Try to include these sorts of foods in your child’s diet every day:
- Starchy foods — such as bread, rice, pasta, potatoes, sweet potatoes and breakfast cereals. These provide energy, vitamins, minerals and fibre
- Fruit and vegetables — these contain vitamin C and other protective vitamins and minerals, as well as fibre
- Milk and dairy foods — these provide calories, protein, vitamins and minerals, especially calcium.
- Meat, fish, eggs, beans, peas and lentils — these are rich in nutrients such as protein, vitamins and minerals. You can give boys up to four portions of oily fish such as mackerel, salmon and sardines a week, but it's best to give girls no more than two portions of oily fish a week as some may contain high levels of mercury
How your toddler's diet is different from your own diet!
Although toddlers can eat the same types of food as adults you need to consider a few things:
- Before they're two years old children can't eat large amounts of food at one sitting. So until then, give your child small meals and snacks packed with energy and nutrients (nutrient-dense foods) such as rice pudding, yogurt, cereal, bananas, bread soldiers with well cooked scrambled egg or cheese. It's recommended to give your child full-fat dairy products at least until the age of 2 years.
- If you tend to eat high fibre foods, remember that young children's stomachs can't cope with foods such as wholegrain pasta and brown rice. Also, too much fibre can sometimes reduce the amount of minerals they can absorb, such as calcium and iron.
- There's no need to add salt to your toddler's food. From the age of 1 to 3 years, children should be having no more than 2g a day. If you're buying processed foods, even those aimed at children, remember to check the nutrition and ingredients information given on the labels to choose those with less salt.
- There's no need to add sugar to your toddler's food. So, try not to give sweet drinks such as fizzy drinks and fruit squash often. When or if you do, make sure they're well diluted with water and drunk at mealtimes as this helps protect the teeth. Between meals, it's better to give water or milk.
- If your child has a healthy appetite and is growing well at the age of 2, you could consider introducing semi-skimmed milk to their diet. Skimmed milk, however, should not be given to children under five as it does not contain enough vitamins or energy.
When your toddler reaches school age...
Your child is now growing fast and should be getting more active, so they need foods that satisfy their high energy needs. At 5 years, children should be eating the same food as the rest of the family with a few exceptions.
Childhood obesity
Childhood obesity if on the increase with 30% of children now being classed as overweight or obese. If your child is developing a weight problem, here are some tips to help you get back on track:
Weighing up the situation
The difference between baby fat and too much weight is a determination that’s best left to your family doctor. Overweight in children is defined as having a body weight that is greater than or equal to the 85th percentile for ideal body weight for height.
But your child’s age and growth patterns should also be considered. For example, it’s normal for boys to first gain weight, and then catch up by growing in height. Your doctor will have your child’s weight and height records, and be well-equipped to make this assessment.
Broaching the subject with your child
- First, let your child know you love them and they haven't done anything wrong, no matter what their weight. A child’s self-image is very wrapped up in what their parents think of them, so be very careful not to let them believe you disapprove of their weight or eating behaviours.
- Try not to put your child on a restrictive diet, which can be harmful to growth and wellbeing (unless advised to do so by your doctor). Also be careful not to become too strict about sweets and other snacks, which can fit into a healthy diet on occasion. This can cause children to crave the "forbidden" foods and lead to overeating when you’re not there to watch them.
- Don’t set your children apart from the rest of the family by preparing different meals for them or making them exercise while everyone else is watching TV. This can make them feel isolated or seem like punishment. Instead, focus on finding weekend activities, like swimming, ball games or cycling that can become regular parts of your weekly routine. Eat healthy meals together as a family and everyone will benefit.
- Reduce the amount of time the whole family spends sitting in front of the TV or playing computer games. One in four children watches 4 hours of TV each day while only 1/3 of schools offer 2 hours of physical activity each week. Try to replace several of those TV hours each week with outdoor play or exercise.
