BalancedDiet

By: Faiza M.

What is a balanced diet and what's so good about it?• Diet with wide variety of foods, eaten in different combinations• Supplies toddlers with all the nutrients needed for healthy

development • Prevents toddlers from lacking in essential vitamins and

minerals needed for rapid growth

Why do children need a balanced diet from an early age?

• Provides essential vitamins, minerals and other nutritional goodies

• Vitamins and minerals are vital for our bodies to function properly and each one plays a specific role in the body

If children develop healthy eating habits from the start, it will set them up for a healthier adulthood.

Calcium is vital for strong, healthy bones and teeth.

Vitamin C supports little immune systems and is also needed to form collagen, which is essential for the development of healthy bones, gums and blood vessels.

B vitamins work together to help the body convert the food we eat into energy and provide the support kids need to stay active.

Iodine is a mineral required for normal brain development, concentration and learning ability, making it crucial to support young brainiacs

Zinc is needed for normal growth and development in infants and supports healthy immune function in kids

Good sources of calcium include dairy products (milk, yoghurt and cheese), green leafy vegetables and bony fish.

Good sources of vitamin C include citrus fruits (lemons, limes and grapefruit), strawberries, tomatoes, potatoes, spinach and broccoli.

Good sources of B vitamins include whole grains, poultry, eggs, milk, fish, and enriched breads + cereals

Good sources of iodine include seafood and fortified bread.

Good sources of zinc include seafood, meat and beans.

Some Important Vitamins and Minerals

Vitamin A promotes normal growth, healthy skin, tissue repair and helps in night + color vision

Vitamin D promotes tooth and bone formation and helps with intake of minerals like calcium

Iron helps produce blood and building of muscles. Low iron can cause; irritability, depression and increased risk of infection. Nor very common in childhood.

Good sources of Vitamin A include yellow veggies, dairy products and liver

Good sources of vitamin D include fortified dairy products, fish oils, egg yolks and sunlight

Good sources of iron include beef, turkey, liver, spinach, beans and prunes

Vitamins and Minerals Continued…

Vitamins Supplements and Children • Vitamins need to be taken in from food for human body to

function properly• To have a good amount of vitamin intake your child’s diet

needs to be balanced • Sometimes a pediatrician may recommend a daily

supplement for the child if for some reason the child has a restricted diet (ie. No dairy, gluten-free diet)

• But remember to always consult pediatrician before giving your child supplements

• Feed your child vitamin rich foods from all 4 food groups, a balanced diet is one with a variety of foods (Grain products, fruits and veggies, milk and alternatives, and meat and alternatives)

Food Groups

Grain Products (carbohydrates) Offer your toddler starchy foods with each meal and for some snacks. Starchy foods include:

• Cereals • Pasta • Rice • Couscous • Potatoes and sweet potatoes • Yams • Plantains Foods made from flour, such as crackers and bread, are also starchy foods. Your toddler may not like wholegrain starchy foods, so try to offer a mix of wholegrain and non-wholegrain foods. Doing this will also prevent him from feeling too full from high-fibre foods to get a good range of nutrients. Bear in mind that your toddler has a small stomach and it's easy for him to feel full.

Fruits and Vegetables • Keep offering them to your toddler so that he learns they are a normal part of a meal. • You can also experiment with unusual fruit, such as star fruit, to keep your toddler interested. • Or offer a plate of different-coloured fruit to tempt him, such as banana, kiwi fruit, blueberries, and strawberries. Try to always offer your toddler fruit as part of his sweet course.

Meat and Alternatives Your toddler needs to have foods that are high in iron and protein twice a day. Foods that contain lots of iron and protein include:

• Meat • Fish • Eggs • Nuts • Pulses (such as lentils, chickpeas and beans) •Make sure that any meat products you buy are high-quality, and are made of lean meat with low amounts of added salt.•If you want to feed your toddler nuts, grind them up and mix them into a meal. This will help to prevent your toddler from choking. •You can try to keep these foods interesting by experimenting with marinades for meat, and making your own lentil dhal or hummus.

Dairy and Alternatives You can offer your toddler dairy foods three times a day. Dairy products are high in calcium, which is important for strong bones and teeth.

Dairy foods include: • Cheese • Milk • Yoghurt If you want to feed your toddler yoghurt, opt for plain yoghurt or a variety that does not have too much sugar. To sweeten plain yoghurt, try mixing it with pureed fruit. •Milk is still a good source of calcium for your toddler, but he doesn't need as much as he did when he was a baby.•Aim to give your toddler around 350ml (two thirds of a pint) of milk a day. It's best not to give him more than this as it will reduce his appetite for other foods. •Until your toddler is two years old, stick to full-fat milk. He will need the extra calories, and full-fat milk also has higher levels of vitamin A than lower-fat varieties. •Once your toddler is two years old, you can start offering semi-skimmed milk. •Skimmed milk is not suitable for your toddler until he is at least five years old.

