving.
Sugar-free pudding - you can either make it yourself or buy it in individual servings. Takes care of one dairy serving.
Crackers with mashed avacado - once
they get past the green, most kids love this! Avacado is a
nutrient packed fruit, and is great for you. Takes care of a
grain serving and one serving fruit.
"Fruit" Pizza - Take one graham
cracker, spread on low-fat cream cheese, top with fresh fruit
(strawberries, blueberries, kiwi, etc). Takes care of 1/2 grain
serving and one fruit serving.
SQUEEZING IN THE VEGGIES
Cauliflower - mash it up like mashed potatoes! Most toddlers won't know the difference. Add a little Velveeta to the top if you want.
Put 'em in a Casserole - If your toddler is served a casserole with peas, corn, and carrots, chances are he'll eat them right up.
Spinach Smoothie - I know this sounds crazy, but if you put a handful of fresh baby spinach in a smoothie, you won't taste it. Put in blender: one banana, a handful of strawberries, a handful of baby spinach, 1/2 c. vanilla yogurt, and a few ice cubes, and you've got a healthy veggie smoothie. A great way to get in the greens!
Spaghetti Sauce - most kids love it, and it's good for them! Put it on noodles, chicken, or even beef!
Potatoes - Okay, even though french fries are technically a vegetable, I think the deep-frying cancels out any benefits. Try potatoes mashed, baked, or boiled instead. You could even mix in some broccoli, cauliflower or tomatoes.
Grapes - cut in half for younger toddlers to minimize choking risk
Watermelon - great for the summer!
Plums - contain many important vitamins and antioxidants.
Apples - again cut into small pieces to minimize choking risk.
Canned fruit - Buy the "lite" versions and serve as dessert
If you are looking for more delicious choices for your toddler, look for a special cookbook with kid-approved recipes. I'm sure you'll find lots of new ideas. Here are some current auctions of Children's cookbooks! .
I hope you found this guide useful. Please let me know if you did not. Thanks!
Thank you for voting. If your vote meets our 
