You certainly want your toddler to get all the necessary nutrients in sufficient portions. For that, you need to make sure the food menu that you serve everyday has contained all kinds of food that children need in its development.
For that, there are four groups of foods that need to be in children's food menu every day. Anything?
Vegetables and fruits
Vegetables and fruits are rich in vitamins, minerals, and fiber. It is important to introduce various kinds of vegetables and fruits as early as possible in your toddler, whether fresh or frozen, canned, or dried vegetables and fruits. Make sure that vegetables and fruits are always part of your child's diet.
Each vegetable and fruits contain different vitamins and minerals, so, the more varied types of vegetables and fruits your child consumes, the better for growth. But do not worry if they only want to eat one of two types.
You can regularly give vegetables and fruits in small quantities for your child to learn to like the taste
Some small children prefer to chew raw vegetables instead of cooked ones. To work around this, make vegetables as pizza toppings or make vegetable puree.
Carbohydrate foods
Carbohydrate foods contain energy, nutrients, and fiber. This type of food is generally favored by children, ranging from bread or cereals, potatoes or yams, rice, to pasta.
You can also give your child food made from whole wheat seeds (wholegrain), such as whole wheat bread, pasta, and brown rice. However, it is not advisable to introduce a diet consisting only of foods made from wheat seeds for children younger than two, especially if your child is fussy in food (like picky food). Wheat seeds will feed your child before they can receive the calories and nutrients they need. After more than two years, you can introduce more other wholegrain foods gradually.
Milk and dairy products
Fresh milk and other high-fat dairy products are the main source of calcium, which serves to support the growth and health of bones and teeth. These products are also rich in vitamin A. Vitamin A helps the body to fight off infections and is needed for healthy skin and eyes.
From the age of 1 year, you can replace your baby's milk or formula with fresh cow's milk, or continue breastfeeding. Try to start giving three servings of milk a day, either as a drink or other processed products, such as cheese, yogurt, or fresh cheese (fromage frais).
Semi-skimmed milk can be introduced from the age of two, if your child is not fussy and growing well for their age. Skim milk or containing 1% fat does not contain enough fat to support child growth, so these products are not recommended for infants.
Meat, fish, eggs, beans, and other protein sources
Children need high intake of protein and iron during growth. Try to introduce your child to high-protein foods at least one serving per day.
Meat, fish, eggs, seeds (eg green beans, lentils, and peas), and processed products (eg tofu, tempeh, hummus) are good sources of protein and iron. Nuts also contain protein, but whole beans, including peanuts, should not be given to children less than two years, to avoid choking.
Boys can consume up to 4 servings of high-fat (such as sardines, salmon, mackerel) fish in a week, but it is not recommended to give more than 2 servings a week for girls.
The reason, high fat fish (oily / fatty fish) can contain low levels of pollutants that can settle in the body. It is important to remember, do not stop giving your child high fat fish because the benefits will be far greater than health risks, as long as they do not consume more than the recommended amount.