Are there any foods that I should limit?Foods high in fat and sugar Foods that tend to be high in fat and sugar include:

• Butter • Spreads • Oils • Cakes • Biscuits • Ice-cream

Your toddler needs plenty of calories to keep him energised, but feeding him these foods in large amounts can make him overweight. Stick to small portions and try to offer them as an occasional treat.

Sweets and chocolate Sweets and chocolate make a great treat, but they shouldn't be eaten every day. Sugary foods contain little or no goodness and can spoil your toddler's appetite. They can also damage his teeth.

Salty foods Your toddler needs no more than 2g (half tsp.) of salt a day, but it can be tricky to keep an eye on how much salt he eats because some foods naturally contain salt.

Here are some tips on how to avoid giving your toddler too much salt: •Keep crisps and salty snacks for an occasional treat - no more than once a week. A whole bag of crisps is too salty for your toddler, so only give him a handful at a time.•Try not to add salt to your toddler's meal; use herbs and spices to add flavour instead. If you and the rest of your family would like some seasoning, add it separately.•Limit the number of ready-meals and takeaways that your toddler eats. These processed foods often contain a lot of hidden salt. If you give your toddler a ready-meal, give him a small portion and add plenty of vegetables.

Oily fish Oily fish, such as tuna, salmon, and mackerel, are a great source of omega-3 fats, vitamins, and minerals. But you don't need to give them to your toddler too often; once or twice a week is plenty. Feeding too many of these fish may increase the build-up of toxins in your toddler's body.

*Remember some fish can contain traces of mercury. Some include; mackerel, sea bass (Chilean), Grouper, Bluefish etc. Peanuts/Nuts If your toddler has asthma, hay fever, a food allergy, or if food allergies run in your family, check with your health visitor or Doctor before feeding him foods containing peanuts. This way you can help to prevent a possible allergic reaction.

Common Vitamin Deficiencies in Children Vitamin Vitamin’s Job for Body Symptoms of Vitamin

DeficiencyGood Sources

Iron • Transports oxygen from lungs to tissues, muscles and brain

• General fatigue • Weakness• Pale skin• Short breath• dizziness

• Meats (lamb, poultry, liver), nuts + seeds, legumes, vegetables, dried fruit

Vitamin D3 • Essential for absorbing calcium in teeth, bones + muscle

• Prevents cancer• Regulates blood

sugar and promotes cardiovascular, muscle and brain health

• Increased risk of rickets – bone damage (where bones curve)

• Severe asthma • Cancer

• Oily fish, egg yolk, and liver

• Sunshine

Calcium • Helps to build strong bones, teeth and tissue in body

• Regulate muscle and nerve function

• Weak nails • Muscle ache • Tooth decay

• Dairy products, broccoli, almonds, oatmeal, kale

Tips on Weaning: Toddler Foods & Recipes • Make food fun

• Should not take hours to make• Give fun names to your meals • Make them colorful • Incorporate different shapes, sizes and textures

• Use your imagination • Get children involved• Take them grocery shopping and make them help in kitchen • Teach why each food is good for us in simple terms

• Clear out rubbish • Do not store biscuits, crisps and frozen foods like nuggets • If they are not in the house it will reduce the chances of you feeding your child unhealthy

foods • Healthy Snacks

• Expose children to a variety of options, don’t give them the same snack everyday

Toddler Meal Ideas • Soups

• Great way to hide vegetables • Can make them chunky of smooth depending on child’s preference • Serve with some bread to get grains

• Sauces/Simple Curries • Another great way to hide vegetables • Can be put over rice, couscous, pasta • Can make large quantities and freeze for later use

• Savory pies • Finely chop vegetables so they are not as noticeable for the child• Try using sweet potatoes instead of regular

Toddler Meal Ideas • Fish

• Can make fish fingers at home and instead of deep frying bake them

• Serve the fish with baked sweet potato wedges instead of French fries

• Pizza • Instead of eating out, make your own dough with whole grain flour • Provide kids with different toppings and allow them to create their

own pizzas• Roast/Barbeques

• Roast chicken and veggies is a great option • Cut the veggies in thin potato chip shapes to make them fun and

interesting for kids to eat

Thank you.