Articles - Give him the proper nutrition

Feeding Your Toddler

As your little one progresses to his second year and onward, he will undergo changes in his eating habits and dietary requirements. This period sees great strides in his physical and mental development, and his body will require even more nutrients to fuel his growth.

To help give your child the right nutrition for optimum growth, our nutritionists at the Nestlé Research Center have provided some important tips on feeding your growing child.

Tip 1: Give enough protein

An adequate amount of protein in your child’s diet is essential for health. Not only is protein a vital building block of growth & development for a growing child, it also helps to build and repair body tissues.

According to the Recommended Nutrients Intake (RNI) for Malaysia, toddlers aged 1 to 3 years require 14g of protein intake per day, while older kids aged 4 to 6 years require 23g of protein per day. Make sure your child gets enough protein!

Tip 2: Provide more Iron

For a growing child, iron is important in forming haemoglobin, the component in red blood cells that carries oxygen throughout the body. Blood volume increases with your toddler’s rapid growth, so young children require sufficient iron intake.

Iron can be found in plant and animal food products such as:

Red meat
Poultry
Seafood
Legumes
Dark green vegetables (like broccoli)

Vitamin C, an important nutrient found from citrus fruits helps in the absorption of iron from non-meat sources.

Tip 3: Limit sugar

The simplest of carbohydrates, sugars are commonly found in fruits, desserts and sweetened beverages. Sugars provide energy but are low in nutrients, so keep your child’s sugar intake to a minimum.

Avoid fizzy drinks. Let your child drink more water instead.
Limit sugary snacks and encourage your kids to get their nutrients and energy from whole foods like fruit and nuts, not from energy bars and sugary drinks.
While fruits do contain some sugar, they are excellent sources of vitamins.

Complex carbohydrates are starches and fibres. Give your child more complex carbohydrates such as rice and noodles, or oats and cereals made from whole wheat.

Tip 4: Use less salt

Many ready-made meals are not formulated for children and often contain too much salt. When preparing home-cooked meals for your little one, use only the minimum amount of salt required by the recipe. This prevents the child from getting used to too much salt, and allows him to taste the natural flavours of the ingredients.

Tip 5: Some fats are good

Not all fats are bad – in fact, adults as well as growing children need it as much as other nutrients! Fats contain essential fatty acids and certain micronutrients that are crucial for brain development and functionality.

Though fats are good, you need to control your child’s fat consumption, as too much may be harmful for their health. It’s all about finding the right balance by choosing what dietary fats to consume.

When preparing meals for your child, choose foods that are low in saturated fat, trans fatty acids and cholesterol. Avoid low-fat or fat-free foods, as these are formulated for adults. Instead, choose vegetable sources of fat and oily fish, as they are rich in Omega-3 and Omega-6 fats.

Omega-3 can be found in eggs and oily fish and deep-sea fish such as salmon, anchovies, sardines (not in can), and tuna.

Good sources of Omega-6 include:

Soya oil
Canola oil
Pumpkin seeds
Green, leafy vegetables
Walnuts

Tip 6: Set meal times

Start instilling good eating habits in your child at an early age. This includes when to eat, and not just what to eat. It is recommended for toddlers to take 3 meals and 2-3 snacks daily. This helps avoid uncontrolled snacking and prevents the risk of early obesity. Keep healthy snacks, such as fruits and cereals handy, should your child get hungry between meals. The complex carbohydrates found in cereal, starches and fibre-rich food will keep him satisfied until the next meal.

Starches are found in foods like bread, potatoes, rice and pasta, which provide plenty of energy. Fibre is found in fruit, vegetables and whole grain cereals. Not only is fibre good for your child’s digestion system, it also keeps him feeling full for longer periods.

Tip 7: Eat as a family

In every culture, eating together is an important social ritual, creating bonds and familiarity with everyone who shares the meal. Make meals a special time for the whole family! Be a role model to your child. By joining you at the table, your child can observe and absorb good eating habits and proper etiquette. Sticking to set meal times is a healthy habit, both nutritionally and socially.

Strictly observe set mealtimes.
Offer a variety of dishes, and make presentation fun and enjoyable.
Use healthy cooking methods, preserving the natural taste of the ingredients.
Shared meals are a good way to introduce new foods.
Be sure to adapt the portion sizes to your child’s needs.

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