Being a new parent is a lot of work and even more so when your child begins to hit all the developmental landmarks. When a child begins to grow older, and transition from baby foods- questions about what foods they can eat arise. The dietary and nutritional requirements for 2–3-year-olds are a mystery for most parents.
However, to put it simply- children at this age should ideally be allowed to eat the same foods as you. The food for a 2-year-old should include new flavors and sensations, as this will help them assess their likes and dislikes, making the experience easier for parents. Including them in the regular meals of the family will allow them to be an active participant at mealtimes.
This article discusses what 2-year-old nutrition includes and what the best food for two-year-olds is. Remember that while you select the nutritional meals to provide at a meal, your child will ultimately select which foods to consume, how much to eat, and whether or not to eat at all.
What Can 2-Year-Olds Eat | A Balanced Diet for Toddlers
The dietary choices that are set early in life encourage your child to consume healthy foods in the long run as well. It’s important for toddlers to consume foods from all five healthy food groups including fruits and vegetables, grain foods, dairy and protein.
Moreover, try to opt for options that contain the required iron, meat, fish, poultry, and eggs in order to provide them with the dietary elements they need for proper growth and brain development.
Meat, Fish, Poultry, Eggs
To satisfy the demand for nutrients such as iron, zinc, and choline, it is recommended that newborns and toddlers consume meat, poultry, shellfish, and eggs. Red meat is a good source of iron, and chicken livers are especially high in minerals. Make sure that the meat you feed is tender and moist, and definitely not undercooked or rare.
Moreover, to ensure the nutritional needs of 2-3-year-olds are met, protein-rich dishes should contain between 4 ounces to 16 ounces of red meat, one-half ounce to one ounce of chicken, as well as "moderate quantities" of fish, eggs, nuts, and seeds per week. Your young one is recommended to take in 12 – 15 grams of protein every day. You’ll probably need to start feeding them some form of animal protein just about from this age.
Milk, Yogurt, and Other Dairy Products
Milk is an essential element of a toddler's diet because it contains calcium and vitamin D, both of which aid in the development of healthy bones. For the dietary fats required for optimal growth and brain development, most children under the age of two should drink whole milk. Transitioning to a cup is best done between the ages of 12 and 18 months.
Rather than eliminating bottles all at once, gradually phase them out of the feeding schedule, beginning with lunchtime. Cow's milk may be unappealing to some children at first because it differs from the breast milk or formula they are used to. If this is the case, mixing whole milk with formula or breast milk and gradually adjusting the combination until it becomes 100 percent cow's milk is suggested.
Fruits and Vegetables
Because critical nutrients cannot be manufactured or created by the body on its own, children aged 2-3 require them for appropriate growth and development. Fruits like mango, banana, strawberry, apple, watermelon, pear, and others are high in key nutrients such as folate, iron, calcium, fiber, vitamin A, vitamin B, and vitamin C, all of which are beneficial to a toddler's health and well-being.
Cabbage, broccoli, brussels sprouts, and other potassium-rich plants, as well as spinach, kale, and other dark green vegetables, are high in vitamin A, B7, B9, and other B vitamins. Essential minerals such as magnesium, calcium, salt, zinc, iron, and others are abundant in vegetables. As a result, it's critical to incorporate the right fruits and vegetables into your 2-year-old’s diet.
Rice, Whole Grain Flours and Cereals
Whole grains are high in vitamins, antioxidants, phytochemicals, and fiber, all of which are important for your child's development. Chronic diseases such as heart disease, some types of malignancies, and even diabetes are all reduced by the nutrients. The fiber in the grains makes your youngster feel full, preventing them from nibbling excessively.
Encouraging your child to consume whole grains from an early age helps them build a healthy habit. Rice, like other grain cereals, is an important element of a healthy diet since it contains a lot of fiber, vitamins, and minerals. It's also an excellent choice for your baby.
The Don'ts of Toddler Feeding | What You Must Avoid
Uncut Sausages or Large Chunks of Any Food
Parents should be aware of choking concerns while their children are young. Meals chopped into too-large bits, huge spoonfuls of nut butter jars, sticky foods, hard foods, seeds, and raw veggies are examples. A piece of food may become lodged in your child's throat.
Instead, food should be sliced into pieces no bigger than 1/2 inch, according to the American Academy of Pediatrics (AAP). So, is sausage even good for your kids? Unfortunately, the answer is no. Sausage is heavy in salt and includes nitrates, which have been shown in certain studies to raise cancer risk. To prevent choking in toddlers, stay away from sausages, huge bits of food, and even raw veggies.
Marshmallows
Because the size of an ordinary marshmallow is identical to that of a 2-3-year-old's airway if eaten whole, the marshmallow might easily become trapped in the front, causing a full blockage and choking emergency. When marshmallows come into contact with saliva, their consistency changes from soft and spongy to sticky, making them difficult to swallow.
Food Out of Teflon Non-Stick Pans
Teflon items made before 2015 include a substance known as C8, which is a poison that is easily absorbed by the body. It's a good idea to limit your kids' exposure to Teflon items created more than a year ago for their health's sake. Teflon cookware, opposed to ceramic cookware are deemed unsafe.
Exposure to C8 has been linked to a vast variety of ailments, including kidney cancer, testicular cancer, ulcerative colitis, thyroid disease, high cholesterol, and pregnancy-induced hypertension, according to evidence. As a result, you should avoid feeding your kids and your entire family meals cooked on Teflon non-stick pans.
Whole Grapes, Cherry Tomatoes, Nuts
Choking is the biggest danger when it comes to babies and grapes. Grapes may readily slip down a little child's windpipe, restricting ventilation, due to their size and shape. As a result, it's vital to feed grapes to newborns and toddlers the appropriate way, which is by cutting them into little quarters pieces. Children under the age of five should not be given whole nuts or peanuts because they can choke.
Nuts and peanuts can be given to your baby as early as 6 months old, as long as they're crushed, powdered, or in smooth butter form. Unless provided in extremely small bits, tomatoes should be peeled. The tomato seeds are tiny and do not pose a choking hazard. The pieces should be no more than a half-inch in diameter.
Final Words
Three meals and two or three nutritious snacks per day are recommended for your child. Expect your toddler to skip meals from time to time, and do not panic. Many parents find it difficult to adjust to this, but they should be allowed to respond to their internal hunger and fullness cues. If a youngster isn't hungry, don't force food on them.
Include the items mentioned above in appropriate quantities and let the child make his own choices! Most importantly, remember to maintain a consistent meal and snack routine so that your two-year-olds are aware about meal times and so on!
